Easy & Delicious Tofu Scramble Recipe – Vegan & Protein
Tofu scramble is a versatile, protein-packed, and delicious plant-based alternative to traditional scrambled eggs. It’s quick and easy to prepare, making it a perfect breakfast or brunch option for those looking to incorporate more plant-based meals into their diet.
Rich in protein, fiber, and essential vitamins, this dish is highly customizable. You can add vegetables, spices, or even vegan cheese to enhance the flavors. It pairs well with toast, avocado, or breakfast potatoes, making it a satisfying and nutrient-dense meal.
In this guide, we’ll walk you through an easy and delicious tofu scramble recipe, including nutritional information, preparation steps, and cooking tips. Whether you’re a long-time vegan or just looking for a healthy breakfast idea, this tofu scramble will become a favorite in your kitchen.
Recipe Details
- Prep Time: 10 minutes
- Active Time: 10 minutes
- Resting Time: 5 minutes
- Total Time: 25 minutes
- Cuisine: Vegan, Plant-Based
- Course: Breakfast, Brunch
- Servings: 2-3
- Calories per Serving: Approximately 180
Ingredients
- 1 block (14 oz) firm or extra-firm tofu
- 1 tablespoon olive oil or vegan butter
- 1/4 cup unsweetened plant-based milk (almond, soy, or oat milk)
- 1/2 teaspoon turmeric powder (for color and health benefits)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon black salt (Kala Namak) for eggy flavor (optional but recommended)
- 1/4 teaspoon black pepper
- 1/2 teaspoon paprika (optional, for a smoky touch)
- 1 teaspoon nutritional yeast (optional, for a cheesy taste)
- 1/2 cup diced bell peppers (red, green, or yellow)
- 1/2 cup chopped spinach or kale
- 1/4 cup diced onion
- 1/4 cup cherry tomatoes, halved
- 1/2 teaspoon soy sauce or tamari (optional, for added umami flavor)
- Fresh herbs (parsley or chives) for garnish
Equipment
- Large skillet or non-stick pan
- Fork or potato masher (for crumbling tofu)
- Spatula
- Measuring spoons and cups
- Knife and chopping board
Instructions
1. Prepare the Tofu
- Drain the tofu and press it using a clean kitchen towel or paper towels to remove excess moisture.
- Crumble the tofu with your hands or use a fork to create a scrambled texture.
2. Sauté the Vegetables
- Heat olive oil in a large skillet over medium heat.
- Add diced onion and bell peppers, cooking for 2-3 minutes until they start to soften.
- Stir in cherry tomatoes and spinach, cooking for another 2 minutes until the greens are wilted.
3. Cook the Tofu
- Add the crumbled tofu to the skillet and mix well with the vegetables.
- Pour in plant-based milk and stir to combine.
- Sprinkle turmeric, garlic powder, onion powder, black salt, black pepper, paprika, and nutritional yeast over the tofu.
- Stir well to evenly coat the tofu with the spices.
- Cook for about 5-7 minutes, stirring occasionally to prevent sticking.
4. Adjust Seasoning
- Add soy sauce or tamari for an extra umami flavor if desired.
- Taste and adjust seasoning, adding more salt or spices as needed.
5. Let it Rest
- Turn off the heat and allow the tofu scramble to rest for 5 minutes to absorb the flavors.
6. Serve & Garnish
- Garnish with fresh herbs like parsley or chives.
- Serve warm with toast, avocado, breakfast potatoes, or a side of fresh fruit.
Nutrition Information (Per Serving)
- Calories: ~180
- Protein: ~15g
- Carbohydrates: ~10g
- Fiber: ~3g
- Fats: ~8g
- Calcium: ~20% of daily value
- Iron: ~15% of daily value
Tips & Variations
- Add More Protein: Toss in some cooked chickpeas or vegan sausage.
- Spicy Kick: Add red pepper flakes or a dash of hot sauce.
- Cheesy Flavor: Use more nutritional yeast or vegan cheese.
- Different Veggies: Try mushrooms, zucchini, or sun-dried tomatoes.
- Meal Prep Friendly: Store in an airtight container for up to 3 days in the refrigerator. Reheat in a pan or microwave before serving.
Conclusion
This easy tofu scramble recipe is a fantastic way to start your day with a protein-rich, plant-based breakfast. It’s simple to make, highly customizable, and packed with nutrients. Whether you serve it with toast, in a breakfast burrito, or on its own, this dish is a delicious and healthy alternative to traditional scrambled eggs.
Try this tofu scramble recipe today and enjoy a wholesome, satisfying meal that keeps you energized all morning!
I am Ashley Doyle, Senior Specialist in Food & Policy at The Humane Society of the United States and editor at airfryermama.com. I am passionate about transforming our global food system by promoting delicious, climate-friendly, plant-based foods. After transitioning from law to food and public policy, I now work with major food service companies to develop plant-based initiatives and animal welfare policies. My goal is to drive institutional change to combat climate change and improve our food system.