I decided to share another recipe for an easy tofu scramble 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 that I love: Scrambled Tofu Breakfast Recipe – Mexican Style , Mexican Quinoa Breakfast Bowl, and Vegan Ackee (Gluten-Free).

FOR THE FULL LIST OF  INGREDIENTS, SCROLL TO SEE THE RECIPE CARD AT THE END. BUT BEFORE YOU SCROLL CHECK IMPORTANT INFORMATION THAT IS INCLUDED IN THE BLURB.

Originally posted on September 24, 2017, photo update January 28, 2020, and recipe update April 25, 2021.

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

What Is Tofu Made Of?

Tofu is made from soybeans, like other products such as tempeh. But unlike tempeh, it is made from soy milk, not the whole soybean. In an oversimplified explanation, basically an agent is added to coagulate soy milk into a semi solid consistency, which is then pressed for varying lengths of time depending on the textural end result desired.

Tofu Nutrition Facts

Tofu is the superstar vegan food that everyone loves or loves to hate. It has earned itself a reputation, and rightfully so, because it is truly an amazing food. It lends itself to a variety of dishes, serving as a base for sauce, an egg substitute, a sandwich filling, a salad addition, and the list goes on. 

If you are wondering why vegans love to shove tofu in everything they can, here’s why: It’s a complete protein! When all of your skeptical family and friends ask you where you’ll get your protein from, you can now give them a one word answer. Of course, as we know, there are FAR more sources, but tofu is such a good one.

Tofu isn’t a one trick wonder, and is also a great source for many minerals. Some choices are calcium, copper, iron, selenium, and zinc. All this, with a modest amount of fat, in one versatile package.

The unassuming superstar ingredient does all this while being low in calorie, making it quite nutrient dense. All of these reasons, and more, are why you can always find a few blocks of tofu hidden away in my fridge.

Because of its protein content, nutrition, and overall versatility, tofu is in particular a breakfast favorite of mine, as you can see by all my tofu breakfast recipes.

Is Tofu Keto?

One serving of tofu has two grams of carbs, one of which is fiber. As aforementioned, it also has a very high protein content. This makes tofu a good base for a meal that will help you to stay full and keep full. With its nutritional content, tofu is a perfect food candidate for those on a keto diet.

What Are Nutritional Yeast Flakes?

When one mentions yeast, you will usually think of the tan granules used to make bread and other wheat based bread products. However, nutritional yeast flakes are something completely different.

Although all three common yeasts are made from the same species, unlike brewer’s and baker’s, nutritional yeast is not left alive. It doesn’t have the same function as those, and is manufactured specifically to be for food.

Nutritional yeast adds an umami, savory or cheesy flavor, making it one of my favorite seasonings to add an extra “something” to my dishes.

But just like many of my ingredients, it is secretly a powerhouse. Nutritional yeast flakes contain all nine essential amino acids that you must intake, making it what is known as a complete protein. This can be rare, especially for vegans, making it an easy way to make sure you have no deficiencies.

Moreover, it contains vitamin B12, and other B vitamins in fact. Vitamin B12 is most commonly found in eggs, dairy, or meat, meaning that many vegans have a B12 deficiency if they aren’t careful.

Being deficient in vitamin B12 makes you feel sluggish and mentally foggy, which can be quoted as the reasoning for why some people’s vegan journeys fail. Adding nutritional yeast to your diet is extremely easy, as it can be added to most savory dishes quite easily, possibly eliminating the need for expensive supplements.

Yeast flakes savory flavor adds the perfect flavor to this tofu scramble to make it a closer resemblance to eggs, and is also an important ingredient that makes sure my tofu isn’t bland. I find that I add less salt to my food when it has nutritional yeast flakes, and of course most of us can do with a little less dietary sodium.

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

Tofu Scramble Recipe

  • Extra-Firm Tofu
  • Nutritional Yeast Flakes
  • Black Salt (Kala Namak)
  • Ground Turmeric
  • Garlic Powder
  • Avocado Oil
  • Onion
  • Garlic
  • Non-Dairy Milk
  • Spring Onion
  • Sea Salt

You can also add optional veggies, such as:

  • Spinach
  • Bell pepper
  • Mushroom
  • Tomato
  • Kale
  • Black Beans 
  • Artichoke Hearts
  • Olives

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, for about 2 minutes.
  • Add the seasoned tofu and non-dairy milk and cook while stirring until golden, for 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 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

Cook 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, for about 2 minutes.
  4. Add the seasoned tofu and non-dairy milk and cook while stirring until golden, for about 3 minutes.
  5. Garnish with green onion slices. Delicious served with baked potatoes, tortilla, or 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.