Craving a high-protein, savory vegan breakfast? Say hello to this easy tofu scramble recipe that perfectly combines extra-firm tofu, sautéed vegetables, and the right amount of aromatic spices.
Are you.....
Looking for a high protein plant-based breakfast?? Let me suggest tofu scramble.
New to cooking with tofu and want a simple, hard-to-mess up recipe to try out? Meet tofu scramble!
Wanting a recipe that you can meal prep and is delicious when reheated? Please welcome tofu scramble!!
Already a tofu fanatic and know that tofu scramble is a breakfast for champions? Glad to have you here.
Tofu scramble was the first tofu-based recipe that I mastered all those years ago when I first went vegan. It's true that embarking on a journey towards a more plant-based lifestyle often involves discovering innovative and delicious ways to recreate classic comfort foods. In this case, the classic comfort breakfast of scrambled eggs. The good news is that a flavorful tofu scramble rivals any scrambled egg dish I have ever had.
This recipe is fantastic for weekends as well as meal prep as it reheats very well. Additionally, this has got to be one of the most flexible, adaptable dishes out there... aka there are a million ways to dress up or down your tofu scramble. It is very hard to mess this one up.
If you are looking for other plant-based breakfast recipes check out this Coconut Milk Breakfast Quinoa bowl or Chocolate Banana Baked Oatmeal with Berries.
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Ingredients
- Firm tofu - make sure to select a firm or extra-firm tofu for the optimal texture in your tofu scramble. Many tofu recipes recommend pressing tofu prior to seasoning or marinating, but there's no need to press your tofu block when preparing tofu scramble! Yay for one less step! Tofu is made from soybean curds, is naturally gluten-free, and a great source of protein! Learn more about this versatile food and ways to add more tofu to your diet.
- Onion - white, yellow, or red onion works.
- Spinach - I love the pop of color adding a green like spinach gives. But spinach adds more than just vibrant color to your dish; it's rich in many nutrients, including vitamin A, vitamin C, vitamin K, iron, folate, and potassium.
- Mushrooms - white button, baby Bella, or cremini mushrooms are what I use in tofu scramble, and these kinds of mushrooms are the kinds that are found in most grocery stores.
- Nutritional yeast - Nutritional yeast is a deactivated yeast, often a strain of Saccharomyces cerevisiae. It's commonly used in vegan and vegetarian cooking to add a cheesy or nutty flavor to dishes. It's a must in any tofu scramble I make!
- Turmeric - Turmeric is a bright yellow spice that comes from the root of the Curcuma longa plant, which is native to Southeast Asia. It has a warm, bitter taste and is frequently used in cooking, especially in Asian and Middle Eastern cuisines. Turmeric is a key ingredient in curry powder, giving it both its vibrant color and distinct flavor. Beyond its culinary uses, turmeric has been valued for its potential health benefits. It contains a compound called curcumin, which has antioxidant and anti-inflammatory properties. It's used in various forms, including fresh turmeric root, ground turmeric powder, and as a supplement.
- Cumin - Cumin is a spice that comes from the seeds of the Cuminum cyminum plant, a member of the parsley family. The seeds are typically dried and ground into a powder or used whole in cooking. Cumin is known for its warm, earthy, and slightly nutty flavor, making it a staple in various cuisines around the world, including Indian, Middle Eastern, Mexican, and North African cuisines.
- Black salt (optional) or regular salt. Black salt is a game changer for tofu scramble, but it is not necessary. I made tofu scramble for years without it. But now that I have tried it, I really like it and have worked it into my scrambles. Black salt, also known as kala namak, is a type of rock salt that has a distinctive sulfuric flavor. It is often used in small quantities to add a unique, eggy, or sulfurous taste to dishes like tofu scramble. It really helps replicate the flavor of eggs. Despite its name, it is not always black; it can range in color from pink to dark purple. The characteristic flavor comes from the presence of various minerals and impurities, including sulfurous compounds. So I recommend picking some up if you can.
- Garlic powder
- Black pepper
- Olive oil
- Optional toppings/ serve alongs: hot sauce, avocado, sliced tomato, plant-based cheese, kimchi, toast or roasted potatoes
See recipe card for quantities.
Instructions
Remove the tofu from its container and discard any excess liquid. Place the tofu in a large bowl and use your fingers to crumble it into small, bite-sized pieces. If preferred, you can use a fork or potato masher to assist with this step.
Mix in the nutritional yeast, turmeric, cumin, salt, and garlic powder until well combined
In a large skillet or wok over medium-high heat, add oil. Sauté onions until softened and translucent, about 3 minutes. Add mushrooms and cook for another 3-4 minutes until lightly browned. Then, toss in spinach and cook until wilted
Stir in the seasoned tofu, ensuring it is evenly distributed throughout the skillet. Cook for an additional 2-3 minutes, allowing the tofu to absorb the flavors of the other ingredients and heat through
Substitutions and Variations
- Vegetables - instead of spinach and mushrooms, you can use pretty much any vegetable you like! Examples: bell peppers, kale, cabbage, jalapeño, tomatoes, sun dried tomatoes.
- Spicy - Add some red pepper flakes and a pinch of cayenne pepper if you want a spicier scramble.
- Salt - Use regular salt if you don't have black salt
- Create a tofu breakfast sandwich: Transform your tofu scramble with spinach and mushrooms into a delicious breakfast sandwich by layering it between a whole grain English muffin or your favorite toasted bread, along with sliced avocado and tomato. Alternatively, roll it up in a tortilla for a satisfying breakfast burrito.
Equipment
You will need a large sauté pan or wok.
Storage
Store leftover tofu scramble in the fridge. Good for 3-4 days.
FAQ
Yes, tofu is a good source of protein and is rich in minerals including calcium, manganese, and iron. Soy is low in saturated fat and is cholesterol free. Tofu provides isoflavones which are plant-compounds that are associated with a variety of health benefits. Additionally, "soy protein has a modest, yet clinically relevant, cholesterol-lowering effect".
People with a soy allergy cannot eat tofu.
Related
Looking for other plant-based breakfast recipes like this? Try these:
Tofu Scramble with Spinach and Mushroom
Ingredients
- 14 ounces firm or extra-firm tofu
- 2 tablespoons nutritional yeast
- 1 teaspoon turmeric
- ½ teaspoon cumin
- ½ teaspoon Kala Namak (black salt), *Or ¼ teaspoon regular salt, see notes below
- ½ teaspoon garlic powder
- 2 tablespoons olive oil *or avocado oil
- ½ onion, chopped *White, yellow, or red onion will work
- 2.5 cups spinach
- 5 button mushrooms, sliced
- Black pepper to taste
Optional toppings / serve alongs:
- hot sauce, avocado, sliced tomato, plant-based cheese, kimchi, toast or roasted potatoes
Instructions
- Begin by removing the tofu from its container and draining or discarding any excess liquid. Place the tofu in a large bowl and use your fingers to crumble it into small, bite-sized pieces. If preferred, you can use a fork or potato masher to assist with this step.
- Once the tofu is crumbled, mix in the nutritional yeast, turmeric, cumin, salt, and garlic powder until well combined. These seasonings will infuse the tofu with flavor and color.
- Heat oil in a large skillet or wok over medium-high heat. Add the chopped onions and sauté for approximately 3 minutes until they begin to soften and turn translucent.
- Add the sliced mushrooms to the skillet and continue to sauté for another 3-4 minutes, allowing them to brown slightly and release their savory flavors.
- Next, add the spinach to the skillet and sauté until it starts to wilt, which should take just a few minutes.
- Finally, stir in the seasoned tofu, ensuring it is evenly distributed throughout the skillet. Cook for an additional 2-3 minutes, allowing the tofu to absorb the flavors of the other ingredients and heat through.
- Taste the mixture and season with black pepper to your liking. Adjust any other seasonings as needed to suit your preferences.
Thanks for coming! Let me know what you think: