Tofu Scramble
Tofu Scramble! A high-protein vegan tofu scramble recipe. Made with just a handful of ingredients– delicious on its own or tucked into a breakfast burrito!
Tofu scramble was one of the first recipes I made when I started to eat more plant-based. Though I still eat eggs, I loved the idea of being able to make a satisfying, high-protein breakfast that tasted like eggs, but wasn’t.
Well, when a friend asked me to send her my favorite scramble recipe– I couldn’t believe that I didn’t have it posted on this website! I had a recipe for zucchini tofu scramble and tofu in my vegan Benedict recipe and breakfast tacos, but not my go-to scramble. This one has been making an appearance in my kitchen for the past decade, and I even placed it as part of the meal plan in the Fiber Fueled book!
If you’re looking for a satisfying, new way to enjoy tofu– then you’ve gotta try this tofu breakfast scramble.
Everything you need:
Why we love it
As a Registered Dietitian, I’m a big believer in breakfast. While the various benefits up for grabs aren’t well defined in the research, I personally notice a difference in overall energy and focus when I enjoy a hearty breakfast. I’m also much less likely to mindlessly graze in the afternoon or overeat at lunch when I have a filling breakfast.
Higher protein breakfasts do tend to be associated with better energy levels, and this tofu scramble recipe packs in an impressive 10g per 130-calorie serving. Cholesterol-free and low in saturated fat, this healthy scramble is a great savory recipe to add to your breakfast repertoire.
Key Ingredients
With less than 10 ingredients, this tofu scramble comes together in just minutes.
- Firm tofu
- Nutritional yeast
- Spices, like garlic powder, turmeric and smoked paprika
- Non-dairy milk
- Kala namak salt, for eggy flavor
What tofu is best for scramble?
I prefer firm tofu for my scrambles, but you can also use extra-firm tofu for a more firm egg or a silken tofu for a softer scramble. In my tofu migas tacos, I show you how to use silken tofu in tofu scramble– if you like a wetter egg, then you might prefer using silken over firm.
Variations
The beauty of this scramble recipe is that it’s infinitely customizable. You can keep it as simple as you’d like with this base recipe, or add in cooked vegetables, beans, fresh herbs or any other way you prefer your scrambles! Ideas include:
Mediterranean Scramble: With chopped fresh or sun-dried tomatoes, olives, fresh parsley and/or fresh basil
Cheesy Scramble: With added cooked vegan meat, like sausage, and dairy-free cheese melted in.
Southwest Scramble: With black beans, my canning salsa, and sliced avocado on top
Spinach Scramble: My personal favorite, with sautéed spinach leaves mixed in. I also add in a few dashes of hot sauce or drizzle my salsa roja on top!
‘Shroom Scramble: Saute finely diced onions and sliced mushrooms in the skillet before adding in the tofu mixture. This is especially delicious on a toasted english muffin or over biscuits!
Remember that tofu breakfast scramble is just like scrambled eggs– if you like it with eggs, then you’ll likely like it with tofu.
How to Make Tofu Scramble
Mash the tofu
This is key to getting the egg-like curds. You can mash the tofu as little or as much as you’d like; I usually place the tofu into a bowl and the use a fork or a potato masher to mash the tofu.
Add in the spices
Mix all of the spices into the tofu until well-coated.
Cook the tofu
Heat the olive oil in a medium pan over medium heat, then add the tofu mixture and cook until well cooked.
What to serve alongside
I like to make a batch of this recipe at the beginning of the week for meal prep. Leftovers are great in a breakfast burrito, with breakfast potatoes, on top of toasted bread or English muffins or even just wrapped in a tortilla with homemade salsa and a sprinkle of cheese.
If you’re making this for a full breakfast or brunch, I recommend serving it alongside:
Frequently Asked Questions
Tofu scramble is a healthy breakfast option. A 130 calorie portion contains 10 g of protein, 1.5 g of protein along with calcium, iron and healthy unsaturated fats.
Yup! And vegetables that you like with your eggs can be used in this scramble recipe. See above for variation ideas.
This recipe lasts ~4 days in the fridge when stored in an airtight container. I don’t recommend storing this in the freezer once the tofu scramble is made as the texture will change.
More tofu recipes:
More healthy breakfast recipes:
- Baked oatmeal with berries
- Vegan french toast
- Instant pot oatmeal
- Vegan sourdough waffles
- French toast casserole
Tofu Scramble
Equipment
Ingredients
- 1 ~14 ounce block firm tofu
- 1/4 teaspoon ground turmeric
- 1/4 teaspoon black salt*, Kala Namak, gives an “eggy flavor”
- 1/4 teaspoon garlic powder
- pinch smoked paprika
- 1 tablespoon nutritional yeast
- 1/4 teaspoon salt and black pepper
- 1 tablespoon olive oil
- 1 tablespoon non-dairy milk
Instructions
- Crumble the tofu in a medium bowl; you can use either a fork, potato masher, or your hands to get the tofu to the desired texture that you'd like. Add in the seasonings and nutritional yeast and stir until the tofu and spices are well combined.
- Heat a medium skillet over medium heat. Add the olive oil and the tofu and cook, stirring often, for 5 minutes, or until the tofu is warmed through.
- Stir in the milk and mix together, this helps the tofu have a slightly creamy texture like scrambled eggs. Season to taste, adding more salt/pepper as desired and enjoy.