Carbs: 9.2 g
Fat: 4.6 g
Protein: 10 g
Total time to make: 30 mins
Servings: 2 people
There’s nothing quite like enjoying a healthy and nutritious vegan breakfast to get your day off to a good start. Especially when it’s super easy to make.
From perfectly sliced avocado on toasted bread to brightly colored tropical fruit on a bed of natural yogurt and granola, there are so many incredible vegan recipes that can tingle the tastebuds, including this tofu scramble recipe.
With minimal prep, minimal ingredients, and a quick cooking time, this recipe is literally the definition of minimal effort, maximum satisfaction.
So, once you’re armed with your seasonings, tofu, extra garnishings, and your frying pan, you’ll never look back. Here’s how to make tofu scramble like you’ve never tasted it before…
What is Tofu?
Tofu originated in China and it’s primarily made up of condensed soy milk that is then pressed into solid white blocks. Think the cheese-making process, but vegan!
Taste-wise, without seasoning, it has a slightly sweet and nutty taste. However, tofu isn’t generally eaten without preparing it first. It basically acts as a sponge for whatever herbs, spices, and seasonings you add to it. Essentially, it’s a very versatile vegan alternative.
Is Scrambled Tofu Healthy?
Yes. Did you know that tofu is a vegan choice that contains all nine of the essential amino acids? It’s a good source of calcium and is rich in iron, magnesium, B vitamins, and phosphorus.
How Much Protein is in this Meal?
Tofu is also a great source of protein. About one serving of scrambled tofu has around 13 grams of protein.
In terms of MACROS, a generic portion of vegan scrambled eggs is as follows (which mirrors the recipe below):
Carbs: 9.2 g
Fat: 4.6 g
Protein: 10 g
And now the tofu scramble recipe. How do you make this tasty, quick breakfast?
Making Tofu Scramble
Here’s how to make easy tofu scramble, including the ingredients, prep time, and cook time. Happy scrambling!
Prep time: 5 minutes.
Cook time: 10 minutes.
What You’ll Need
- One block of extra firm tofu
- Garlic powder
- Onion powder
- Coconut oil or olive oil
- Bell pepper
- Baby spinach
- Almond butter
- Almond milk
- Ground black pepper
- Black salt
- Ground turmeric
Chop the onions, pepper, and tomato into small cubes.
Heat your pan to a medium heat with a small amount of almond butter, olive oil, or coconut oil. Add the salad and cook for around 3 minutes until they’re soft.
Next, crumble the extra firm tofu and add it to the pan with the sautéed veggies.
In a bowl, stir together the garlic powder, onion powder, black pepper, black salt, ground turmeric, and any other spices you think will complement the tofu scramble recipe. Add one tablespoon of water to the spices and mix, then pour it into the vegan tofu scramble and stir. Make sure everything is well mixed.
Cook the ingredients for a further 5 minutes until the tofu is golden brown, and to allow the flavors to fuse together. Then (if you fancy), drizzle some fresh lemon over the tofu scrambled eggs.
Toast some bread, spread some butter, and serve the plant based scrambled eggs on a plate. Garnish with some extra black salt and ground black pepper if you wish, or drizzle some hot sauce over it if you’re after a kick.
All that’s left to do now is enjoy!
Disclaimer: Obviously, you can choose your own veggies and spices to accommodate your own tastebuds, but this version is a tried and tested vegan healthy breakfast!
Tofu Cooking Tips
Want to make your tofu scramble recipes pop? Here are some valuable tips when it comes to cooking tofu, especially a scramble recipe.
Press the Tofu
Pressed tofu might be an extra step, but it’s 100% worth it. Naturally, tofu is super watery, and if it’s water-logged, it won’t absorb flavors as well. If this is meant to be an easy tofu recipe that you can smash out in the morning, why not press the tofu the night before and keep it in the fridge overnight?
Don’t Overcrowd the Pan!
Some space, please!
If you want your tofu to be lightly browned, make sure you use a large non-stick pan on medium-high heat. You’ll be able to spread the tofu and cook it on a single layer. This will reduce steaming, too.
You can also achieve the golden brown color by refraining from constantly stirring the tofu. Let it cook for 1 to 2 minutes without touching, as this will allow it to develop into the desired brown color. Then, stir occasionally, making sure you do it lightly for the rest of the cooking time.
Enjoy Your Vegan Version of Regular Scrambled Eggs
If you’re after a simple vegan breakfast that tastes absolutely delicious, you’ve found it already. This vegan tofu scramble recipe is not only low in saturated fat, but it’s also just as tasty as real scrambled eggs. What more could you ask for?
So, choose the kind of tofu you want, whether it’s a regular block or silken tofu, and get cooking! And if you don’t manage to eat it all in one go, (which we highly doubt you will because it’s so tasty) you can even reheat leftovers for the next morning.