Looking for a quick, delicious and healthy alternative to your breakfast? Try this tofu scramble and you’ll be making it on rotation all the time!
Tofu provides the best canvas for you to create a delicious meal. All you need is some spices and you’ve got yourself a high protein breakfast that is so packed with flavor and will keep you energized and full until lunch!
Scroll further to learn how to make it and what kinds of variations you can do to make it the perfect breakfast for yourself!
Why choose scrambled tofu over scrambled eggs?
Besides it being vegan, tofu has high protein, lower calories, lower cholesterol than eggs. It also has way more iron and calcium than eggs.
Does tofu technically need to be cooked?
While making soybeans into tofu, it has to be cooked so you could easily just eat it right out of the package. However, I would cook it just to remove the excess moisture it comes with plus to add all the flavors!
Ingredients for Tofu Scramble
- Extra-firm tofu – there are quite a few options for tofu. The best option for this meal is extra firm tofu. You don’t want your tofu scramble to be a big mushy pile of tofu and with the extra firm option you can crumble it with your hands and choose to add a bit of milk to make it more creamier.
- Nutritional Yeast – this adds the savoury flavor to your meal and also adds the color.
- Tumeric – you won’t taste it and gives the meal the egg resemblance in the color.
- Dijon mustard – adds more savory goodness.
- Kala namak (optional): this lovely spice has surprisingly vast array of benefits in them. I use it time to time in making tofu scrambles but I prefer without it as it has a sharp taste but many like the sulphur/egg taste it can create in making Milk (optional): I’ve never been one to add milk to my eggs ever but I know it adds a creaminess that people crave in scrambled eggs. I would do soy or almond milk if you do want to try this!
- Onions: (optional): I have been adding diced onions to my tofu scramble and really enjoying the bulk and taste of this addition!
- Spices: Go such a long way to adding depth and dimension to your food, and this one is no exception!
How to make it
This dish comes together so easily in under 20 minutes. I made the tofu and potatoes simultaneously in 2 pans to make the process super easy.
Pan 1:
- Scrambled tofu mixed with the rest of the ingredients sauteing in oil until it becomes moist and heated through
Pan 2:
- Coated with oil on medium high heat and fry the potatoes with the salt and pepper until cooked through
- I like them fluffy on the inside, crispy skin on the outside
How to serve and eat your scrumptious meal?!
This dish is a great savoury breakfast and brunch item. It also makes for a delicious side dish to your meal. There are so many ways to enjoy it:
- On it’s own – grab a bowl full and enjoy it with a fork
- With toast – I love enjoying it accompanied with fresh toasted sourdough bread
- With naan or roti – eat it with your hands and use roti as your spoon to scoop some in with each rip of roti
- in a burrito – make a breakfast burrito and use all the ingredients you’d use in a bowl and stuff it into a burrito!
What goes well with tofu?
So you’ve made your tofu scramble, now what? What goes well it?
- Grains like rice, barley or quinoa
- Vegetables like avocado, broccoli, mushrooms and leafy greens
- Toast as a canvas to slather your tofu on top of it, with mashed avocado, greens, a slice of tomato and a few sauteed mushrooms! Delish!
- A bowl with an assortment of veggies, legumes, sauce and grains!
- Legumes like black beans
How long does tofu scramble last in the fridge?
I’ve left it in the fridge for up to 5 days without an issue. I’d say for the utmost freshness to do 2-3 days. I love that it’s there in the fridge to quickly make a toast or throw inside of a breakfast jar with veggies!
You could also freeze it in a freezer proof container. If making an entire block of tofu is daunting for you you could also place the unused portion in a ziploc bag in the freezer for next time.
Is tofu healthy?
There are many health benefits of tofu, and here’s a website that mentions some of its benefits.
Alternatives and Variations to this Recipe
Tempeh: For those that eat tofu quite a lot and want to try something different, tempeh is a great alternative! Tempeh is more easily digestible but it definitely has a different taste to it than tofu!
Vegetables: Just like someone who would eat eggs, you can dress it up to the max with an assortment of vegetables! You can do: diced red peppers, sliced mushrooms, small florets of broccoli, chopped spinach and chives and the list goes on and on!
Omit the oil: If you don’t want to add oil, omit and the water from the onions (if using) and the tofu should be enough moisture to mix around in the pan.
Vegetable broth: This is just adding to the last point with moisture – if the tofu is sticking to the pan you could always add a splash of vegetable broth!
Breakfast options: You could take this tofu scramble and put it in bread, a burrito or keep it carb friendly and just place it in a jar with your favorite vegetables!
Here are some recipes you could pair your tofu scramble with:
The most delicious and savoury tofu scramble with diced potatoes
Ingredients
Tofu Scramble
- 1 block extra firm tofu pressed and dried
- 4 tbsp nutritional yeast
- 3/4 tsp turmeric
- 1/2 tsp salt
- 1 tsp dijon mustard
- 1/4 tsp black pepper freshly ground
- 1 tsp garlic powder
- 1/4 tsp Kala namak optional and crushed
- 1 tbsp olive oil extra virgin
Potatoes
- 4 medium potatoes yellow, skin on, diced very small
- 1 tsp salt
- 1/2 tsp black pepper
- 3 tbsp olive oil
Instructions
Tofu scramble
- Crumble the tofu with your hands or a fork.
- In a separate bowl, mix together the rest of the ingredients and then mix the tofu in and coat well.
- In a pan, saute in the olive oil for 5 minutes on medium low heat.
Potatoes
- heat a pan on medium high heat with the olive oil
- add in the small diced potatoes and mix the salt and pepper in
- keep stirring and pan fry until the potatoes are cooked through (soft and fluffy inside and crispy on the outside)
- Mix it all together with the tofu and enjoy with your favourite toast or flatbread
Nutrition
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