This eggy Tofu Scramble is an easy, high-protein, delicious vegan breakfast. Make it with any kind of tofu – silken, firm, or extra firm. Ready in just 15 minutes.
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Why you’ll love this tofu scramble recipe
- Customizable tofu options: Choose from silken, firm, or extra firm tofu to achieve your desired texture, whether it’s smooth (silken) or chunky (extra firm) like scrambled eggs.
- Convenience: With the option to use my ready-to-go tofu scramble spice mix, you’ll save time and effort. There is no need to dig out lots of spices from your pantry; with that barrier removed, you’re more likely to make this healthy protein vegan brekky regularly.
- High in Protein: Each serving of this tofu scramble provides a satisfying 20g of protein, thanks to the combination of tofu and soy milk. It’ll help keep you feeling full all day long.
- Low Calorie: Despite its rich and flavorful taste, this tofu scramble is light on calories, with just 257 kcal per serving.
- Versatile: You can enjoy tofu scramble with various sides and toppings like toast, avocado, fresh herbs, or hot sauce. It’s great as part of a big breakfast, fried rice, or my favorite, Breakfast Burritos, which taste like a Sausage McMuffin!
- Easy to Prepare: Ready in just 10 minutes, this tofu scramble is a quick and fuss-free option for busy mornings or leisurely brunches.
- Freezer Friendly: If you like to meal prep, freezing portions of tofu scramble is a great way to save even more time and get a high protein brekky during the work week.
- Flavor – it really tastes EGGY: even the biggest tofu-haters will be impressed by this magical transformation of tofu into a scrambled egg replacement. The seasonings mask the soy flavor very well – savory, colorful, and delicious.
Ingredients
There’s a detailed recipe card at the bottom of this post with exact quantities, but here’s a shopping list for your convenience:
Tofu Scramble
- Your preferred tofu (silken, firm, or extra firm)
- Soy milk (or any plant-based milk of your choice)
- Vegetable oil
- Dijon Mustard
Spice Mix
- Nutritional yeast
- Smoked paprika
- Garlic powder
- Onion powder or granules
- Turmeric
- Kala namak (black salt)
- Cracked pepper
Instructions
Making tofu scramble is so simple! Gather your spices (or reach for your pre-prepared tofu scramble spice mix), add the spices and wet ingredients to the crumbled tofu, and then pan-fry! There are detailed instructions in the recipe card at the bottom of this post, but here’s a high-level step-by-step overview with images:
Crumble tofu into a large bowl. Combine with spices, mustard, and soy milk.
Pan-fry tofu until golden.
Serve on toast with hot sauce or toppings of your choice.
Hint: If you are using extra firm tofu, you may need to add extra soy milk while cooking to reach a creamy consistency. Extra firm tofu has a lower water content than silken or firm tofu, so it will have a slightly lumpier finished consistency (personally, I love this!), but it’s just something to keep in mind when selecting your tofu.
Serving Suggestions
The great thing about tofu scramble is that there are SO many ways to enjoy it, just as you would eggs, and it’s not just limited to breakfast! Here are some of my favorite ways to eat tofu scramble:
- Breakfast Burritos: Wrap the tofu scramble in a tortilla along with avocado, salsa, black beans, and some greens to create a hearty and portable breakfast burrito. Or, for an even more convenient burrito – try out my Freezer Breakfast Burritos – they taste like a Sausage McMuffin!
- Breakfast Hash: Add diced potatoes, bell peppers, onions, and your choice of plant-based sausage or tempeh to the tofu scramble for a hearty and filling meal.
- Curried “Egg” Salad Sandwich: I love adding curry powder and a dollop of plant-based margarine or mayo to tofu scramble to make a curried egg mixture. It’s delicious in a sandwich with crisp fresh lettuce, tomato, red onion, and cucumber.
- Breakfast Tacos: Fill small corn tortillas with the tofu scramble, and top them with diced tomatoes, cilantro, sliced jalapeños, and a squeeze of lime juice.
- “Egg” Fried Rice: Add a batch of tofu scramble and cooked fried rice, onion, garlic, diced carrot, peas, and some tofu bacon bits to make a delicious, easy dinner.
Storage
Tofu scramble will keep well in the fridge for 3-4 days. You can also freeze it in an airtight container for meal prep. It will keep for up to 3 months.
FAQs
Absolutely, tofu scramble is a nutritious and healthy breakfast. Tofu is made from soy and is a good source of plant-based protein, essential amino acids, iron, calcium, plus other beneficial micronutrients. It is lower in saturated fat and cholesterol than eggs, making it a heart-healthy choice.
Both tofu scramble and scrambled eggs are nutritious, protein-rich meals. A benefit of tofu scramble over eggs, though, is that tofu is cholesterol-free, whereas eggs are not, and for this reason, the American Heart Association recommends limiting eggs to 2 per day. Eggs also contain a higher saturated fat content.
For a tofu scramble that closely mimics the texture of scrambled eggs, firm or extra-firm tofu is the best choice. These varieties have a crumbly and substantial texture that resembles scrambled eggs more closely. However, silken tofu can also be delicious if you prefer a smoother and creamier consistency.
How to make Tofu Scramble with any kind of tofu
Ingredients
Tofu Scramble
- 350 g tofu of choice silken, firm or extra firm
- 1/4 cup unsweetened plant based milk I use soy
- 1 tbsp Dijon mustard
- 1 tbsp vegetable oil
Spice Mix – Option 1
- 4 tbsp tofu scramble spice mix *recipe link in notes
Spice Mix – Option 2
- 2 tbsp nutritional yeast
- 1/2 tsp smoked paprika
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp turmeric
- 1/4 tsp kala namak (black salt)
- 1/4 tsp cracked pepper
Instructions
- Add tofu to a large mixing bowl. If using firm or extra firm tofu, crumble it with your hands.
- Add spice mix and soy milk to the tofu and stir to combine. If using silken tofu, it should break apart as you do this.
- Heat a non-stick skillet or frying pan over medium heat and add the vegetable oil.
- Once the oil is hot, add the tofu mixture to the pan.
- Start with 1/4 cup of soy milk and pour it over the tofu. Adjust the amount of milk based on your preference for consistency. If you want a creamier and softer scramble, use 1/3 cup of soy milk. You can add more milk gradually during cooking if needed, and if you find you have added too much, simply simmer to reduce.
- Continue stirring until the scramble turns golden, usually about 5 minutes.
- Serve on toast with sides of your choice.
Notes
- You can use any kind of unflavoured tofu with this recipe. Note that tofu comes in various textures, such as silken, firm, and extra firm, each with different water ratios. Silken tofu has a smooth and delicate texture, firm tofu has a slightly chewy and substantial texture, while extra firm tofu has a crumbly and substantial texture. I like extra firm best, but this is delicious with all 3 options.
- If you make tofu scramble regularly, I highly recommend preparing a batch of my tofu scramble spice mix as it saves so much time getting spices out of thee cupboard. However, I have also provided quantities of spices in the recipe in case you would prefer to make this as a once off 🙂
Liz Douglas says
Simple recipe, big on flavor!
Janet k. says
So yummy, thank you Liz
Janet k. says
Liz this was so tasty! thank you
Umair says
Been trying your recipes all week and I’m hooked! This one tops the list.
Hong Nguyen says
Really enjoyed this one will be making it for my family again