Runner's Choice Breakfast Scramble {Protein Packed & Nutrient Dense}

tofu scramble vegan oil-free

One of the biggest challenges for many runners is finding ways to eat healthy breakfasts that are quick, filling and healthy.. One of the most common misunderstandings in the running community that we see is this craze to eat lots of eggs. 

If you are like us and grew up hearing and thinking that eggs are healthy.. you will like this video! 

The thing about eggs is... yes they have protein but they also have LOTS of Saturated Fat and Cholesterol.. the leading contributors to Heart Disease, clogged arteries, diabetes and so many more chronic illnesses we see. 

Yes they are delicious and yes they are quick and convenient.. but there is another way to basically get the same GOOD NUTRIENTS while ditching the BAD ones.. which means better nutrient utilization, better recovery and ultimately better training and becoming a better runner. 

Scrambled egg breakfast dishes can be made very similarly without the eggs - (so also without the saturated fat and cholesterol that is packed into the egg). Plant-based food substitutes that work well, have similar benefits, protein packed and that we love are: Tofu, Tempeh, Chickpeas, and Polenta! (If you are thinking.. Tofu… no way, I avoid soy because it is not good for me… maybe you would be curious to learn the truth, if so checkout the videos at the bottom of this post).

The key is in the seasoning and it is really much easier than you may think - this one is a MEXICAN-BREAKFAST-SCRAMBLE that everyone loves. Checkout this recipe video and allow yourself to think of all the different ways you could eat this really healthy and nutrient packed meal... on toast, as leftovers, on a salad, in a wrap, on a sandwich, lunch, dinner and breakfast..

More on eggs and cholesterol specifically

Enough said.. and happy training, running and please, make sure you educate yourself on the truth of eggs.. if you do choose to eat eggs, we say avoid the yolk at all cost, that is where the cholesterol is!!! 

You should see benefits in your health by decreasing your egg consumption and replacing it with some of the healthy plant based options mentioned above.. We sure did see huge improvements once we cut out eggs from our diet!

Runners or cyclists, swimmers or hikers, all will love this recipe! (Full recipe below also)



  • 2 cups you choice of Protein (or combination):
    • extra firm Tofu (drained, pressed and crumbled)
    • Cooked cubed polenta
    • Tempeh
    • Chickpeas
  • 1 cup vegetable broth
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 1 -2 cups mushrooms, sliced
  • 1/4 cup nutritional yeast
  • 2 teaspoons smoked paprika
  • 1 teaspoon onion powder
  • 1 tablespoon cumin
  • 1/2 -1 teaspoon turmeric powder
  • 1/2 -1 teaspoon himalayan black salt
  • 1 cup black beans
  • 1-2 cups spinach, chopped
  • 1-2 tomatoes diced
  • cilantro for garnish


Heat 1/2 cup vegetable broth in a large skillet, add onion and cook until soft. Next add bell pepper, mushrooms about the rest of the veggie broth and cook until those are soft. Then add your choice of crumbled protein (we love tofu for this…and if you are curious as to if tofu is good for us runners, how much soy is ok, etc, checkout the videos at the bottom of this post). Mix together and cook for a few minutes. Then add the nutritional yeast and all the seasonings and mix well. Finally off the black beans and spinach and cook until spinach is slightly wilted, remove from heat and top with fresh tomatoes and cilantro!

Eat this with avocado toast, plain toast, in a burrito, on a salad or whatever! You will love this we promise!

Please comment below and let us know what you think! Have you tried it with Polenta? We have and we love that option too!

Love you guys,

Katie and Gwen

Additional resources about TOFU

A great place to start to educate yourself about soy and its health benefits / dangers

Very interesting.. the truth is that as long as we are eating soy foods that are not isolated, that are minimally processed like tofu, tempeh, edamame, etc.. it increases health and fights cancer!

SOY FOODS FIGHT CANCER!! They actually reduce our chances of getting cancer.. Real talk!

one more nugget of info for you to ponder...