Easy Tofu Scramble Recipe was originally posted September 24, 2017, updated photos January 28, 2020

I decided to share another easy recipe for an easy tofu scramble recipe that is perfect for beginners. It is high in protein and the perfect breakfast for those who are looking for an alternative to eggs.

Here are more savory breakfast alternatives, Scrambled Tofu Breakfast Recipe – Mexican Style, Mexican Quinoa Breakfast Bowl, and Vegan Ackee (Gluten-Free).

Close up photo easy tofu scramble recipe on a white plate with 2 slices of toasts and tomato wedges on a grey background

This vegan egg recipe tastes exceptionally good, it is a great alternative for eggs. It is high in protein, cholesterol-free and so easy to prepare.

 

 

Watch The Video Above On How I Made Mine

Add your favorite veggies to the recipes

  1. Spinach
  2. Bell pepper
  3. Mushroom
  4. Tomato
  5. Kale
  6. Black Beans 
  7. Artichoke Hearts
  8. Olives

Dangers Of Soy

  1. Soy is one of the best foods that you can consume if you would just drown out all the negative reviews out there! These negative reviews originate from the meat and dairy industry.
  2. The real danger lies in drinking cows milk which contains a large amount of estrogen that has been linked to breast and prostate cancer.
  3. Soybean is a bean, people! it is a bean,  like kidney beans, white beans, black beans, and lima beans.  
  4. It contains soy proteins which have phytoestrogens (plant estrogen). These plant estrogens have been found to actually reduce your risk of breast cancer. Here is the research to prove it.
  5. Other studies have shown that women consuming a large amount of soy, in actuality have fewer instances of breast cancer.
  6. The breast cancer survivors who participated in a study on soy and breast cancer recurrence found they had a 25% lower recurrence rate while regularly eating soy. Read more. 
  7. Asian women, who eat more soy than women in the western hemisphere have a 24% lower risk than other women. Read more.

Is Tofu Or Eggs Healthier?

Tofu is healthier than eggs, 8 ounces tofu contains 17 grams of protein while 1 egg contains 6 grams. 

Tofu contains 5% of the daily recommended allowance and only 2%

There is 15% iron in 8 ounces of tofu and only 6% in the egg.

Tofu scramble step by step images include, ingredients and cooking in skillet

How To Make Tofu Scramble?

  • Place tofu in a large bowl, mash with a fork or potato masher. Stir in tofu scramble seasoning,  nutritional yeast, Kala Namak, turmeric, garlic powder, and salt. Set aside.
  • Heat oil or 1/4 cup of water in a large non-stick skillet over medium-high heat. Add onion and garlic and cook until onion is soft about 2 minutes.
  • Add the seasoned tofu and non-dairy milk and cook stirring until golden, about 3 minutes.

Do You Need To Press Tofu For Scramble?

Actually no, you won’t need to press the tofu before preparing your scramble. The liquid will evaporate but the liquid helps to keep your scramble moist. 

Tips For Making The Best Tofu Scramble

  1. You can use regular sea salt but  Kala Namak black salt leaves your tofu tasting like eggs.
  2. For an oil-free version omit the oil and cook the onion and garlic with water. 
  3. Add your favorite fresh or dried herbs for extra flavor.

How To Serve Scrambled Tofu?

  1. Serve with skillet potatoes.
  2. Delicious served with a tortilla as a breakfast burrito with avocados.
  3. Serve as a sandwich.
  4. Serve with Vegan Sausage.

How To Store Tofu Scramble?

Cool your prepared scramble and store it in a container with a lid in the refrigerator for 3-5 days. You can also place in a freezer container and store it in the freezer for about 3-5 months. 

Other Delicious Vegan Breakfast Recipes To Try

Vegan tofu scramble on a white plate with tomato and toast

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Categories

Nutrition

(Per 100g)
  • Energy: 160 kcal / 669 kJ
  • Fat: 12 g
  • Protein: 43 g
  • Carbs: 6 g

Cooking Time

  • Preparation: 5 min
  • Cooking: 10 min
  • Ready in: 20 min
  • For:
  • 4 servings

Ingredients

Instructions

  1. Place tofu in a large bowl, mash with a fork or potato masher. Stir in nutritional yeast, Kala Namak black salt, turmeric, garlic powder and salt. Set aside.
  2. Heat oil or 1/4 cup of water in a large non-stick skillet over medium-high heat.
  3. Add onion and garlic and cook until onion is soft about 2 minutes.
  4. Add the seasoned tofu and non-dairy milk and cook stirring until golden, about 3 minutes.
  5. Garnish with green onion slices. Delicious served with baked potatoes, tortilla, bread.
Recipe author's Gravatar image

Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.