If you’ve yet to try tofu scramble, I highly recommend that you do! With a humble block of tofu and a few simple spices, you can whip up a hearty and healthy, and protein-packed vegetarian or vegan breakfast in a few minutes. Learn how to make tofu scrambled eggs with this quick and easy recipe.
I don’t know about you, but scrambled eggs are one of my favorite breakfasts, in fact, I love them so much I could easily eat them for lunch and dinner too. With that being said, for individuals who follow a vegetarian or vegan, are allergic to eggs, or are simply looking to incorporate more plant-based foods into their diet, tofu scramble is both a fun replacement and alternative for eggs. And the best part? It’s easy to make!
Is Scrambled Tofu Healthy?
You bet ya! Tofu is a great source of vegetarian protein and provides 9 grams of protein per 3.5-ounce (100-gram) serving of firm tofu. (1) In addition to protein, tofu is also a good source of fat, a moderate source of fiber, calcium, manganese, copper, selenium, vitamin A, phosphorus, magnesium, iron, and zinc.
How to Make Tofu Scramble
Tofu scramble is so quick and easy to make you can whip it up on weekday and weekend mornings. Here’s what to do:
- Crumble the tofu. In a large bowl or on a plate, break the tofu into small pieces.
- Scramble the tofu. Heat some oil in a large pan, add the crumbled tofu, and then cook the tofu, breaking it up into smaller pieces with a spatula or spoon as it cooks, until it’s cooked and looks “scrambled”.
- Season the tofu. While the tofu is cooking in the pan, season it with a mixture of herbs and/or spices.
- Serve with toast. Once the tofu is scrambled, serve it with a slice of toast and fruits and/or veggies of your choice.
Which tofu is best for tofu scrambled eggs?
Firm tofu best resembles scrambled eggs when cooked, however, medium and extra-firm tofu will also work for tofu scramble. I would not recommend using soft or silken tofu as the consistency and textures will not work well.
How to Season Tofu Scramble
For a basic tofu egg scrambled, I think a mixture of nutritional yeast, ground turmeric, garlic powder, salt, and pepper provides the best taste and color. You can also add various herbs, spices, and vegetables to create different flavors of tofu scramble, variations include:
- Curry Scrambled Tofu: Add a pinch of curry powder for a punch of spice and a bit of heat.
- Veggie Scrambled Tofu: Add spinach, broccoli, mushrooms, and garlic for a veggie-filled scramble.
- Herby Tofu Scramble: Add a variety of chopped herbs such as basil, parsley, and dill for an extra fresh and fragrant scramble.
- Tex-Mex Scrambled Tofu: Add black beans, red bell pepper, and onion powder to the scramble and serve with salsa and hot sauce for a bit of flavor and flair.
- Greek Scrambled Tofu: Add diced tomatoes, oregano, black olives, and feta cheese for a Mediterranean vibe.
Honestly, once you get the basic tofu scramble recipe down you’ll realize the flavor options are endless!
What to Serve with Scrambled Tofu
Scrambled tofu can be served much like scrambled eggs and pairs well with toast, a bagel, an English muffin, breakfast potatoes or sweet potatoes, or tortillas, especially if you’re going with a Tex-Mex variation. If you’re looking for a lower-carb vegan option, it also pairs nicely with roasted vegetables, tomatoes, veggie bacon, green salad, sliced avocado, or fruit.
How to Store Tofu Scramble Leftovers
Once cooked, tofu scramble can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months making it a great meal prep option. To reheat, simply add the scramble to a plate and warm in the microwave for 1-2 minutes or place it back in a skillet or pan on medium heat until warm. If frozen, be sure to thaw the tofu before reheating.
More Vegan Breakfast Recipes:
This quick and easy tofu scramble recipe works well on its own, with toast, or mixed with veggies of your choice. Serve it for a quick, easy, and high-protein vegetarian or vegan breakfast.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Total Time: 15 minutes
- Yield: 4 servings 1x
- Category: Breakfast
- Method: Stovetop
- Cuisine: American
- Diet: Vegan
- 1 (14 oz.) block tofu, firm
- 1 tablespoon olive oil
- 2 tablespoons milk, of choice
- 2 tablespoons nutritional yeast
- 1/4 teaspoon turmeric
- 1/4 teaspoons garlic powder
- 1/2 teaspoon salt
- 1 pinch black pepper
- On a cutting board or in a large bowl, crumble the tofu into small bite-sized pieces.
- In a small bowl, add the milk, nutritional yeast, turmeric, garlic powder, salt and pepper, and stir to combine. Set aside
- In a large pan on medium-high heat, warm the olive oil, then add the crumbled tofu and cook, stirring frequently while further breaking it up with a wooden spoon or spatula, for 3-4 minutes.
- Add the milk and spice mixture to the pan, stir to mix into the tofu, and continue to cook for an additional 2-3 minutes until the liquid mixture has cooked into the tofu and the tofu looks scrambled.
- Once cooked, remove from the heat, taste and season with additional salt and pepper as needed.
- Serve immediately on its own, with toast or allow to cool completely and store in an airtight container in the fridge for up to 5 days.
- Serving Size: 1/4 of mixture
- Calories: 126 calories
- Sugar: 1 gram
- Fat: 8 grams
- Carbohydrates: 3.5 grams
- Fiber: 1 gram
- Protein: 10 grams
Keywords: tofu scramble, scrambled tofu, tofu scrambled eggs