Meet my latest breakfast obsession: soft tofu pieces warmed with spinach, tomatoes, and plenty of tasty spices. aka tofu scramble. aka the tastiest thing to hit the blog archives yet. aka make this ASAP.
Seriously though, this stuff is pretty tasty – I think it might be even tastier than scrambled eggs. And no salmonella risks here, which is a win-win!
What is tofu scramble?
Tofu scramble is a plant-based, vegan alternative to scrambled eggs made with tofu! As opposed to scrambled eggs, where a liquid egg mixture is ‘scrambled’ in a hot frying pan until it solidifies, tofu scramble is made by breaking up a block of tofu into small pieces that resemble scrambled egg.
Is tofu healthier than eggs?
Yes! Tofu is lower in both cholesterol and saturated fat than eggs. It is also higher in protein: 100 grams of tofu contains 8 grams of protein, whereas 1 egg contains 6 grams. Tofu is a staple for most who enjoy a plant-based diet!
What ingredients do I need to make scrambled tofu?
To make this recipe you will need:
- Red onion (you can use white/green onion if you wish)
- Nutritional Yeast
- Salt and Pepper
Optional additions: spinach, fresh tomatoes, bell peppers, mushrooms, kale. (I used tomatoes and spinach in this recipe.)
Which type of tofu is best for tofu scramble?
I like to use firm tofu to make tofu scramble, as it has the most stability and is closest in texture to cooked scrambled egg. You can use silken tofu if you wish, but the result will be much runnier, similar to partially cooked scrambled egg. Pressing the tofu is not necessary, as scrambled egg is naturally a little wet in consistency, and using unpressed tofu is the best way to emulate that.
Feel free to experiment using both types of tofu and see which you enjoy more!
How to make tofu scramble step-by-step:
- Sauté the red onion in a frying pan with a little oil, until it appears translucent (photo 1).
- Add the tofu to the pan (photo 2) and use a wooden spoon or spatula to break up the tofu into smaller chunks (photo 3).
- Continue to break up the tofu until you are happy with the size of the chunks (photo 4).
- Add the seasonings (photo 5). You will
- Turmeric, to give our tofu scramble a yellow colour
- Nutritional Yeast, which provides a cheesy, slightly eggy flavour
- Salt and pepper, to taste.
- Stir in the seasonings (photo 6) and continue to stir until the tofu is heated through. You can enjoy the tofu scramble as it is at this point, but I like to add a few extras.
- Add in the julienned spinach (photo 7) and diced tomatoes (photo 8).
- Stir until the tomatoes are heated through and the spinach has begun to wilt (photo 9). Season again to taste, then enjoy!
How long does tofu scramble keep?
Prepared tofu scramble is best enjoyed fresh, though leftovers can be stored in the fridge for 1-2 days and reheated in the microwave/ on the stovetop before consuming. If you have any leftover tofu scramble, you can use it in these breakfast burritos!
What to eat with tofu scramble:
You can eat tofu scramble just as you would scrambled eggs! Here are just a few ways to enjoy this protein-packed breakfast:
- Serve atop a few slices of toasted local sourdough
- Use to make some breakfast burritos
- Enjoy as part of a healthy full English vegan breakfast! (recipe from My Vegan Minimalist)
More breakfast recipes for you to try:
How to make Tofu Scramble step-by-step
- 1 teaspoon Sunflower Oil
- 1/4 Red Onion
- 100 grams Tofu
- 1/4 teaspoon Turmeric Powder
- 1 teaspoon Nutritional Yeast
- Salt + Pepper to taste
- 1/2 Large Tomato
- 1/2 cup Spinach
- Finely dice the red onion. Julienne the spinach, and chop the tomato into chunks. Roughly chop the tofu block into large pieces.
- Heat the sunflower oil in a frying pan over low-medium heat. Add the red onion and saute until translucent.
- Add the tofu to the frying pan, and use a spatula or wooden spoon to break the tofu into smaller chunks.
- Add the turmeric and nutritional yeast, and salt and pepper to taste. Stir until the tofu is heated through.
- Add the spinach and tomatoes, if using. Cook until the spinach is slightly wilted.
- Serve hot with toasted sourdough. Enjoy!
- Leftover tofu scramble can be stored in the fridge for 1-2 days and reheated on the stovetop or in the microwave.
- You can sub spinach and tomatoes for any other vegetables you have on hand e.g bell peppers, mushrooms, kale.