If you’re looking for a protein-packed vegan breakfast to replace your morning eggs, you’re going to love this tofu scramble. This dish has 19 grams of protein per serving.
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If you’re new to veganism or looking to eat more plant-based meals, you may have a very common question: What can I eat for breakfast as a vegan?
I get it. A lot of vegan breakfasts center around oats or smoothie bowls. If you prefer savory breakfasts like me, those just don’t cut it all the time. Thankfully, there are a ton of savory vegan breakfast options to try.
When I’m looking to indulge in some comfort food, my go-to is vegan sausage gravy and biscuits. For a healthier option, I love a good potato hashor toast with tofu scrambled eggs.
Tofu scramble is an easy, high-protein vegan breakfast idea. 1 serving (half of this recipe) has a whopping 19g of protein. It’s a great way to fuel your body and start your day, especially if you add in veggies like tomatoes, spinach, mushrooms, zucchini…whatever you love.
Ingredients
This is a flavor-packed recipe thanks to a few important dried spices.Reminder:You can find the printable, detailed recipe in the recipe card below.
Extra-Firm Tofu. There’s no need to press your tofu for this recipe, which makes it extra quick and easy. Extra-firm tofu gives you the best texture and a ton of protein.
Turmeric. This is more for color than flavor, so if you don’t have it on hand, you can omit the turmeric.
Onion and garlic powder. These add a deeply savory flavor to the scramble without any chopping.
Parika. For a bit of a kick.
Nutritional yeast. The secret to cheesy vegan tofu scramble without any dairy!
Salt. For a real eggy flavor, there’s nothing better than Kala Namak black salt. It’s actually more pink in color and smells of sulfur, but it totally hits the nail on the head in the flavor department. You can use regular salt instead.
How to Make Tofu Scramble
Drain the tofu, then break it apart using your hands or a couple of forks, until it resembles egg scramble. (There is no need to press the tofu for this recipe. In this case, we want to keep the liquid!)
Mix together the tofu, nutritionalyeast, garlic, onion, salt, turmeric, paprika, and pepper. Let sit for 5 minutes to let the flavors sink in.
On medium-low heat, sauté tofu until hot, about 8-10 minutes. I use a nonstick pan to cook my scramble, so I don’t find oil is necessary, but you can cook in 1-2 teaspoons of oil.
Storage
Tofu scramble is also a great make-ahead vegan breakfast recipe. Store leftovers in an airtight container in the fridge for up to 4 days. Reheat leftovers in the microwave or in a skillet to crisp the tofu up again.
For an all-protein breakfast, enjoy your scramble as-is. Or add a side of toast to round out the meal.
Substitutions & Variations
Other flavors. You can substitute the dried seasonings with any of your favorite spices or seasoning blends.
Spicy scrambled tofu. For more heat, add crushed red pepper flakes or your favorite hot sauce.
Veggie Add-Ins
Add any diced veggies to amp up the nutrition and flavor in your breakfast. My favorite add-ins include:
Tomatoes
Spinach
Kale
Mushrooms
Bell Peppers
Onions
Zucchini
For vegetables that take longer to cook, like mushrooms and onions, you will want to sauté these in oil before adding in your tofu. On the other hand, soft vegetables like spinach or tomatoes can be tossed in toward the end of the cooking process.
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Vegan tofu scramble made with extra firm tofu and seasonings like nutritional yeast, Kala Namak salt, and paprika. You can add your favorite veggies for some added nutritional benefit and tastiness.
Drain the tofu, then break it apart using your hands or a couple of forks, until it resembles egg scramble.
Mix together the tofu, nutritionalyeast, garlic, onion, Kala Namak, turmeric, paprika, and pepper. Let sit for 5 minutes to let the flavors sink in.
On medium-low heat, sauté tofu until hot, about 8-10 minutes. I use a nonstick pan to cook my scramble, so I don't find oil is necessary, but you can cook in 2 teaspoons of oil.
Notes
If you like a wetter “egg” scramble, sauté with 2 tablespoons of water.
Don’t like nutritional yeast? Go ahead and leave it out.
You can use regular table salt in place of kala namak.
Compared to scrambled eggs, scrambled tofu is lower in calories, saturated fat, and cholesterol, and higher in fiber. While eggs are a respectable source of protein, scrambled tofu is a better option for those looking to reduce their cholesterol intake or follow a vegan or vegetarian diet.
It makes such a healthy, satisfying meal to have first thing in the morning as 8 ounces has nearly 20 grams of protein! Tofu scrambles used to intimidate me.
How to store tofu scramble. Unlike scrambled eggs, once the tofu is scrambled it will sit happily in the fridge for 2-3 days in an airtight container. It might dry out a little so add a splash of plant based liquid such as soy milk or coconut milk when reheating it.
Scrambled tofu is an excellent source of plant-based protein and is a complete protein, meaning it has all of the essential amino acids. Tofu also contains phytoestrogens that are protective against certain cancers like prostate cancer and breast cancer, and against heart disease.
To make an egg replacement out of silken tofu, just take 1/4 cup of tofu per 1 whole egg and pulse it in a blender or food processor until it's broken up. Then, substitute as you please! Just make sure you use *silken* tofu, not firm tofu, as it won't yield the same result.
Freezer: Tofu scramble is freezer-friendly and freezes well for up to 2 months. To freeze, let cool completely and store in freezer-safe containers (affiliate link). Let thaw before reheating. You can also freeze larger portions in large ziplock bags, squeezing out all the excess air.
Press it. Tofu contains a lot of water, and you'll want to squeeze most of it out, especially if you're baking, grilling, or frying it. I recommend using a tofu press to do this, because it gives the tofu a delicious chewy texture and makes cleanup a breeze. But having one isn't necessary.
Incorporating tofu into your daily meals and snacks can bring several health benefits. Those benefits include brain health promotion, ease of menopause symptoms, and heart disease prevention. However, eating tofu has some risks, as it might lead to digestive issues or interact with certain medications like MAOIs.
In case you're wondering which is healthier, eggs or tofu, the match-up is surprisingly close. If you compare them per serving (1 egg to a 3.5-ounce serving of tofu), the tofu has a similar amount of calories and slightly more protein. Here's how they stack up: Calories: egg = 78 | tofu = 70.
Tofu is simply curdled soy milk, so heating and adding liquid result in a similar consistency that's also creamy, moist and rich. In baking, four tablespoons or 1/4 cup of silken tofu can substitute a single egg.
“Super firm” or “high protein” tofu is denser than water-packed tofu, so it can go straight from package to pan, with no draining or pressing. Simply open, then cube or slice.
Similarly, the American Cancer Society sees no dangers from eating soy. "For the vast majority of people, it should be reasonable to incorporate tofu in their daily diet without any issues," Sun said.
Spoiled tofu tends to have a darker color of tan or even brown.Mold may form on the surface or you may see discoloration.Tofu that has gone bad also tends to be slimy and have a sour or rotten odor – fresh tofu has no odor. If you find any of these signs of spoilage, toss the tofu.
Yes! Store leftover tofu scramble in an airtight container in the refrigerator for up to one week. You can reheat the tofu scramble in the microwave, heat for 60 to 9o seconds. You can also place the tofu scramble back into the skillet and reheat on the stove.
There's lot of different sides that go well with tofu. Tofu is a versatile plant-based protein source that can be eaten with grains (rice, quinoa, barley, and more), pasta, veggies (stir fry, air fried, roasted, and more), on top of salads, and in buddha bowls.
If you are eating tofu that is processed with sugar, salt, or preservatives, then it may not be healthy for you. But if you are eating it that has been processed in a way that preserves its nutritional value, then tofu can help you healthily lose belly fat.
Eating tofu for breakfast may even have a few health benefits. Tofu breakfast recipes are great if you're following a vegan, vegetarian, or plant-based diet, but they're also helpful for incorporating a nutritious source of lean protein into omnivorous diets.
Tempeh: Tempeh is a fermented soybean product that is a great alternative to tofu. It has a nutty and slightly earthy flavor and can be sliced, marinated, and used in various dishes. Try it in a stir-fry, on a sandwich, or even crumbled as a topping for salads or pasta.
Serve it with Sheet Pan Breakfast Potatoes, Blender Waffles (recipe coming on Friday) with a Blueberry Sauce, Breakfast Sausages and fresh fruit. You can serve it many different ways. If I batch prep it for the week I like to heat it up or serve it cold over a chopped salad.
While the original packaging is airtight, it's also filled with liquid. If you freeze tofu in the original packaging, you'll likely end up with a funky, frozen block of tofu water.
The other advantage is that because the tofu now has less water, it is a bit stronger and less likely to fall apart, which is why many people like to use frozen tofu in hot pot where things are constantly being agitated. And for firmer tofu, once we fry them, they're gonna be chewier as well.
In case you're wondering which is healthier, eggs or tofu, the match-up is surprisingly close. If you compare them per serving (1 egg to a 3.5-ounce serving of tofu), the tofu has a similar amount of calories and slightly more protein. Here's how they stack up: Calories: egg = 78 | tofu = 70.
In and of themselves, scrambled eggs are a healthy dish. Eggs are high in protein as well as B vitamins and vitamin D; eggs also contain heart-healthy unsaturated fats. However, when butter, cream, cream cheese, or shredded cheese are added, the calories, cholesterol, and fat content increase.
Eating tofu and other soy foods every day is generally considered safe. That said, you may want to moderate your intake if you have: Breast tumors: Because of tofu's weak hormonal effects, some doctors suggest that people with estrogen-sensitive breast tumors limit their soy intake.
Introduction: My name is The Hon. Margery Christiansen, I am a bright, adorable, precious, inexpensive, gorgeous, comfortable, happy person who loves writing and wants to share my knowledge and understanding with you.
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