Tofu scramble is a versatile, protein-packed vegan breakfast option that mimics the texture and taste of scrambled eggs while being completely plant-based. It’s a great way to start your day with a hearty, nutrient-dense meal, and it can be customized with your favorite vegetables and spices. Whether you enjoy it as is, in a wrap, or on toast, this tofu scramble will quickly become a breakfast staple.
Ingredients (Serves 2-3)
Base Ingredients:
1 block (14 oz) firm tofu (pressed to remove excess water)
1 tablespoon olive oil or coconut oil
1 tablespoon nutritional yeast (for a cheesy flavor)
1 teaspoon turmeric (for color and flavor)
1 teaspoon ground cumin
1/2 teaspoon smoked paprika (optional)
Salt and pepper to taste
1 tablespoon soy sauce or tamari (optional, for extra umami flavor)
Vegetables (Optional but Recommended):
1/2 small onion, finely chopped
1 small bell pepper, diced
1/2 cup spinach or kale, roughly chopped
1/2 cup cherry tomatoes, halved
1 small zucchini, diced (optional)
1/4 cup mushrooms, sliced (optional)
For Serving (Optional):
Fresh herbs like parsley, cilantro, or chives, chopped
Sliced avocado
Hot sauce, salsa, or vegan cheese (optional)
Step-by-Step Instructions
1.Press the Tofu:
Press the tofu to remove excess moisture. Place the tofu block on a clean kitchen towel or paper towels, then place a heavy object (such as a cast-iron skillet) on top for about 10-15 minutes. Alternatively, you can use a tofu press.
After pressing, crumble the tofu into small pieces using your hands or a fork. It should resemble scrambled egg consistency.
2.Sauté the Vegetables:
Heat the olive oil in a large skillet over medium heat.
Add the chopped onion and sauté for 3-4 minutes, or until it becomes translucent.
Add the bell pepper, zucchini (if using), and mushrooms (if using) to the skillet. Cook for 5-6 minutes until the vegetables are softened and slightly caramelized.
3.Add the Tofu:
Add the crumbled tofu to the skillet with the sautéed vegetables.
Stir well to combine, and cook for 5-6 minutes, allowing the tofu to take on the flavors of the vegetables and spices.
4.Season the Scramble:
Sprinkle the turmeric, cumin, smoked paprika (if using), nutritional yeast, salt, and pepper over the tofu and vegetable mixture.
Add the soy sauce or tamari if you want an extra depth of umami flavor.
Stir everything together, ensuring the tofu is evenly coated with the seasonings. Continue to cook for 3-4 more minutes, allowing the tofu to absorb the flavors and become golden.
5.Add the Greens and Tomatoes:
Once the tofu has cooked through, stir in the chopped spinach or kale and cherry tomatoes. Cook for another 2-3 minutes until the greens are wilted and the tomatoes have softened.
6.Serve and Garnish:
Once the tofu scramble is fully cooked, taste and adjust the seasoning with more salt, pepper, or soy sauce as desired.
Serve your tofu scramble with fresh herbs like parsley, cilantro, or chives for an extra burst of flavor.
For a heartier meal, serve it with sliced avocado, hot sauce, or salsa on the side.
Serving Suggestions
On Toast: Serve the tofu scramble on top of toasted whole-grain bread, sourdough, or gluten-free toast for a satisfying breakfast.
In a Wrap: Wrap the tofu scramble in a tortilla with some avocado, salsa, and fresh greens for a delicious breakfast burrito.
With Roasted Potatoes: Pair your tofu scramble with roasted potatoes or sweet potatoes for a filling and hearty meal.
In a Bowl: Create a tofu scramble breakfast bowl by serving it over cooked quinoa, brown rice, or even a bed of mixed greens.
Customization Options
Spicy Tofu Scramble: Add chili flakes, hot sauce, or diced jalapeños for a spicy kick.
Add Vegan Cheese: Stir in your favorite vegan cheese, such as shredded cheddar or mozzarella, for a creamy, cheesy flavor.
Herb and Veggie Variations: Experiment with fresh herbs like thyme, basil, or rosemary. You can also add mushrooms, broccoli, or other veggies depending on what’s in season or what you have in your fridge.
Cheese Sauce: Make a simple vegan cheese sauce and drizzle it over the scramble for extra indulgence.
Tips for Perfect Tofu Scramble
Use Firm Tofu: Firm tofu holds its shape better and gives the scramble a more authentic scrambled egg texture. If using silken tofu, the texture will be much softer and may not hold up as well.
Adjust the Seasonings: The beauty of a tofu scramble is that you can tailor it to your taste. Add more spices, soy sauce, or nutritional yeast until it’s exactly how you like it.
Don’t Overcook: Tofu can become rubbery if overcooked, so make sure to cook the scramble just long enough to heat through and soak in the flavors.
Use a Nonstick Pan: A nonstick skillet will make the scramble easier to cook without sticking, especially if you’re using less oil.
Storage and Reheating
Storage:
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating:
Reheat in a skillet over low heat with a splash of water or vegetable broth to keep it from drying out. Alternatively, you can microwave it for 1-2 minutes.
Nutritional Benefits of Tofu Scramble
Protein-Rich: Tofu is an excellent source of plant-based protein, offering about 20 grams per serving. This makes tofu scramble a great option for anyone looking to boost their protein intake, especially for vegetarians and vegans.
Low in Fat: Tofu is low in saturated fat, making it a heart-healthy choice.
Packed with Nutrients: The vegetables add essential vitamins, minerals, and fiber, while the turmeric provides anti-inflammatory benefits.
Dairy-Free & Vegan: This scramble is naturally dairy-free, vegan, and gluten-free, making it suitable for a wide range of dietary preferences and restrictions.
Nutritional Information (Per Serving):
Calories: ~200-250 (depending on the amount of oil and toppings used)
Protein: 20-22 grams
Carbohydrates: 10-12 grams
Fat: 15-18 grams (depending on the amount of oil used)
Fiber: 4-5 grams
Conclusion
This Tofu Scramble is a quick, delicious, and nutritious alternative to scrambled eggs. Packed with protein, fiber, and flavor, it’s a fantastic way to start your day or enjoy a satisfying lunch. Whether served with toast, avocado, or in a wrap, this tofu scramble will become a staple in your plant-based cooking routine. Enjoy it as is or customize it to suit your preferences – either way, it’s sure to be a hit!