If you’re looking for a protein-packed vegan breakfast to replace your morning eggs, you’re going to love this tofu scramble. This dish has 19 grams of protein per serving.
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If you’re new to veganism or looking to eat more plant-based meals, you may have a very common question: What can I eat for breakfast as a vegan?
I get it. A lot of vegan breakfasts center around oats or smoothie bowls. If you prefer savory breakfasts like me, those just don’t cut it all the time. Thankfully, there are a ton of savory vegan breakfast options to try.
When I’m looking to indulge in some comfort food, my go-to is vegan sausage gravy and biscuits. For a healthier option, I love a good potato hashor toast with tofu scrambled eggs.
Tofu scramble is an easy, high-protein vegan breakfast idea. 1 serving (half of this recipe) has a whopping 19g of protein. It’s a great way to fuel your body and start your day, especially if you add in veggies like tomatoes, spinach, mushrooms, zucchini…whatever you love.
Ingredients
This is a flavor-packed recipe thanks to a few important dried spices.Reminder:You can find the printable, detailed recipe in the recipe card below.
Extra-Firm Tofu. There’s no need to press your tofu for this recipe, which makes it extra quick and easy. Extra-firm tofu gives you the best texture and a ton of protein.
Turmeric. This is more for color than flavor, so if you don’t have it on hand, you can omit the turmeric.
Onion and garlic powder. These add a deeply savory flavor to the scramble without any chopping.
Parika. For a bit of a kick.
Nutritional yeast. The secret to cheesy vegan tofu scramble without any dairy!
Salt. For a real eggy flavor, there’s nothing better than Kala Namak black salt. It’s actually more pink in color and smells of sulfur, but it totally hits the nail on the head in the flavor department. You can use regular salt instead.
How to Make Tofu Scramble
Drain the tofu, then break it apart using your hands or a couple of forks, until it resembles egg scramble. (There is no need to press the tofu for this recipe. In this case, we want to keep the liquid!)
Mix together the tofu, nutritionalyeast, garlic, onion, salt, turmeric, paprika, and pepper. Let sit for 5 minutes to let the flavors sink in.
On medium-low heat, sauté tofu until hot, about 8-10 minutes. I use a nonstick pan to cook my scramble, so I don’t find oil is necessary, but you can cook in 1-2 teaspoons of oil.
Storage
Tofu scramble is also a great make-ahead vegan breakfast recipe. Store leftovers in an airtight container in the fridge for up to 4 days. Reheat leftovers in the microwave or in a skillet to crisp the tofu up again.
For an all-protein breakfast, enjoy your scramble as-is. Or add a side of toast to round out the meal.
Substitutions & Variations
Other flavors. You can substitute the dried seasonings with any of your favorite spices or seasoning blends.
Spicy scrambled tofu. For more heat, add crushed red pepper flakes or your favorite hot sauce.
Veggie Add-Ins
Add any diced veggies to amp up the nutrition and flavor in your breakfast. My favorite add-ins include:
Tomatoes
Spinach
Kale
Mushrooms
Bell Peppers
Onions
Zucchini
For vegetables that take longer to cook, like mushrooms and onions, you will want to sauté these in oil before adding in your tofu. On the other hand, soft vegetables like spinach or tomatoes can be tossed in toward the end of the cooking process.
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Tofu Scramble
Karissa Besaw
Vegan tofu scramble made with extra firm tofu and seasonings like nutritional yeast, Kala Namak salt, and paprika. You can add your favorite veggies for some added nutritional benefit and tastiness.
Drain the tofu, then break it apart using your hands or a couple of forks, until it resembles egg scramble.
Mix together the tofu, nutritionalyeast, garlic, onion, Kala Namak, turmeric, paprika, and pepper. Let sit for 5 minutes to let the flavors sink in.
On medium-low heat, sauté tofu until hot, about 8-10 minutes. I use a nonstick pan to cook my scramble, so I don't find oil is necessary, but you can cook in 2 teaspoons of oil.
Notes
If you like a wetter “egg” scramble, sauté with 2 tablespoons of water.
Don’t like nutritional yeast? Go ahead and leave it out.
You can use regular table salt in place of kala namak.
If you compare them per serving (1 egg to a 3.5-ounce serving of tofu), the tofu has a similar amount of calories and slightly more protein. Here's how they stack up: Calories: egg = 78 | tofu = 70. Protein: egg = 6g | tofu = 8g.
Its mild flavor, variety of textures, and capacity to mimic eggs and breakfast meats makes tofu particularly suitable for vegetarian and vegan takes on classic breakfast recipes. Plus, tofu is a filling source of protein that's rich in many nutrients and healthy plant compounds.
Even when you are cooking for one, it's worth taking a few minutes to make a hot, protein-rich breakfast. By stretching an egg with a little tofu, you reduce the cholesterol and saturated fat.
Is 2 eggs a day enough protein? Two eggs give you 12 grams of hunger-satisfying protein. Although 2 eggs does not complete your daily protein needs, it's a great start. Eating two eggs in the morning ensures you are on the right track to hit your protein consumption goal by the end of the day.
Eating tofu and other soy foods every day is generally considered safe. That said, you may want to moderate your intake if you have: Breast tumors: Because of tofu's weak hormonal effects, some doctors suggest that people with estrogen-sensitive breast tumors limit their soy intake.
Incorporating tofu into your daily meals and snacks can bring several health benefits. Those benefits include brain health promotion, ease of menopause symptoms, and heart disease prevention. However, eating tofu has some risks, as it might lead to digestive issues or interact with certain medications like MAOIs.
Tofu is a cholesterol-free, low-calorie, high-protein food that's also rich in bone-boosting calcium and manganese. Tofu may help you to lose weight by keeping you fuller for longer on fewer calories than meat. It may reduce the risk of heart disease, especially when swapped for saturated fat-heavy animal proteins.
While tofu is considered healthy and safe to eat regularly, Angelone stops short of saying that it should be consumed every day. This is because the vast majority of soy products in the U.S. are genetically modified, which may negatively impact long-term health.
How to store tofu scramble. Unlike scrambled eggs, once the tofu is scrambled it will sit happily in the fridge for 2-3 days in an airtight container. It might dry out a little so add a splash of plant based liquid such as soy milk or coconut milk when reheating it.
If you're looking for something specific, though, each protein has its own pros. Chicken is significantly higher in protein than tofu, clocking in at more than double the amount.
One half-cup of silken tofu has 8 grams of protein and more calcium and vitamin B12 than the same size serving of 2% cottage cheese. Silken tofu also has no carbohydrates and nearly 75% less sodium than cottage cheese, making it a light yet filling alternative with a more subtle taste.
What to not serve with tofu? According to studies, a high volume consumption of tofu and spinach together can increase your risk of kidney stones. Tofu and spinach contain calcium and oxalic acid respectively and the combined can form kidney stones.
I love to serve it up with some rice and broccoli to make a sort of buddha bowl, but you can also serve it in a stir fry or with my vegan fried rice. Tofu does not contain sesame as it is just made with soy beans, but this recipe contains sesame oil for a delicious sesame flavor.
Compared to scrambled eggs, scrambled tofu is lower in calories, saturated fat, and cholesterol, and higher in fiber. While eggs are a respectable source of protein, scrambled tofu is a better option for those looking to reduce their cholesterol intake or follow a vegan or vegetarian diet.
Well, unfortunately when considering protein, eggs are the clear winner. Tofu has less essential amino acids, less BCAAs, and 68% the BV of eggs. You have to eat nearly double the amount of tofu in order to get the same protein effect as you do from eggs.
Tofu is great for egg substitutions in recipes that call for a lot of eggs, such as quiches or custards. To replace one egg in a recipe, purée 1/4 cup of soft tofu. It's important to keep in mind that although tofu doesn't fluff up like eggs, it does create a texture that's perfect for “eggy” dishes.
Cottage Cheese is low in calories but very high in protein. Cottage cheese is packed with essential nutrients and is very easy to prepare at home. 100 grams of paneer or cottage cheese will provide you about 23 grams of protein, which is more than an egg.
"Tofu has a high amount of protein in it, which makes it a really good alternative for animal [based] protein," says Jamie Mok, a registered dietitian nutritionist and national spokesperson for the Academy of Nutrition and Dietetics.
Introduction: My name is Tyson Zemlak, I am a excited, light, sparkling, super, open, fair, magnificent person who loves writing and wants to share my knowledge and understanding with you.
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