Best Tofu Scramble Recipe: High-Protein Vegan Breakfast Recipes (2024)

Breakfast | Oil-Free | Tofu Recipes | Vegan Recipes

ByKarissa

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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.

Best Tofu Scramble Recipe: High-Protein Vegan Breakfast Recipes (1)

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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.

Best Tofu Scramble Recipe: High-Protein Vegan Breakfast Recipes (2)
  • 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

Best Tofu Scramble Recipe: High-Protein Vegan Breakfast Recipes (3)
  1. 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!)
  2. Mix together the tofu, nutritionalyeast, garlic, onion, salt, turmeric, paprika, and pepper. Let sit for 5 minutes to let the flavors sink in.
  3. 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.

Best Tofu Scramble Recipe: High-Protein Vegan Breakfast Recipes (4)

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.

Best Tofu Scramble Recipe: High-Protein Vegan Breakfast Recipes (5)

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Tofu Scramble

Karissa Besaw

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.

5 from 38 votes

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Prep Time 5 minutes mins

Cook Time 10 minutes mins

Resting Time 10 minutes mins

Total Time 15 minutes mins

Course Breakfast

Cuisine Vegan

Servings 2

Calories 147 kcal

Ingredients

Optional veggie add-ins

  • 2 cups packed fresh baby spinach
  • 1/2 cup chopped tomatoes
  • 1/2 cup chopped mushrooms

Instructions

  • 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.

Nutrition

Calories: 147kcalCarbohydrates: 9gProtein: 19gFat: 4gSaturated Fat: 1gSodium: 127mgPotassium: 474mgFiber: 2gSugar: 2gVitamin A: 123IUCalcium: 62mgIron: 3mg

Did you try this recipe?Let us know how it was!

Best Tofu Scramble Recipe: High-Protein Vegan Breakfast Recipes (2024)

FAQs

Does tofu scramble have more protein than eggs? ›

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. Protein: egg = 6g | tofu = 8g.

Is it good to eat tofu for breakfast? ›

Its mild flavor, variety of textures, and capacity to mimic eggs and breakfast meats makes tofu particularly suitable for vegetarian and vegan takes on classic breakfast recipes. Plus, tofu is a filling source of protein that's rich in many nutrients and healthy plant compounds.

How much protein is in scrambled tofu? ›

Nutrition Information
NutrientsAmount
Added Sugars included0 g
Protein12 g
Vitamin D0 mcg
Calcium218 mg
10 more rows

Can you eat eggs and tofu together? ›

Quick, easy, and healthy, Tofu and Eggs is the perfect meal for any weeknight dinner!

Is 2 eggs a day enough protein? ›

Is 2 eggs a day enough protein? Two eggs give you 12 grams of hunger-satisfying protein. Although 2 eggs does not complete your daily protein needs, it's a great start. Eating two eggs in the morning ensures you are on the right track to hit your protein consumption goal by the end of the day.

What to eat instead of eggs for breakfast? ›

9 Satisfying Breakfast Alternatives For People Who Just Don't Like Eggs
  • Gluten-Free Espresso Banana-Acai Bowl (pictured above) ...
  • Chia Seed Pudding. ...
  • Lemon Blueberry French Toast Bake. ...
  • Nordic Breakfast Porridge. ...
  • Low-Fat Raspberry-Corn Muffins. ...
  • Berry-Oatmeal Bake. ...
  • Hash Browns Makeover. ...
  • Chia Seed Pancakes.

What not to mix with tofu? ›

What to not serve with tofu? According to studies, a high volume consumption of tofu and spinach together can increase your risk of kidney stones. Tofu and spinach contain calcium and oxalic acid respectively and the combined can form kidney stones.

Is there a downside to eating tofu? ›

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.

Will I lose weight if I eat tofu everyday? ›

Tofu is a cholesterol-free, low-calorie, high-protein food that's also rich in bone-boosting calcium and manganese. Tofu may help you to lose weight by keeping you fuller for longer on fewer calories than meat. It may reduce the risk of heart disease, especially when swapped for saturated fat-heavy animal proteins.

What has higher protein, eggs or tofu? ›

Well, unfortunately when considering protein, eggs are the clear winner. Tofu has less essential amino acids, less BCAAs, and 68% the BV of eggs. You have to eat nearly double the amount of tofu in order to get the same protein effect as you do from eggs.

What has more protein, chicken or tofu? ›

If you're looking for something specific, though, each protein has its own pros. Chicken is significantly higher in protein than tofu, clocking in at more than double the amount.

How much tofu equals one egg? ›

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.

Is tofu scramble healthier than scrambled eggs? ›

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.

Is it OK to eat tofu multiple times a week? ›

He noted that his own family eats tofu around three times per week. He added that as long as people avoid preparing tofu with a lot of sugar, salt, or saturated fat, tofu can be “a very healthy food, almost universally.”

How long does tofu scramble last in the fridge? ›

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.

Is tofu protein better than egg protein? ›

Well, unfortunately when considering protein, eggs are the clear winner. Tofu has less essential amino acids, less BCAAs, and 68% the BV of eggs. You have to eat nearly double the amount of tofu in order to get the same protein effect as you do from eggs.

How much tofu equals 2 eggs? ›

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!

What has more protein than eggs? ›

Foods With More Protein Than an Egg
  • Chickpeas. 1/10. With about 6 grams of protein apiece, eggs are an excellent source of this vital nutrient. ...
  • Cottage Cheese. 2/10. ...
  • Almond Butter. 3/10. ...
  • Cheddar Cheese. 4/10. ...
  • Lentils. 5/10. ...
  • Pumpkin Seeds. 6/10. ...
  • Shrimp. 7/10. ...
  • Quinoa. 8/10.
Apr 24, 2022

Is tofu a good substitute for eggs? ›

Tofu is great for egg substitutions in recipes that call for a lot of eggs, such as quiches or custards. To replace one egg in a recipe, purée 1/4 cup of soft tofu. It's important to keep in mind that although tofu doesn't fluff up like eggs, it does create a texture that's perfect for “eggy” dishes.

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