There’s nothing quite like starting off a new day with a tasty, protein-packed meal and when it comes to great vegan breakfasts, this tofu scramble hits all the right notes. Enter your email & we’ll send it to your inbox. Plus, get great new recipes from us every week! By submitting this form, you consent to receive emails from Hurry the Food Up. It’s super easy to make, quick too, and most importantly, is exactly as advertised; a nutritious and completely plant-based dish. I used that term because I firmly believe we should ditch the “vegan-friendly alternative to scrambled eggs” / “vegan version of an egg scramble” tag attached to this meal and enjoy the great breakfast, quick lunch or appetizing brunch that scrambled tofu is in its own right! Whether you’re vegan or not, a tofu scramble is certainly worth a try and this hearty recipe allows for customisation, but take a look at the main ingredients I used which I’ve outlined for you below!
Ingredients
Herbs and Spices
I like to keep my scramble easy so simple seasonings like curry, salt, pepper, ground paprika and chopped fresh parsley were all I used here. You can decide to use some turmeric powder as a substitute for the curry, chilli powder or any hot spice of your choice for the paprika and chives or arugula instead of the parsley. I also like to add a couple cloves of chopped garlic (or half a teaspoon of garlic powder) to give this healthy breakfast more flavour.
Veggies
The different vegetables in scramble recipes are part of what makes the meal the exciting and nourishing dish it is. A handful of cherry tomatoes, as well as an onion and red bell pepper, were all the veggies I needed for this tofu scramble, but you can throw in some sliced green or yellow peppers, to make it more colourful.
Tofu
Firm tofu is the best kind for a tofu scramble as it’s great crumbled and absorbs flavours really well. Extra firm tofu is also great crumbled and will do for this recipe as well, but choose your brands wisely and get the right kind of tofu. Silken tofu is too creamy, while extra-firm tofu and super-firm tofu are too “meaty” and regular tofu might be too soft.
How many calories are in this tofu scramble?
This vegan tofu scramble contains about 367 calories and 23g of protein per serving! Each portion of this tofu scramble has:
kcal 367kcal Carbs 42g Fat 14g Protein 23g
As a dairy and egg-free dish, this scrambled tofu does really well in supplying a decent amount of protein. The best part is, you can make it in just 10 minutes! This is the best tofu scramble recipe and is sure to become one of your favourite vegan breakfast recipes.
Health Benefits of a Tofu Scramble
When it comes to nourishment and health benefits, the veggies in this scramble pack a punch. Other than being a great source of some essential nutrients, there are many reasons why onions are good for you. Also, the nutritional profile of a tomato shows us the fruit is filled with fibre and antioxidants. Everyone has their opinion about tofu but I personally think it’s great. Its neutral taste and the variety of textures tofu blocks come in make bean curds super easy to adapt to cooking methods and absorb many flavours. Besides its versatility, there are several health benefits associated with tofu and it’s also a pretty wicked source of plant-based protein, making this tofu scramble dairy-free, egg-free, cholesterol-free and also high protein. Speaking of high-protein, if you’re looking for meals with an even higher content of the nutrient, you should definitely check out our high-protein vegetarian meal plan for the best ideas.
How to make the best Tofu Scramble
Prep work: Drain and crumble the block of tofu into smaller pieces with a clean kitchen towel. You can also use a potato masher or fork if you’ve got either handy. Slice the onions and bell peppers to your preferred size and set those aside. Wrap the tofu into a kitchen towel and squeeze out as much excess moisture as you can.
Cook work: Pour a tablespoon of olive oil (or any other vegetable oil) into a pan on medium-high heat, and saute the onions and bell pepper. Add your hot spice and the curry/turmeric powder and stir for about half a minute. Shake the crumbled tofu off the towel and into the pan and stir as it cooks for a couple of minutes. Optionally, you can add some black salt (or kala namak as it’s traditionally called) with the crumbled tofu as you stir.
Assemble: Toast the bread (or fry it with a little oil and salt in a pan) and slice the tomatoes. Serve the scrambled tofu with the toast and the sliced tomatoes, then top it with the chopped parsley!
There you have it, a super filling and nutritious meal in just 10-minutes!
Is scrambled tofu healthy?
A tofu scramble is incredibly healthy and a great vegan breakfast idea. In fact, a serving of tofu scramble is nutritionally comparable to an equal portion of scrambled eggs. This means you’re barely missing out on any macronutrients when you pick scrambled tofu over eggs instead.
How to store and reheat tofu scramble
Store your tofu scramble in an airtight container in the fridge and reheat it for about 3-4 minutes. Use a skillet and remember to stir as you reheat your scrambled tofu on medium heat. If you haven’t got time for that, just pop it in the microwave for a few.
Do you press tofu before scramble?
Wondering if you should press your tofu before scrambling? The answer is yes, if the one you have contains loads of excess water. If you’d like your tofu scramble softer, give the block a nice squeeze to get rid of the extra liquid in a clean kitchen towel and you’re good to go.
How long will scrambled tofu keep in the fridge?
A tofu scramble will last in the fridge for 2-3 days if you store it in an airtight container. I personally think it’s best not to make more than you can eat. But, if you happen to have some leftovers, storing them in an airtight container and popping it in the fridge will do just fine.
What do I serve with a tofu scramble?
You can serve this easy tofu scramble with some toasted bread and tomatoes. Throw in some sliced avocado into the mix if you’d like that too. Instead of bread, you can serve scrambled tofu with some diced russet potatoes that have been lightly sauteed to perfection (so they’re crispy outside and soft on the inside) or even fried mushrooms and baked beans for a heartier meal!
Tofu Scramble Variations and Alternatives
A tofu scramble is already vegan, egg-free and dairy-free not to mention a high-protein meal, but I still like to add a dash or two of some nutritional yeast to pump up the protein as well as vitamin and mineral content some more. Sometimes, I like to throw in some extra soy milk (or any plant milk I’ve got handy) to make the scramble an even fluffier and much more delicious vegan breakfast!
More Tofu Recipes
From savoury pastas to tasty omelettes, if you’re looking for more amazing ways to use different types of bean curd to create the most exciting meals, take a look at this compilation of the 55 Best Vegetarian Tofu Recipes! A tofu scramble is one of my favourite vegan breakfasts (and fave vegan tofu dishes to be honest) and this recipe is a novelty. If you made this tofu scramble, leave us some feedback in the comments and tell us how it went!
