Vegan Tofu Scramble

Vegan Tofu Scramble is a delicious high protein vegan alternative to scrambled eggs. It’s quick and easy to make, super tasty and this tofu scramble is great for a hearty plant-based breakfast, lunch or a healthy breakfast for dinner too.

This post has been updated from the original posted February 21, 2020

Is it on your list to consume less animal products…..but you’re not ready to give up those scrambled eggs? Yeah, I hear you. Been there. Big time. Yet the lure of a quick and easy vegan breakfast was so real. Maybe you’ve heard about vegan scrambled eggs…but, well….you aren’t so sure you’re ready to go there. Cuz…TOFU?!?

I can relate. Because I had long ago decided tofu wasn’t for me. I resisted tasting it, for a LONG time. I was interested in more vegan breakfast options besides chia pudding, but I was skeptical about the taste of scrambled tofu. Up until now, I had only enjoyed tofu cut into little cubes in this easy miso soup. But then I stepped into my Mamba Mentality (I am really trying to be open minded in all parts of my life…I’m in a constant quest to find answers, and it’s serving me well). I did a little research, and got a little curious and decided to go for it.

Ingredients and Substitutions

• Tofu: I used firm tofu in this scramble. Soft tofu would work, but you’ll want to press much of the water out. Extra firm would also be OK, but it contains less moisture, so doesn’t need to be pressed at all.
• Veggies: My ideal is mushrooms, red bell peppers and scallions. Think about the veggies you would order to go into your ideal omelet…that’s what you’ll put into your tofu scramble.
• Spices: I used nutritional yeast (a bit of cheesy flavor), turmeric (hello natural yellow eggy color), garlic powder, salt and pepper. Black salt will also give your tofu a more authentic egg flavor.

How to make veggie tofu scramble

If you’re not using any oil in your cooking, no problem. You can use a water saute. Otherwise, begin with olive oil and whichever veggie will take the longest to cook. In my case, that is the mushrooms. Keep adding additional vegetables in the order of how long they take to cook, until they are all tender, al dente.

Do I need to drain the tofu before I use it?

Yes. Tofu comes in a package soaked in liquid. You can easily take the cube out of the package and set it on some paper towels until ready to use. It is not necessary to weigh it down or press on it. Enough of the liquid will drain out while you’re cooking the veggies. Plus, A bit of liquid will help this scramble not stick to the pan. I know you’re wondering how to scramble tofu. I like to use a potato masher (a fork will also work fine for this job) to crumble the tofu block into bite sized pieces before I throw it into the pan.

When your veggies are cooked, push them to the side of the pan and add in the mashed/crumbled tofu to the other side. This vegan tofu scramble gets its color from the turmeric and its authentic scrambled egg flavor from the nutritional yeast, so don’t skip those ingredients. As you scramble the tofu and spices, you’ll notice the beautiful yellow color. This is important, because we eat with our eyes first. Right? Don’t you decide when you see something that looks delish that it’s going to be tasty? So do I!

When I serve a healthy plant based alternative for the first time, I pay special attention to the details. I want my family/friends to LOVE this and ask for seconds. Not only are looks important, but it’s also important to me that they leave satisfied. Again, think about what would come on the side if you were at a diner and recreate that full plate. Maple miso potato wedges are the perfect side to this vegan tofu scramble. Smashed potatoes with pesto would be another awesome choice, and I have also served this with a side of citrus salad for a great pop of color.

What are the health benefits of tofu?

• Good source of plant based protein: contains all 9 essential amino acids
• Loaded with minerals: iron, calcium, manganese, selelnium and phosphorous.
• Low in calories and nutrient dense.
• Keeps you full for longer….which is helpful if weight loss is a goal.
• Supports Bone Health
• Helps improve blood sugar control
• Improved heart health

So, there you have it! Open your mind, put your preconceived ideas on hold. This is a perfect plan for breakfast, lunch or dinner. Fridge to table in under 15 minutes. Nutritious, Delicious, Beautiful, Versatile, Filling…so many reasons to give tofu scramble a try.

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📖 Recipe

Vegan Tofu Scramble

Author: Debra Klein

Delicious Vegan alternative to scrambled eggs. High protein plant based breakfast recipe that is easy to make with simple ingredients.

5 from 36 votes

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Prep Time 5 minutes mins

Cook Time 5 minutes mins

Total Time 10 minutes mins

Course Breakfast

Cuisine American

Servings 2 servings

Calories 275 kcal

Equipment

• Measuring Cups and Spoons
• Wooden Spoon Set
• Cast iron skillet

Ingredients

  

1x2x3x

• ▢ 2 Tablespoons olive oil divided—or substitute water if no oil is desired.
• ▢ 6 oz. baby bella mushrooms
• ▢ 1 small red pepper
• ▢ 3 scallions
• ▢ 8 oz. organic firm tofu
• ▢ 2 teaspoons nutritional yeast
• ▢ ½ teaspoon ground turmeric
• ▢ ¼ teaspoon garlic powder
• ▢ ½ teaspoon salt
• ▢ ½ teaspoon freshly ground black pepper

Instructions

 

• Prepare Veggies: using a damp paper towel, gently wipe mushrooms and then thinly slice. Trim red pepper and slice into strips. Slice scallions on the diagonal.
• Drain tofu on paper towels and then place in a bowl. Use a potato masher, or a fork and crumble iIt into bite sized pieces.
• Heat heavy skillet over medium heat. Swirl in 1 Tablespoon olive oil (OK to sub water here, but you may need a bit more) and then add mushrooms. Sprinkle with S+P. Cook for about 2 minutes until beginning to brown, stir and then add in the red peppers. Continue to cook for another minute before adding in scallions. Push cooked veggies off to the side.
• Swirl in remaining Tablespoon olive oil (again, OK to sub water) to the empty side of the pan. Pour in the crumbled tofu, and then add the seasonings on top. Stir constantly while tofu cooks and spices incorporate to bring the tofu from a beige color to yellow (just like scrambled eggs). This will not take more than 2 minutes.
• Gently mix the sauteed veggies with the tofu and serve while still warm.

Notes

Leftover scramble can be stored in an airtight container in the fridge for up to 3 days. Gently reheat on the stovetop.

Nutrition

Serving: 1gCalories: 275kcalCarbohydrates: 13gProtein: 16gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 16gSodium: 542mgFiber: 5gSugar: 6g

Note

The nutrition calculations were done using online tools. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete and useful.

Did you make this recipe? Please leave a review below, then snap a picture and tag me @dkhealthcoach or use hashtag #dkhealtcoach on Instagram so I can see it!!