Super easy tofu scramble, the BEST vegan alternative to scrambled eggs. Only a few simple ingredients, one pan and only 15 minutes to make! High in protein, packed with veggies and all the best things to start your day off right!
When I went fully vegan, which only lasted about a year and a half, It was hard for me to find a good alternative to my cheesy eggs and toast breakfast that was my absolute fave (pre-vegan me). Tofu scramble became my go to option but I had trouble finding a great recipe! I tinkered around with it for a while until I landed on this Easy Tofu Scramble that is packed with flavor, cheesy goodness (thank you nutritional yeast) and absolutely no eggs!
What is Tofu Scramble?
Tofu scramble is a vegan alternative to scrambled eggs and is made with extra firm tofu crumbled to look like scrambled eggs and sautéed with some olive oil and spices. It can be eaten just as you would eat regular scrambled eggs, on toast with some avocado or just as is. I also love this vegan tofu egg salad recipe that uses a similar idea of subbing the eggs with tofu.
Is tofu good for you?
There is some debate on whether or not tofu is good for you. Tofu is semi-processed but is still a great source of plant-based protein with 11 grams per serving, iron and calcium, not to mention low in fat and calories.
What is tofu?
Tofu originated in china and is made be compressing soy milk into solid blocks. The process is very similar to how cheese is made. Tofu is a great protein alternative for vegans and vegetarians.
What does tofu Taste like?
Tofu is pretty bland and does not have a lot of flavor so it is very important to add some flavor by marinating it, sautéing it with spices or grilling it. Some people also love to fry tofu since it gets super crispy and delicious but that method is not very healthy so I try to steer clear of frying it.
The making of this Easy Tofu Scramble
Only a few simple ingredients because nobody has time to buy, prep and cook more than a few ingredients for breakfast in the morning. At least I don’t.
First, you need to make sure to use extra firm tofu and press the liquid out of it. This is pretty easy to do and only takes about 20 minutes. No need to buy a fancy tofu press. You can just use things you have lying around the kitchen to do this.
How to press tofu
- Drain and rinse the tofu
- Wrap it in a clean kitchen towel
- Lay it onto a plate
- Place another plate with something heavy on top like a cast iron pan or can to help press out the liquid.
Then just place the tofu into a medium size mixing bowl and crumble it up using a potato masher. A hack that I just LOVE!
Sauté up the veggies! I used mushrooms, onions and peppers because that combo is kind of my jam. I bought the pre-cut veggies at the grocery store so this was like zero work for me. Yay for shortcuts!
Then came the spices, oh the spices. Tofu needs lots of help with flavor so the spices are key in this recipe.
Here I used an incredible combo of garlic powder, onion powder (garlic powder’s bestie), turmeric and chili powder. You could also use cumin as well. I wasn’t feeling the cumin on this particular day so I left it out.
Finally you add the tofu to the pan with the veggies and the spices and let it get nice and crispy. I pushed the veggies to the side, added a little more oil to the pan and let the tofu cook for a few minutes before combining it with the veggies. I added the turmeric to give the tofu a nice yellowish hue to make it look more like eggs. So GOOD!!!!!
A squeeze of lime at the end and you are ready to enjoy this incredibly healthy and delicious egg-free breakfast. I love that this recipe is low-fat, cholesterol free, full of plant-based protein and just so TASTY!
Looking for other easy vegan recipes? Here are a few I am loving right now.
- 2 tablespoons olive oil or avocado oil
- 1 cup sliced bell peppers
- 1/2 cup sliced red onion
- 1 cup sliced baby Bella mushrooms
- Salt and pepper
- 1 block extra firm tofu, drained, rinsed and pressed
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon cumin (optional)
- 1 teaspoon chili powder
- 1 teaspoon turmeric
- 1/4 cup vegetable stock or water
- 1/4 cup sliced green onion, green parts only
- A good squeeze of lime juice (the juice of 1 or two limes depending on the size of your limes)
- Heat up a cast iron pan or skillet to medium high heat and add 1 tablespoon of olive oil.
- Once the oil is hot, add in the onions, peppers and mushrooms and toss to coat them in the oil.
- Cook the veggies for 3-4 minutes until the mushrooms start to brown, season with salt and pepper and cook for 1 more minute.
- While the veggies are cooking, place the pressed tofu into a medium mixing bowl and crumble it up using your hands or a potato masher.
- Push the veggies to the side of the pan, add in the remaining 1 tablespoon of olive oil and add in the crumbled tofu, season the tofu with salt and pepper, toss it in the oil and let it cook for 2-3 minutes until is starts to get a little crispy.
- Add in the spices and toss everything together. If you prefer for the tofu to be extra yellow then add in a little more turmeric.
- Pour in the 1/4 cup vegetable stock to help moisten the tofu and mesh all of that great flavor together. Let that all cook for 2 more minutes, tossing lightly.
- Sprinkle everything with the lime juice and scallions.
- Plate and serve with whole grain toast, avocado and salsa. So GOOD!
- You can press the tofu days in advance and wrap it in plastic wrap and keep in the fridge until you are ready to use it. I kept my pressed tofu in the fridge for 3 days and it was still perfect. See steps in post on how to easily press your tofu.
- This is a great make-ahead recipe to have in the fridge all week long! Just store it in an airtight container and keep it in the fridge for up to 4 days.
Nutrition Information:Yield: 3 Serving Size: 1
Amount Per Serving: Calories: 359 Total Fat: 17g Saturated Fat: 3g Trans Fat: 0g Unsaturated Fat: 14g Cholesterol: 0mg Sodium: 222mg Carbohydrates: 27g Fiber: 8g Sugar: 12g Protein: 18g