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.

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.

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

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 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.

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.

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.

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.

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.

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.

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 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.

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.

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!

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.