The Perfect Tofu Scramble (High Protein Breakfast)

Sick of pretending you like eggs, but not sure what to replace them with? Well, it’s time you learn how to make the perfect tofu scramble.

This dish is full of protein and savoury flavors to create the best replacement for traditional scrambled eggs.

Scrambled Eggs Without Eggs?

Ah, the tofu scramble. This was one of the first dishes we made after going vegan. It’s a classic meal every person should have in their kitchen “tool-kit.” Scrambled tofu is especially helpful to know how to make for those of you who just can’t seem to give up eggs!

Wouldn’t it be nice to cook eggs without worry of contracting salmonella by undercooking them? Well, tofu is the answer to all of your problems! Your only concern will be making it hot enough to taste good.

To be honest, neither of us were ever huge fans of eggs. Actually, we hated eggs. We think they’re gross. But, we can definitely see where the love comes from: low calorie, low carb, high protein.

That’s funny, we also just described this tofu scramble!

Now, we’re not telling you to give up eggs if that’s your thing. But, if you’re on the fence or are just looking for another delicious breakfast idea, this is the one for you!

This perfect tofu scramble is so easy to make, comes together in 20 minutes, and is super customizable. You can mix up the vegetables and spices to suit your preferences, but we definitely recommend starting with this recipe before you expand.

Key Ingredients for The Perfect Tofu Scramble

• Tofu: this vegan superfood is extremely high in protein, low in calories, and has all the essential amino acids your body needs. Need we say more? Yes. Yes, we do. Tofu also takes on the taste of any spices you mix with it, and it crumbles perfectly for this recipe to create an egg-like texture.

• Nutritional Yeast: ask a vegan if they know about nutritional yeast and you’ll almost always hear “uh yeah, is there is a sale somewhere?” But, it’s also a weird ingredient to explain to people who don’t know about it. Nooch as we call it, is a specific type of yeast grown for several days on a medium like molasses. It’s made with the intent to eat as is, unlike bakers or brewers yeast. Along with tofu, this ingredient contains all essential amino acids. In just one tablespoon there is 2g of protein packaged in with B vitamins!

• Turmeric: this is the spice that gives curry its classic yellow hue, and it’s what we use to give the tofu some color in this scramble. Turmeric has been around for thousands of years in India, both for its uses in food and its medicinal properties. Always start slow with this spice as it does have a bitter taste and can easily overtake a dish!

How to Make The Perfect Tofu Scramble

To begin, you’ll want to press the tofu brick to get rid of any excess water. To do this, wrap it in a clean tea towel and stick it between two hard surfaces (we usually use the counter with a cutting board on top). Place something heavy on top like a large can or jar. Set that aside while you prep your veggies.

Next, heat some olive oil in a pan, then add in the diced onion and red bell pepper. Sauté those for a few minutes until onions start to turn translucent.

Then you’ll add the nutritional yeast, turmeric, and garlic powder to the pan, and stir everything together.

This next part is fun. With your hands, crumble the tofu straight into the pan. You should end up with small, bite-size pieces similar to what scrambled eggs look like.

Stir the tofu around until it turns a beautiful yellow color. And lastly, add in the chopped spinach and cook everything for a couple more minutes.

You can eat the tofu scramble on its own, or serve it with salsa, hot sauce, avocado slices, toast, green onions or cilantro on top. The options are never-ending!

How to Store a Tofu Scramble

This tofu scramble will keep in the fridge for up to 3-4 days in an airtight container. It’s a really great meal to prep ahead of time for quick breakfasts on the go.

Why You’ll Love This Tofu Scramble

There is no need for traditional scrambled eggs when you can make this tofu scramble! It’s:

• Hearty
• Protein-Filled
• Savoury
• Customizable

If you make this recipe, don’t forget to leave a comment, rate it, and tag us on Instagram with #brokebankvegan. Happy eating!

Other Recipes You’ll Enjoy

• Homemade Sourdough Bread
• Mushroom Hummus Toast
• Chickpea Tuna Salad
• Blueberry Pie Oatmeal

The Perfect Tofu Scramble

5 from 1 vote

Recipe by Broke Bank Vegan Course: BreakfastCuisine: AmericanDifficulty: Easy

Servings

3

servings

Prep time

5

minutes

Cook time

15

minutes

Calories

266

kcal

Cost per recipe

$3.06

USD

Cost per serving

$1.02

USD

Total time

20

minutes

Learn how to make the perfect tofu scramble with this recipe. Full of protein and savoury flavors, it’s the best replacement for traditional scrambled eggs.

Ingredients

• 1 brick firm or extra-firm tofu ($1.42 USD)

• 1 tbsp olive oil ($0.12 USD)

• 1/4 medium red onion, finely diced ($0.06 USD)

• 1/2 red bell pepper, finely diced ($0.41 USD)

• 1 cup spinach, roughly chopped ($0.26 USD)

• 3 tbsp nutritional yeast ($0.74 USD)

• 1 tsp garlic powder ($0.02 USD)

• 1/4 tsp turmeric ($0.01 USD)

• sea salt & black pepper to taste ($0.02 USD)

• For serving optional

• Salsa

• Hot sauce

• Avocado slices

• Toast

• Green onions

• Cilantro

Directions

• To begin, press the brick of tofu wrapped in a clean tea towel between 2 hard surfaces with a heavy object on top. Set aside while you prep your veggies.
• Heat the olive oil in a pan on medium. Then, add in diced onion and red bell pepper. Sauté for 2-3 minutes, or until onions are starting to turn translucent.
• Next, add all spices to the pan and stir. With your hands, crumble the tofu straight into the pan (you should end up with smaller, bite-size pieces).
• Stir to coat tofu pieces in the seasonings about 1-2 minutes. Then, add in chopped spinach.
• When the spinach has cooked (about 1 minute), remove your pan from the heat.
• Serve tofu scramble with salsa, hot sauce, avocado or tomato slices, toast, and green onions or cilantro on top!

Tips

• For best results use firm silken tofu as it produces the most “egg-like” consistency.
• Feel free to add or substitute vegetables as this meal is extremely customizable. We also love adding mushrooms!
• Nutritional information and prices do not include the optional ingredients.

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