Tofu Scramble: High-Protein, Low-Calorie Vegan Breakfast Recipe

If you’re looking for a nutritious, protein-packed, and low-calorie breakfast, tofu scramble is a fantastic option. This plant-based alternative to scrambled eggs is delicious, easy to make, and versatile enough to suit a variety of tastes. 

Whether you're following a vegan diet, looking to cut calories, or simply want to add more plant-based protein to your meals, tofu scramble is an excellent choice.

Why Tofu Scramble?

1. High Protein and Low Calorie

Tofu is an excellent source of plant-based protein. A half-cup of firm tofu contains about 10 grams of protein and only around 90 calories. When combined with vegetables and seasonings, it makes for a hearty and filling meal without the extra calories found in traditional eggs.

2. Easy to Prepare

This dish comes together in under 15 minutes, making it a perfect choice for busy mornings. Simply crumble tofu, sauté it with seasonings, and enjoy!

3. Versatile and Customizable

You can add different vegetables, spices, and even plant-based cheese to make your tofu scramble uniquely delicious. It pairs well with toast, avocado, or a side of sautéed greens.

Ingredients

To make a simple yet flavorful tofu scramble, you’ll need:

• 1 block (14 oz) firm or extra-firm tofu

• 1 tablespoon olive oil or vegetable broth (for oil-free cooking)

• ½ teaspoon turmeric (for color and health benefits)

• ½ teaspoon black salt (kala namak) for an eggy flavor (optional but recommended)

• ½ teaspoon garlic powder

• ½ teaspoon onion powder

• ½ teaspoon paprika

• 2 tablespoons nutritional yeast (for a cheesy, umami flavor)

• ¼ teaspoon black pepper

• ½ teaspoon salt (adjust to taste)

• ¼ cup unsweetened plant-based milk (such as almond, soy, or oat)

• ½ cup chopped vegetables (bell peppers, spinach, mushrooms, tomatoes, etc.)

Step-by-Step Instructions

Step 1: Prepare the Tofu

Drain and press the tofu to remove excess water. You can use a tofu press or simply wrap the block in a clean kitchen towel and place a heavy object on top for about 10 minutes. Once pressed, crumble the tofu into small, irregular pieces using your hands or a fork.

Step 2: Sauté the Vegetables

In a large skillet, heat olive oil (or broth for an oil-free option) over medium heat. Add your choice of chopped vegetables and sauté for about 3–5 minutes, until they become tender.

Step 3: Cook the Tofu

Add the crumbled tofu to the skillet. Stir to combine with the vegetables. Cook for about 2–3 minutes, allowing the tofu to absorb the flavors.

Step 4: Add Seasonings

Sprinkle turmeric, garlic powder, onion powder, paprika, salt, and black pepper over the tofu. Stir well to evenly distribute the spices. The turmeric will give the tofu a vibrant yellow color, mimicking scrambled eggs.

Step 5: Enhance Flavor with Nutritional Yeast and Milk

Add nutritional yeast for a cheesy flavor and pour in the plant-based milk to keep the scramble moist and creamy. Mix everything well and cook for another 2–3 minutes, stirring occasionally.

Step 6: Finish and Serve

Taste and adjust seasoning as needed. If you like a stronger egg flavor, add a little more black salt. Serve hot with toast, avocado slices, or as a filling in a breakfast burrito.

Nutritional Information (Per Serving)

• Calories: 180

• Protein: 15g

• Carbohydrates: 8g

• Fiber: 3g

• Fat: 9g

FAQs About Tofu Scramble

1. What kind of tofu is best for tofu scramble?

Firm or extra-firm tofu works best because it holds its shape and absorbs flavors well. Silken tofu is too soft and will create a different texture.

2. Can I make tofu scramble ahead of time?

Yes! Tofu scramble stores well in the fridge for up to 3 days. Reheat it in a skillet over medium heat or in the microwave before serving.

3. Is tofu scramble healthy?

Absolutely! It’s high in protein, low in calories, and packed with essential nutrients like iron, calcium, and B vitamins. Plus, it’s cholesterol-free, making it heart-healthy.

4. How do I make tofu scramble taste like eggs?

The secret ingredient is black salt (kala namak). This special salt has a natural sulfuric flavor that mimics the taste of eggs.

5. What can I serve with tofu scramble?

It pairs well with whole-grain toast, avocado, fresh fruit, or even wrapped in a whole wheat tortilla for a breakfast burrito.

6. Can I freeze tofu scramble?

While tofu scramble is best fresh, you can freeze it for up to a month. However, freezing may slightly alter the texture.

7. How can I add more protein to tofu scramble?

To boost protein content, add chickpeas, black beans, or a side of tempeh bacon.

Final Thoughts

Tofu scramble is a delicious, nutritious, and easy-to-make breakfast option that suits a variety of dietary needs. It’s high in protein, low in calories, and completely customizable with your favorite vegetables and seasonings. Whether you’re vegan, vegetarian, or just looking for a healthier alternative to eggs, this dish is sure to become a staple in your morning routine. Try it today and enjoy a flavorful, energizing start to your day!