Tofu Scramble Recipe

A deliciously vegan alternative to scrambled eggs, but let it work magic as a protein booster for other dishes, too!

Get to know a new kitchen staple that checks a lot of boxes: Quick, versatile, and protein-packed. It’s a delicious plant-based change-up for your meals, and one especially appreciated if prone to falling into a breakfast rut like I am. Endless mornings of the same-old, same-old bowl of cereal? No, thanks! Starting the day with an impressive serving of protein that tastes good is great, but one that’s also inexpensive and free of animal products is amazing!

But easy breakfasts are actually only half the reason to love this tofu recipe. Its golden yellow color and creamy, curd-like texture tell you why vegans have been turning to tofu as a substitute for scrambled eggs for years. And while I encourage you to have it for breakfast, it’s also way more adaptable than that. Try it in tacos, burritos, grain bowls, salads, and more. Plus, it keeps better than conventional cooked eggs, which tend to become dry and rubbery when reheated, so it’s great for anyone interested in meal prepping.

What’s so special about this version? I think it’s the spicing. Turmeric is the usual go-to to give the scramble its sunny, egg-like color. We also added smoked paprika for depth and garlic powder for easy savory flavor; the two together, plus a hit of olive oil, help give the dish the richness of egg yolks while staying totally vegan. We also added nutritional yeast, a nutty, cheesy ingredient that gives the tofu a nice punch of savory umami flavor that makes the dish delectable. It’s a win-win recipe that’s bound to delight tofu lovers but also woo tofu skeptics.

Is This Tofu Scramble Recipe Healthy?

This recipe for tofu scramble is an excellent addition to your diet. Tofu is a good source of protein, calcium, and iron and also contains many other beneficial nutrients such as manganese and vitamin B5. It’s naturally low in saturated fat and cholesterol, and since this recipe cooks it in olive oil, a heart-healthy fat, it keeps its nutritional halo even after it’s scrambled. Plus, we add nutritional yeast to the mix, an ingredient that brings more protein and also additional B vitamins. The result is a nutritious main course that’s low in sodium and calories and contains significantly less cholesterol than scrambled eggs. It’s vegan, gluten-free, and dairy-free. You can eat the scramble either on its own or add it to other dishes to up their protein and heartiness—your choice!

A Brief History Of Tofu In The United States

This centuries-old Asian ingredient has only recently reached mainstream status in the U.S. Although Founding Father Benjamin Franklin seems to have heard about this storied food, he referred to it as a Chinese “cheese,” it wasn’t until Asian immigrants arrived in the 1860s and beyond that the tofu gained a foothold stateside. The first official tofu company opened in 1878 in San Francisco, followed by others across the country that catered to a mostly Asian-American clientele. That all changed in the 1970s and 80s with wider recognition of tofu as a versatile and easy-to-prepare protein. Interest in plant-based foods has since ballooned right alongside tofu’s availability. Walk into even a moderate-sized supermarket today, and you’re bound to find a wide selection not only of different brands and varieties, but also of foods like tofu-based hot dogs, baloney, and even cream cheese. Tofu has definitely arrived!

All About Pressing Tofu: Necessary Or Not?

Unless you’re very new to cooking tofu, you’ve probably seen recipes that instruct you to press the tofu before cutting and cooking it. Pressing removes excess moisture to give it a denser texture, allows it to absorb flavors around it better, and can help it to crisp in dishes that benefit from exterior crunch.

Although pressing is often necessary to the success of a tofu recipe, there are circumstances where it’s not critical. This recipe is one such case: Although removing water can give the tofu a deeper flavor and smoother texture, sautéing it without pressing will remove enough moisture so your scramble’s not watery. So if you’re short on time, don’t worry about it. If you have half an hour to spare, here’s what to do:

• Remove the tofu from its packaging and place it on a plate or small rimmed baking sheet or tray. You can wrap it in several layers of paper towel or a clean kitchen towel if you like, but it’s not necessary.
• Place a plate or small tray on top of the tofu. Weigh the top down with something that weighs a couple of pounds. A few cans of food, a heavy pot, and a clean brick are popular items to reach for.
• Allow the weight to press out the liquid for 20 to 30 minutes. Pour off the liquid, unwrap the tofu, and prepare as directed.

Serving Suggestions

Whipped this up for breakfast? Then serving it alongside a bagel, toast, English muffin, or Breakfast Potatoes would be delicious. You could also use the scramble instead of egg whites in this Southwestern Breakfast Burrito With Acorn Squash. You can include it in a recipe for Vegetable Fried Rice either in addition to the eggs or as a substitute for them. Or how about scattering it as a beef alternative over a big plate of Healthy Nachos? Total yum!

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