Low-Glycemic Instant Pot Tofu Scramble with Greens
A protein-packed, blood sugar-friendly breakfast ready in 22 minutes. This savory tofu scramble combines fiber-rich vegetables with anti-inflammatory spices for sustained energy.
This nourishing tofu scramble is specifically designed to support stable blood sugar levels throughout your morning. Unlike traditional egg scrambles often served with high-glycemic toast or potatoes, this plant-based version combines protein-rich tofu with low-glycemic vegetables and anti-inflammatory spices that won't spike your glucose.
The star ingredient, super firm tofu, provides complete plant protein with virtually no carbohydrates, making it ideal for blood sugar management. We've paired it with fiber-rich kale and tomatoes, both low-glycemic vegetables that slow glucose absorption. The addition of turmeric and smoked paprika not only adds depth of flavor but also provides anti-inflammatory benefits that support metabolic health. Nutritional yeast contributes B-vitamins and a savory, cheese-like flavor without any glycemic impact.
For optimal blood sugar control, enjoy this scramble as part of a balanced breakfast. The high protein and fiber content will keep you satisfied for hours without the mid-morning crash. Consider pairing with a small portion of berries or half an avocado for healthy fats. The Instant Pot method preserves nutrients while creating a tender, flavorful scramble that rivals any stovetop version. This recipe proves that eating for stable blood sugar doesn't mean sacrificing flavor or convenience.
Blodsukkereffekt
Minimal blood sugar impact expected due to the very low glycemic load of 5.1 and GI of 21. This meal should provide stable, sustained energy for 3-4 hours without causing significant glucose spikes.
Blodsukkertips
- ✓ Eat this meal earlier in the day when insulin sensitivity is typically higher for optimal blood sugar control
- ✓ Add a tablespoon of ground flaxseed or chia seeds to further slow digestion and enhance satiety
- ✓ Pair with a 10-15 minute walk after eating to help muscles absorb any glucose and maintain stable blood sugar levels
🥗 Ingredienser
- 2 tbsp extra virgin olive oil
- 1 pcs medium red or yellow onion, diced
- 1 cup frozen kale
- 14 oz crushed tomatoes, canned
- 16 oz super firm tofu block
- 1 tbsp nutritional yeast flakes
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp sea salt
- 0.25 tsp ground turmeric
- 0.25 tsp freshly ground black pepper
- 0.5 cup filtered water or vegetable broth
- 2 tbsp extra virgin olive oil
- 1 pcs medium red or yellow onion, diced
- 1 cup frozen kale
- 14 oz crushed tomatoes, canned
- 16 oz super firm tofu block
- 1 tbsp nutritional yeast flakes
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp sea salt
- 0.25 tsp ground turmeric
- 0.25 tsp freshly ground black pepper
- 0.5 cup filtered water or vegetable broth
👨🍳 Instruksjoner
- 1
Activate the Sauté function on your Instant Pot and allow it to heat for about 30 seconds. Pour in the olive oil and swirl to coat the bottom of the pot. Add the diced onion and frozen kale directly into the pot without thawing.
- 2
Sauté the vegetables for approximately 3 minutes, stirring occasionally, until the onion begins to soften and become translucent. The kale will start to thaw and wilt during this time.
- 3
Pour the crushed tomatoes into the pot and continue cooking for another minute, stirring constantly to prevent sticking. The mixture should be bubbling gently. Use the full 14 oz can to ensure proper portion control across 4 servings.
- 4
Remove the tofu from its package and use your hands to crumble it directly into the Instant Pot, breaking it into small, bite-sized pieces that resemble scrambled eggs. Stir to combine with the vegetable mixture.
- 5
Add the nutritional yeast, smoked paprika, garlic powder, sea salt, turmeric, and black pepper to the pot. Pour in the water or vegetable broth and stir everything together thoroughly to ensure the spices are evenly distributed.
- 6
Press Cancel to turn off the Sauté function. Secure the Instant Pot lid in place and turn the pressure valve to the Sealing position. Select the Pressure Cook or Manual setting and set the timer for 3 minutes at high pressure.
- 7
When the cooking cycle completes and the Instant Pot beeps, carefully turn the pressure valve to Venting to perform a quick release. Once all steam has escaped and the float valve drops, remove the lid.
- 8
Taste the scramble and adjust seasonings as needed with additional salt and pepper. If you prefer a drier texture, turn the Sauté function back on and simmer for 2-3 minutes to reduce excess liquid. Serve immediately while hot, optionally garnished with fresh herbs or a sprinkle of additional nutritional yeast.
📊 Ernæring per porsjon
| Per porsjon | Hele retten | |
|---|---|---|
| Kalorier | 648 | 2593 |
| Karbohydrater | 79g | 316g |
| Sukker | 8g | 34g |
| Naturlig sukker | 8g | 34g |
| Protein | 29g | 114g |
| Fett | 32g | 130g |
| Mettet fett | 11g | 46g |
| Umettet fett | 21g | 84g |
| Fiber | 30g | 120g |
| Løselig fiber | 9g | 36g |
| Uløselig fiber | 21g | 84g |
| Natrium | 9768mg | 39070mg |
Forutsagt glukoserespons
Hva om du...
Estimert modell — individuelle reaksjoner varierer. Ikke medisinsk råd.
🔄 Lavere GI-alternativer
While onions are already low-glycemic, shallots and leeks have slightly lower sugar content and provide similar flavor with even less impact on blood glucose levels.
Fresh tomatoes have lower glycemic load than canned crushed tomatoes due to less concentrated sugars and no added ingredients that may increase GL. Sun-dried tomatoes in oil provide intense flavor in smaller amounts.
While nutritional yeast is low-glycemic, hemp hearts, flaxseed, and chia seeds add healthy fats and fiber that further slow glucose absorption and provide sustained energy with virtually zero glycemic impact.
All leafy greens have negligible glycemic impact, but spinach and swiss chard have slightly higher water content and even lower carbohydrate density than kale, making them excellent zero-GL alternatives.
🔬 Vitenskapen bak denne oppskriften
Why This Recipe Supports Stable Blood Sugar
This tofu scramble is exceptionally blood sugar-friendly, with a glycemic load of just 5.1 and an estimated GI of 21—both well below thresholds that typically cause glucose spikes. The star ingredient, tofu, is a complete protein made from soybeans that contains virtually no carbohydrates. Protein slows gastric emptying, meaning your stomach takes longer to digest the meal, which prevents the rapid release of glucose into your bloodstream. Additionally, tofu provides healthy fats that further buffer any carbohydrate absorption. The kale adds significant fiber—both soluble and insoluble—which physically slows down digestion and creates a gel-like substance in your gut that moderates sugar absorption.
The olive oil in this recipe isn't just for flavor; it plays a crucial metabolic role. Dietary fats trigger the release of hormones that signal fullness and slow stomach emptying, creating a sustained, gradual energy release rather than a blood sugar roller coaster. The crushed tomatoes, while containing some natural sugars, are rich in fiber and water, which dilute their glycemic impact. When you combine these low-carb, high-fiber, protein-rich ingredients together, you create a synergistic effect where each component works to minimize glucose response.
To maximize blood sugar stability with this meal, consider eating your greens first, followed by the tofu, and finish with any higher-carb sides if you're adding them. A 10-minute walk after eating can also help your muscles absorb glucose more efficiently. Remember, glycemic load accounts for portion size—this recipe keeps carbohydrates naturally low, so you're getting satisfying volume without the metabolic cost.