A Basic, Tasty Tofu Scramble
This vegan tofu scramble is incredibly easy and delicious.
The texture and flavor really resemble eggs and the tofu provides a hefty dose of plant-based protein to fuel your morning.
Basic Tofu Scramble
Prep time
Cook time
Total time
An easy, delicious veggie-filled tofu scramble for vegans and carnivores alike.
Author: Whitney English
Recipe type: Vegan
Cuisine: Breakfast
Serves: 1
Ingredients
- 3 oz. Extra Firm Tofu, diced
- ½ C. Mushrooms, diced
- ¼ C. Eggplant diced
- ¼ C. Yellow Bell Pepper, diced
- ¼ C. Onion, diced
- ½ T. Nutritional Yeast
- 1 tsp. Extra Virgin Olive Oil
- ½ tsp. Cumin
- ¼ tsp. Turmeric
- Salt & Pepper to taste
- Salsa & Avocado (optional)
Instructions
- Heat olive oil, eggplant, onion and pepper in a skillet on medium-high for about 3 minutes, stirring occasionally.
- Add in tofu, mushrooms and spices and continue to cook, stirring and mashing tofu, for about 2-3 minutes.
- Sprinkle with salt and pepper and serve with a side of avocado and salsa.
Nutrition Information
Serving size: 1 Calories: 170 Fat: 9.5 Carbohydrates: 5 Fiber: 3.5 Protein: 11.5
I acknowledge that I said this recipe is “basic,” and nutritional yeast
isn’t exactly something the average cook has in their cupboard, so feel free to leave it out. Or, head over to Whole Foods where you can get some for super cheap in the bulk bins. You won’t regret it.
Not only is it fun to sprinkle on a variety of dishes for a complex, nutty taste, it’s also a complete protein, packing 9 grams per serving and 4 grams of fiber.
Fyi: this recipe only uses 1/4 of a serving.
On a completely unrelated note, I’m speaking at the IDEA World Fitness BlogFest today! Wish me luck and follow me on Instagram @whitneyerd for updates from the convention.
Linda @ Fit Fed and Happy says:
Is there a difference in taste between cumin and turumic? I can never tell!
Whitney English says:
Oh yesss! Cumin adds a pungent earthy aroma and is great in a lot of latin dishes and turmeric is more of a peppery, bitter flavor.
Holly @ EatGreatBEGreat says:
This sounds amazing! I love eating tofu, but oddly enough, I’ve never actually cooked with it before. I need to change that asap!
Whitney English says:
Yes! I haven’t cooked with it too many times either because it always intimidated me, but it turns out it’s pretty easy!
Charlotte @ Commitness to Fitness says:
This looks amazing!! I absolutely love tofu to the point that i crave it on pretty much a weekly basis. (i eat meat and all that, i just love it) Since i’ve started Primal eating this week, im not sure if tofu is on the “ok list,” but its one exception im going to have to make. Also love the addition of mushrooms to this scramble!
Whitney English says:
Thanks Charlotte and way to go being a rule breaker ;)
Deborah @ Confessions of a Mother Runner says:
Salsa and avocado a must! Haven’t tried it with cumin yet
Arman @ thebigmansworld says:
It’s been so long since I’ve eaten tofu…I miss it so much but it makes my stomach hurt like crazy. I always found the softer one to really resemble eggs!
jwoolman says:
I’ve made egg-free egg salad just substituting mashed up tofu for the egg. Let it sit in the fridge for at least an hour to absorb flavors.
Blended tofu makes an easy base for truly instant pudding (any recipe or boxed stuff will do). Just blend the ingredients and it’s pudding!
Likewise blended tofu plus lemon juice can sub for sour cream in any dip recipe. I did this once just using regular dip/soup mixes (I may have just mashed the tofu since I wasn’t home), thinking there would be plenty left over for me. But my carnivore relatives polished it off entirely.
There are recipes around for grilling/frying/whatever thin strips of tofu with stuff that qualifies as a vegan bacon fix, but I haven’t tried them. I’ve had grilled tofu strips made by other people, though, and they can be really good.
A friend inexplicably used to pile on a thick slice of raw tofu in a peanut butter sandwich, but I can’t imagine eating that myself.. I prefer peanut butter and pickles.. He had it every day for lunch, so it must have been tasty. To him, at least. I’m sure tofu strips grilled/fried/baked with suitable savory stuff would be good in a sandwich, though.
Whitney English says:
Ohhhh, egg-free salad? Got a recipe to share?
jwoolman says:
Speaking of nutritional yeast- I splurged during a sale of Parma!, which is a vegan mix that can be used like Parmesan cheese. Except I found I like it much better than the dairy version. The original formula was just nutritional yest, ground walnuts, and salt. The newer version adds ground sunflower seeds and hempseeds. I imagine there are loads of recipes for such concoctions on the web, but an experimental cook could easily figure out good ratios to use with whatever nuts and seeds that are handy. The commercial Parma! comes in a shaker tube like Parmesan. Each tablespoon has 2 grams of protein (probably rather complete amino acid profile in the newer blend). I use it as extra protein with pasta, in mashed potatoes or rice, on vegetables, whatever. Really tasty stuff.
Whitney English says:
Um, yum!!! I’m going to have to pick up some Parma stat!