Simple Scrambled Tofu
Have you tried scrambled tofu yet? It’s a plant-based alternative to scrambled eggs made with tofu! And boy is it tasty.
As opposed to scrambled eggs, where a liquid egg mixture is stirred n a hot frying pan until it solidifies, scrambled tofu is made by breaking up a block of tofu into small pieces.
Why you’ll love this recipe
I just know you’ll love this recipe! It’s:
- Naturally vegan and gluten-free
- Super quick and easy to prepare
- Packed with fibre and plant-based protein!
How to make scrambled tofu
Saute onion in a frying pan until translucent, then add the tofu and break up into small chunks (photo 1). Continue to break up the tofu until you are happy with the size of the chunks.
Stir in the turmeric, nutritional yeast, salt and pepper (photo 2). Serve immediately or, if you wish, add some diced tomatoes and chopped spinach (photo 3).
notes on this recipe
- Whilst nutritional yeast adds a cheesy flavour to and gives the tofu a characteristic ‘eggy’ taste, you can omit it if you don’t have any.
- The spinach and tomatoes are optional; I love adding them for some extra fibre but you can omit or add other vegetables such as mushrooms, peppers and/or kale.
- I like to use firm tofu as it has the most stability and is closest in texture to cooked egg. You can use silken if you wish, but the result will be much runnier.
Eggs and tofu are both valuable protein sources to incorporate into your diet. Tofu is lower in both cholesterol and saturated fat than eggs, whereas eggs contain more protein than tofu per serving.
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.
More breakfast recipes for you to try:
Simple Scrambled Tofu
- 1 teaspoon Sunflower Oil
- ¼ Red Onion
- 3.5 oz/ 100 grams Tofu
- ¼ teaspoon Turmeric Powder
- 1 teaspoon Nutritional Yeast
- Salt + Pepper to taste
- ½ Large Tomato optional
- ½ cup Spinach optional
- 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.
NUTRITIONServes: 1 Calories: 156kcal | Fat: 9.3g | Saturated Fat: 1.4g | Cholesterol: 0mg | Sodium: 613mg | Carbohydrates: 10.2g | Fiber: 3.9g | Sugar: 4.2g | Protein: 11.3g