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.
FOR THE FULL LIST OF INGREDIENTS, SCROLL TO SEE THE RECIPE CARD AT THE END. BUT BEFORE YOU SCROLL CHECK THE IMPORTANT INFORMATION THAT IS INCLUDED IN THE BLURB.
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 the 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 of 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 calories, 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 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.
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 flake’s 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 Recipe
- Extra-Firm Tofu
- Coconut Oil
- Nutritional Yeast Flakes
- Ground Turmeric
- Garlic Powder
- Onion Powder
- Non-Dairy Milk
- Spring Onion
- Sea Salt
You can also add optional veggies, such as:
How To Make Tofu Scramble?
Crumble the tofu into small, uneven pieces with your hands. Set aside.In a small bowl, mix together the nutritional yeast, turmeric, garlic powder, onion powder, and a pinch of sea salt.Heat the coconut oil in a non-stick pan over medium heat.Add the crumbled tofu to the pan and stir well, ensuring the tofu is evenly coated with the oil.Gradually sprinkle the spice and nutritional yeast mixture over the tofu, stirring continuously to ensure even coverage.Pour the non-dairy milk over the tofu. This will help distribute the spices and nutritional yeast evenly, creating a nice creamy texture.Continue to cook the tofu, stirring frequently for about 10 minutes, until it is heated through and the spices are well incorporated. If the tofu seems dry, add a splash of more non-dairy milk.Sprinkle the chopped spring onion over the tofu scramble. Stir well and adjust the seasoning with more sea salt if needed.Serve your tofu scramble warm with your favorite sides, such as avocado slices, roasted tomatoes, or a slice of whole-grain toast. Enjoy!This tofu scramble is a healthy, plant-based alternative to scrambled eggs that is rich in protein and flavor. Plus, it’s quick and easy to make!
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
- You can use regular sea salt but black salt leaves your tofu tasting like eggs.
- For an oil-free version, omit the oil, and cook the onion and garlic with water.
- Add your favorite fresh or dried herbs for extra flavor.
How To Serve Scrambled Tofu?
- Serve with skillet potatoes.
- Delicious when served with a tortilla as a breakfast burrito with avocados.
- Serve as a sandwich.
- 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
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- Energy: 160 kcal / 669 kJ
- Fat: 12 g
- Protein: 43 g
- Carbs: 6 g
- Preparation: 5 min
- Cooking: 10 min
- Ready in: 20 min
- For: 4 servings
- Crumble the tofu into small, uneven pieces with your hands. Set aside.
- In a small bowl, mix together the nutritional yeast, turmeric, garlic powder, onion powder, and sea salt.
- Heat the coconut oil in a non-stick pan over medium heat.
- Add the crumbled tofu to the pan and stir well, ensuring the tofu is evenly coated with the oil.
- Gradually sprinkle the spice and nutritional yeast mixture over the tofu, stirring continuously to ensure even coverage.
- Pour the non-dairy milk over the tofu. This will help distribute the spices and nutritional yeast evenly, creating a nice creamy texture.
- Continue to cook the tofu, stirring frequently for about 10 minutes, until it is heated through and the spices are well incorporated. If the tofu seems dry, add a splash more non-dairy milk.
- Sprinkle the chopped spring onion over the tofu scramble. Stir well and adjust the seasoning with more sea salt if needed.