All-in-One Breakfast Sheet-Pan Bowls
Low Fiber
Peanut-Free
Sesame-Free
Coconut-Free
Corn-Free
Gluten-Free
Nut-Free
High Sodium
Low Calorie
Vitamin C Rich
Breakfast
A well-seasoned tofu scramble paired with crispy breakfast potatoes, all made on one sheet pan in just thirty-five minutes — perfect for a family breakfast without missing Saturday morning cartoons.
Ingredients
Servings:
Scale:
Instructions
-
Preheat the oven to 415°F (213°C, or gas mark 7). Line a large sheet pan with parchment paper.
-
Add the potatoes to the sheet pan and spread in one layer. Spray with cooking spray and sprinkle with 1 teaspoon salt, pepper, and Old Bay. Toss until all the potatoes are coated, place in the oven, and bake for 10 minutes.
-
Remove the sheet pan from the oven, flip the potatoes, and move over to the left side of the sheet pan. Spray the sheet pan with cooking spray and add the tofu to the right of the potatoes. Sprinkle the tofu with the remaining ½ teaspoon salt, nutritional yeast, turmeric, and black salt (if using). Toss the tofu until the spices are evenly dispersed and push tofu to the center of the pan. Add the vegetables to the right of the scramble and spray everything with cooking spray.
-
Return to the oven and bake for 10 minutes. Flip everything and bake for 10 minutes, until the tofu has crisped slightly on the top, potatoes have darkened, and vegetables have shrunk slightly in size.
-
Remove the sheet pan from the oven and immediately sprinkle the spinach over the top of everything. Use a spatula to mix the spinach in until well dispersed, mixing everything together and wilting the spinach as it mixes in.
-
Divide the mixture among 4 bowls and garnish with scallions (if using). See tip to make the bowl epic.
Nutrition Highlights (per serving)
113kcalCalories
7.4gCarbs
12.5gProtein
5.4gFat
2.6gFiber
Protein 39% Carbs 23% Fat 38%
Full Nutrition Facts Hide Nutrition Facts
Per recipe (4 servings) · Select a group above
| Nutrient | Total | Per Serving | % Daily Value* |
|---|---|---|---|
| Energy | 451.51 kcal | 112.88 kcal/serving | 6% |
| Energy | 1,897.09 kJ | 474.27 kJ/serving | — |
| Water | 672.66 g | 168.17 g/serving | — |
| Protein | 50.16 g | 12.54 g/serving | 25% |
| Total Fat | 21.40 g | 5.35 g/serving | 7% |
| Carbohydrates | 29.65 g | 7.41 g/serving | 3% |
| Fiber | 10.25 g | 2.56 g/serving | 9% |
| Sugars | 3.17 g | 0.79 g/serving | 2% |
| Ash | 16.08 g | 4.02 g/serving | — |
| Nutrient | Total | Per Serving | % Daily Value* |
|---|---|---|---|
| Calcium | 708.22 mg | 177.06 mg/serving | 14% |
| Iron | 10.67 mg | 2.67 mg/serving | 15% |
| Magnesium | 89.91 mg | 22.48 mg/serving | 5% |
| Phosphorus | 176.09 mg | 44.02 mg/serving | 4% |
| Potassium | 1,138.35 mg | 284.59 mg/serving | 6% |
| Sodium | 3,680.29 mg | 920.07 mg/serving | 40% |
| Zinc | 1.34 mg | 0.34 mg/serving | 3% |
| Copper | 0.46 mg | 0.12 mg/serving | 13% |
| Manganese | 1.25 mg | 0.31 mg/serving | 13% |
| Selenium | 7.82 µg | 1.96 µg/serving | 4% |
| Nutrient | Total | Per Serving | % Daily Value* |
|---|---|---|---|
| Vitamin C | 247.23 mg | 61.81 mg/serving | 69% |
| Thiamin B1 | 0.22 mg | 0.06 mg/serving | 5% |
| Riboflavin B2 | 0.65 mg | 0.16 mg/serving | 12% |
| Niacin B3 | 4.75 mg | 1.19 mg/serving | 7% |
| Pantothenic Acid B5 | 1.15 mg | 0.29 mg/serving | 6% |
| Vitamin B6 | 0.68 mg | 0.17 mg/serving | 10% |
| Folate Total | 231.49 µg | 57.87 µg/serving | — |
| Folate Food | 160.51 µg | 40.13 µg/serving | — |
| Folate DFE | 160.51 µg | 40.13 µg/serving | 10% |
| Choline | 27.54 mg | 6.89 mg/serving | 1% |
| Vitamin B12 | 0.03 µg | 0.01 µg/serving | 0% |
| Vitamin A RAE | 301.70 µg | 75.43 µg/serving | 8% |
| Vitamin A | 6,030.92 IU | 1,507.73 IU/serving | — |
| Vitamin E | 1.51 mg | 0.38 mg/serving | 3% |
| Vitamin D | 0.14 µg | 0.04 µg/serving | 0% |
| Vitamin D | 4.90 IU | 1.23 IU/serving | — |
| Vitamin K | 374.36 µg | 93.59 µg/serving | 78% |
| Nutrient | Total | Per Serving | % Daily Value* |
|---|---|---|---|
| Beta-Carotene | 3,618.17 µg | 904.54 µg/serving | — |
| Alpha-Carotene | 0.12 µg | 0.03 µg/serving | — |
| Beta-Cryptoxanthin | 0.25 µg | 0.06 µg/serving | — |
| Lycopene | 0.20 µg | 0.05 µg/serving | — |
| Lutein + Zeaxanthin | 7,778.14 µg | 1,944.54 µg/serving | — |
| Nutrient | Total | Per Serving | % Daily Value* |
|---|---|---|---|
| Total Saturated | 3.18 g | 0.80 g/serving | 4% |
| SFA 10:0 Capric | 0.01 g | 0.00 g/serving | — |
| SFA 14:0 Myristic | 0.01 g | 0.00 g/serving | — |
| SFA 16:0 Palmitic | 0.25 g | 0.06 g/serving | — |
| SFA 18:0 Stearic | 0.10 g | 0.03 g/serving | — |
| Total MUFA | 6.36 g | 1.59 g/serving | — |
| MUFA 16:1 | 0.01 g | 0.00 g/serving | — |
| MUFA 18:1 Oleic | 2.45 g | 0.61 g/serving | — |
| MUFA 20:1 | 0.05 g | 0.01 g/serving | — |
| Total PUFA | 11.31 g | 2.83 g/serving | — |
| PUFA 18:2 Linoleic | 0.92 g | 0.23 g/serving | — |
| PUFA 18:3 ALA | 0.45 g | 0.11 g/serving | — |
| Nutrient | Total | Per Serving | % Daily Value* |
|---|---|---|---|
| Tryptophan | 0.06 g | 0.02 g/serving | — |
| Threonine | 0.19 g | 0.05 g/serving | — |
| Isoleucine | 0.19 g | 0.05 g/serving | — |
| Leucine | 0.30 g | 0.08 g/serving | — |
| Lysine | 0.24 g | 0.06 g/serving | — |
| Methionine | 0.07 g | 0.02 g/serving | — |
| Cystine | 0.03 g | 0.01 g/serving | — |
| Phenylalanine | 0.18 g | 0.05 g/serving | — |
| Tyrosine | 0.13 g | 0.03 g/serving | — |
| Valine | 0.31 g | 0.08 g/serving | — |
| Arginine | 0.23 g | 0.06 g/serving | — |
| Histidine | 0.10 g | 0.03 g/serving | — |
| Alanine | 0.28 g | 0.07 g/serving | — |
| Aspartic Acid | 0.41 g | 0.10 g/serving | — |
| Glutamic Acid | 0.67 g | 0.17 g/serving | — |
| Glycine | 0.20 g | 0.05 g/serving | — |
| Proline | 0.20 g | 0.05 g/serving | — |
| Serine | 0.18 g | 0.05 g/serving | — |
| Nutrient | Total | Per Serving | — |
|---|---|---|---|
| Total Choline | 11.90 mg | 2.98 mg/serving | — |
| Free Choline | 4.13 mg | 1.03 mg/serving | — |
| Phosphocholine | 0.98 mg | 0.25 mg/serving | — |
| Phosphatidylcholine | 3.15 mg | 0.79 mg/serving | — |
| Glycerophosphocholine | 3.57 mg | 0.89 mg/serving | — |
| Betaine | 7.70 mg | 1.93 mg/serving | — |
* % Daily Value (DV) based on a 2,000-calorie diet per serving. FDA Daily Values (2020)
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Ingredients
Instructions
- Preheat the oven to 415°F (213°C, or gas mark 7). Line a large sheet pan with parchment paper.
- Add the potatoes to the sheet pan and spread in one layer. Spray with cooking spray and sprinkle with 1 teaspoon salt, pepper, and Old Bay. Toss until all the potatoes are coated, place in the oven, and bake for 10 minutes.
- Remove the sheet pan from the oven, flip the potatoes, and move over to the left side of the sheet pan. Spray the sheet pan with cooking spray and add the tofu to the right of the potatoes. Sprinkle the tofu with the remaining ½ teaspoon salt, nutritional yeast, turmeric, and black salt (if using). Toss the tofu until the spices are evenly dispersed and push tofu to the center of the pan. Add the vegetables to the right of the scramble and spray everything with cooking spray.
- Return to the oven and bake for 10 minutes. Flip everything and bake for 10 minutes, until the tofu has crisped slightly on the top, potatoes have darkened, and vegetables have shrunk slightly in size.
- Remove the sheet pan from the oven and immediately sprinkle the spinach over the top of everything. Use a spatula to mix the spinach in until well dispersed, mixing everything together and wilting the spinach as it mixes in.
- Divide the mixture among 4 bowls and garnish with scallions (if using). See tip to make the bowl epic.