Tofu Scramble Recipe: A Vegan Swap Option For Egg Scramble

Shalini Thakur

Shalini Thakur
Apr 2021

2 min read
tofu scramble recipe

Cooking Time

10 minutes

Total Time

15 minutes

  • 1 cup grated tofu
  • Salt to taste
  • 1 - tomato chopped
  • ½ medium-sized onion
  • 1 - chopped green chili
  • 1 tsp- olive oil
  • Coriander for garnish
  • Looking for a delicious vegan breakfast alternative to scrambled eggs? Look no further than the tofu scramble recipe! This savory dish is packed with protein, easy to make, and endlessly customizable with your favorite veggies and spices. In this recipe, we’ll show you how to make a simple and flavorful tofu scramble in just a few easy steps. Whether you’re a vegan, vegetarian, or just looking to switch up your breakfast routine, this tofu scramble is sure to satisfy your taste buds and leave you feeling energized for the day ahead.

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    The Best Tofu Scramble Recipe

    Tofu scramble is a great vegan alternative to scrambled eggs. Here’s a simple recipe to make tofu scramble:

    • Firstly, drain the tofu and crumble it into a medium-sized bowl.
    • Further, heat the olive oil in a large skillet over medium-high heat.
    • Add the onions, green chili, bell pepper, and mushrooms, and sauté for about 5 minutes, until the vegetables are softened.
    • Further, add the crumbled tofu to the skillet and sprinkle the turmeric, salt, and black pepper on top.
    • Stir well to combine and cook for another 5-7 minutes until the tofu is heated through and slightly browned.
    • Taste and adjust the seasonings as needed.
    • Serve hot, garnished with chopped parsley or green onion if desired.
    • Finally, enjoy your delicious and nutritious tofu scramble!

    Health Benefits Of Tofu Scramble Recipe

    Here are some of the health benefits of tofu in detail with headings:

    1. High Protein Content:

    Basically, tofu is an excellent source of plant-based protein, containing all nine essential amino acids required by the human body. Moreover, just one 3.5-ounce serving of tofu provides around 10 grams of protein, making it a great lean protein source for vegans, vegetarians, and those looking to reduce their meat intake.

    2. Heart-Healthy:

    Tofu is also a low-fat and cholesterol-free food, making it an excellent choice for heart health. Additionally, some studies have shown that consuming tofu can help to lower blood pressure, reduce cholesterol, and decrease the risk of heart disease.

    3. May Help to Reduce Cancer Risk:

    There is some evidence to suggest that consuming tofu may help to reduce the risk of certain types of cancer, such as breast cancer and prostate cancer. This is thought to be due to the presence of phytoestrogens in tofu, which may have anti-cancer properties.

    4. Bone Health:

    Tofu is a good source of calcium, which is essential for strong bones and teeth. Additionally, the isoflavones found in tofu may also help to improve bone density and reduce the risk of osteoporosis.

    5. Digestive Health:

    Tofu is also a good source of dietary fiber, which can help to promote healthy digestion and reduce the risk of constipation. Additionally, the probiotics found in some types of tofu can help to support the growth of beneficial gut bacteria, improving overall its easily digestible food.

    6. Weight Loss:

    Due to its high protein and fiber content, tofu can help to promote feelings of fullness and satiety, making it a great addition to a weight loss diet. Additionally, tofu is a low-calorie food, containing just 70-100 calories per 3.5-ounce serving.

    Nutritional Value Tofu Scramble Recipe

    However, you know you’re winning in life if you start a day with a healthy breakfast tofu scramble recipe. Here is a list of nutrients you can provide your body with after having this recipe:

    Serving Size: 1/4 Of The Recipe
    Calories: 120
    Total Fat: 8g
    Saturated Fat: 1g
    Trans Fat: 0g
    Total Carbohydrates: 5g
    Dietary Fiber: 2g
    Total Sugars: 2g
    Protein: 9g

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    Frequently Asked Questions

    Q: Can I Make A Tofu Scramble Ahead Of Time?

    A: While it’s best to eat tofu scramble immediately after cooking for the best texture and flavor, you can store any leftovers in an airtight container in the refrigerator for up to 3-4 days.

    Q: Can I Add Other Vegetables To The Scramble Tofu Recipe?

    A: Absolutely! This recipe is very versatile and can be customized to include any of your favorite vegetables, such as mushrooms, spinach, kale, or zucchini. Just be sure to cook any vegetables before adding the tofu to the skillet.

    Q: Can I Freeze The Tofu Scramble?

    A: Tofu scramble can be frozen, but the texture may become a bit mushy when thawed. If you do want to freeze it, allow it to cool completely, then store it in an airtight container in the freezer for up to 1-2 months.

    Q: Is Tofu Scramble A Good Source Of Protein?

    A: Yes, tofu scramble is a great source of plant-based protein, containing around 10 grams of protein per 3.5-ounce serving. It’s a great option for vegans, vegetarians, or anyone looking to reduce their meat intake.

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    This blog post was written to help you make healthier and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.

    Eat Healthy, Live Healthy. Enjoy a long happy life.

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