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Whip up this easy tofu scramble for a high-protein vegan breakfast that’s full of flavor. Perfectly seasoned and ready in minutes—great with toast, veggies, or in a breakfast burrito!
Cuisine: Global/Vegan
Prep Time: 5 mins
Cook Time: 10 mins
Total Time: 15 mins
Course: Breakfast
Servings: 2
Calories: ~180 kcal per serving
Materials Required:
Frying pan, spatula, bowl
Ingredients
200 g firm tofu, crumbled
¼ tsp turmeric powder
1 tbsp nutritional yeast
1 cup chopped spinach
½ cup diced bell peppers
Salt & pepper, to taste
1 tsp oil
Method
Heat oil in a pan and sauté diced bell peppers and spinach for about 2 minutes.
Add crumbled tofu along with turmeric, nutritional yeast, salt, and pepper.
Cook for an additional 8 minutes, stirring gently.
Description:
A Tofu Scramble is a plant-based alternative to scrambled eggs, made using crumbled tofu that mimics the texture and appearance of scrambled eggs.
Tofu is sautéed with spices and vegetables to create a flavorful, nutrient-dense breakfast or meal option. This dish is highly customizable, allowing you to add ingredients like spinach, bell peppers, onions, and nutritional yeast to enhance both flavor and nutrition. Tofu scramble is a great choice for vegans, vegetarians, or anyone looking to reduce their cholesterol intake while still enjoying a savory, satisfying breakfast.
Benefits of Tofu Scramble
Rich in Protein – Tofu is an excellent source of plant-based protein, providing all the essential amino acids needed for muscle repair and growth.
Low in Calories – Tofu is low in calories, making tofu scramble a great option for those looking to maintain or lose weight while still enjoying a filling meal.
Cholesterol-Free – Unlike traditional scrambled eggs, tofu contains no cholesterol, making it heart-healthy and a good option for those looking to lower cholesterol levels.
Packed with Nutrients – Tofu is rich in iron, calcium, and magnesium, which support bone health, heart function, and muscle function.
Gluten-Free – Tofu is naturally gluten-free, making it an excellent option for those with gluten sensitivities or celiac disease.
Versatile and Customizable – Tofu scramble can be made in many different ways, with a wide variety of vegetables, herbs, and spices, allowing you to customize the dish to your liking.
Supports Digestive Health – Tofu contains fiber that supports healthy digestion and helps regulate bowel movements.
FAQs About Tofu Scramble
Q: Is tofu scramble suitable for vegans?
A: Yes! Tofu scramble is 100% vegan, as it uses tofu (a plant-based ingredient) instead of eggs.
Q: How do you make tofu scramble taste like eggs?
A: Tofu has a neutral flavor, so the key to making tofu scramble taste like eggs is in the seasoning. Adding turmeric for color, nutritional yeast for a cheesy flavor, and spices like garlic powder, onion powder, and black salt (kala namak) for a more “egg-like” taste will help mimic the flavor of scrambled eggs.
Q: Can I add vegetables to tofu scramble?
A: Absolutely! Vegetables such as spinach, mushrooms, onions, bell peppers, zucchini, or tomatoes are great additions to tofu scramble. You can sauté them first and then add the crumbled tofu for extra flavor and nutrients.
Q: Can I freeze tofu scramble?
A: Tofu scramble is best enjoyed fresh, as freezing may alter its texture. However, if you need to store it, keep it in the fridge for up to 3 days and reheat it when needed.
Q: Can I make tofu scramble without nutritional yeast?
A: Yes! While nutritional yeast adds a cheesy flavor to the tofu scramble, you can omit it if you prefer. You can experiment with other seasonings like smoked paprika or cumin to create a different flavor profile.
Q: What kind of tofu should I use for a tofu scramble?
A: Firm or extra-firm tofu works best for a tofu scramble, as it holds its shape when crumbled and sautéed. Soft or silken tofu may be too watery and won’t provide the right texture.
Foods That Pair Well with Tofu Scramble
Whole Wheat Toast – Tofu scramble pairs wonderfully with toasted whole wheat bread, avocado toast, or even gluten-free toast for a hearty breakfast.
Sautéed Greens – Sautéed spinach, kale, or chard can be served alongside for extra fiber and vitamins.
Potatoes – Roasted or pan-fried potatoes make a great, hearty side dish to complement the tofu scramble.
Avocado – Creamy avocado slices or guacamole add richness and healthy fats to the meal.
Fresh Salsa – A scoop of fresh salsa can add a zesty, flavorful touch to the scramble.
Beans – Black beans, pinto beans, or kidney beans are great sources of protein and fiber, making them an excellent side dish for your tofu scramble.
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