Veganuary Recipe: Izzy’s nourishing scrambled Tofu

By Izzy, Cove Teacher & In-House Nutritionist (Dosha Health)

Veganuary is a great opportunity to explore plant-based meals that are nourishing, satisfying, and easy to make, without feeling restrictive or complicated.

This month, we’re sharing one of Izzy’s go-to recipes. As a Cove teacher and nutritionist at Dosha Health, Izzy is passionate about simple, balanced food that supports movement, energy, and everyday wellbeing.

This Veganuary Tofu recipe is a staple in her kitchen, quick to prepare, full of flavour, high in protein, and ideal for breakfast, brunch, or a light post-class meal.

Why scrambled tofu?

Tofu is a brilliant plant-based protein option, especially during Veganuary. When paired with warming spices, greens, and healthy fats, it becomes a deeply nourishing meal that supports energy levels and recovery.

This recipe is:

• Plant-based and Veganuary-friendly

• Protein-rich and satisfying

• Easy to digest

• Perfect alongside an active lifestyle

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It’s also incredibly adaptable, ideal whether you’re fully plant-based or just adding more meat-free meals into your week.

Izzy’s Scrambled Tofu Recipe

Serves: 2–3

Ingredients

• 90g solid tofu

• 1 tsp turmeric

• 1 tsp smoked paprika

• 1 tsp nutritional yeast

• 2 tbsp almond milk

• 4 cherry tomatoes, chopped

• Salt & pepper, to taste

• 2 handfuls fresh baby spinach

• ½ tsp coconut oil

• ½ tsp chopped garlic

• 1 tsp basil

  
  

Optional add-ons:

• ½ avocado, sliced

• A handful of rocket

• Sourdough toast, to serve

  
  

Method:

1. With clean hands, crumble the tofu into small pieces and add to a bowl.

2. Season with turmeric, smoked paprika, nutritional yeast, salt and pepper.

3. Add the almond milk and stir gently to combine.

4. Stir through the chopped cherry tomatoes and allow the mixture to sit for around 5 minutes to marinate.

5. Heat the coconut oil in a frying pan over a medium heat.

6. Add the tofu mixture, place a lid on the pan, and cook for 5–10 minutes, stirring regularly.

7. Add the spinach, garlic, and basil, then replace the lid and allow the spinach to wilt for a further 2 minutes.

8. Serve warm with sliced avocado and sourdough toast, if desired.

   
   

Supporting movement through nutrition

What we eat plays a big role in how we feel, especially when we’re moving regularly. Meals like this are a great example of how plant-based food can still support strength, recovery, and sustained energy.

Izzy’s approach to nutrition is rooted in balance, individuality, and practicality, supporting busy lifestyles without overcomplicating things.

If you’re curious about how nutrition can support your training, recovery, or overall wellbeing, you can explore more of Izzy’s work through Dosha Health, where she offers personalised nutrition support and guidance.

Final thoughts

Whether you’re trying plant-based meals for the month or just looking for nourishing new ideas, this scrambled Tofu is a great place to start. And if you’ve seen Izzy’s recipe video on our socials this week, now you’ve got the full recipe to try at home.