Vegan Tofu Scramble Recipe

Vegan Tofu Scramble Recipe: A Flavorful and Nutritious Breakfast Option

ByJulia C. Harper

If you’re looking for a hearty, satisfying, and nutritious breakfast, look no further than the Vegan Tofu Scramble. Packed with plant-based protein, this scramble makes a fantastic alternative to traditional scrambled eggs and is fully customizable to your tastes. Whether you’re vegan or just looking to try something new, this tofu scramble is a great way to start your day with a delicious, guilt-free meal.

In this article, we’ll walk you through a step-by-step Vegan Tofu Scramble recipe, complete with tips, variations, and storage instructions. You’ll learn how to prepare this dish in just a few easy steps while also discovering how to make it your own by experimenting with different spices, veggies, and toppings. So, let’s jump right into it!

Vegan Tofu Scramble Recipe

Ingredients:

  • 1 block firm tofu (about 14 oz)
  • 1 tablespoon olive oil (or any cooking oil of your choice)
  • 1/2 small onion, diced
  • 1/2 bell pepper, diced
  • 1/2 cup mushrooms, sliced
  • 1/4 cup spinach (optional)
  • 1/2 teaspoon turmeric (for color)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon smoked paprika
  • Salt and pepper to taste
  • Fresh parsley (optional, for garnish)
  • 1 tablespoon nutritional yeast (optional, for a cheesy flavor)

Instructions:

  1. Drain and Press the Tofu: Start by draining the tofu and pressing it to remove any excess water. To press the tofu, wrap it in a clean kitchen towel and place a heavy object on top (like a cast iron skillet) for 10-15 minutes. This will help the tofu absorb the flavors better and achieve a firmer texture.
  2. Prepare the Vegetables: While the tofu is pressing, dice the onion, bell pepper, and slice the mushrooms. If you’re adding spinach, chop it roughly.
  3. Scramble the Tofu: Once the tofu is ready, crumble it into small pieces using your hands or a fork. This mimics the texture of scrambled eggs.
  4. Sauté the Veggies: In a large skillet, heat the olive oil over medium heat. Add the onion, bell pepper, and mushrooms, and sauté for 5-7 minutes until softened and fragrant.
  5. Add the Tofu and Spices: Add the crumbled tofu to the skillet, along with turmeric, garlic powder, onion powder, smoked paprika, salt, and pepper. Stir well to coat the tofu in the spices and cook for another 5-7 minutes, stirring occasionally, until it’s golden and slightly crispy.
  6. Add Greens and Nutritional Yeast: If you’re adding spinach, stir it into the scramble during the last 2 minutes of cooking. You can also sprinkle in the nutritional yeast for a cheesy, savory flavor.
  7. Serve and Garnish: Once the tofu scramble is cooked, taste and adjust seasoning if needed. Garnish with fresh parsley and serve hot!

Recipe Notes:

  • Tofu Texture: Firm tofu works best for scrambles because it holds its shape when cooked. Soft tofu tends to be too mushy for this recipe.
  • Flavor Variations: Feel free to add any veggies you like! Tomatoes, zucchini, kale, and avocado are excellent additions to customize the scramble to your liking.
  • Spices: You can experiment with different spices to match your flavor preferences. For example, cumin and coriander can give it a more savory depth, while chili flakes add a bit of heat.

Time and Serving

  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Servings: 2-3 servings

Storage Instructions

You can store leftover tofu scramble in an airtight container in the refrigerator for up to 3 days. To reheat, simply heat it in a skillet over low heat until warmed through. If you want to freeze it, freeze it in a sealed container for up to a month. Just be aware that the texture may change slightly after freezing and reheating, but the flavors will still be delicious!

Nutrition Breakdown (Per Serving)

  • Calories: 200-250
  • Protein: 18g
  • Carbs: 8g
  • Fat: 14g
  • Fiber: 3g
  • Sodium: 400mg

Extra Tips to Make the Recipe Perfect

  • For a Creamier Scramble: Add a splash of non-dairy milk (almond milk or soy milk) for a creamier texture.
  • Make it Spicy: Add a pinch of cayenne pepper or some chopped fresh chilies for an extra kick!
  • Add a Sauce: Top your tofu scramble with a drizzle of hot sauce, vegan sour cream, or avocado for extra creaminess.

How to Serve Vegan Tofu Scramble

  • As a Wrap: You can place the scramble in a warm tortilla wrap, add some avocado or salsa, and enjoy a Vegan Tofu Scramble Wrap.
  • With Toast: Serve it on a slice of whole-grain toast with a side of roasted potatoes for a hearty breakfast.
  • In a Bowl: For a low-carb option, serve the tofu scramble in a bowl with a side of fresh veggies or a simple salad.

Kitchen Tools Needed

  • Skillet or frying pan
  • Knife and cutting board
  • Tofu press or heavy object (for pressing tofu)
  • Fork or hands for crumbling tofu

FAQs

Silken tofu is too soft for scrambles, and it doesn’t have the same texture as firm tofu. Stick with firm tofu for the best results!

Yes, you can prepare the tofu scramble in advance. Simply store it in an airtight container in the fridge, and reheat it when you’re ready to eat.

You can freeze the tofu scramble, but the texture may change slightly when reheated. It will still be delicious, though!

Absolutely! This tofu scramble is perfect for meal prepping. Store it in individual containers, and it will keep for up to 3 days in the fridge.

Yes! If you’re not strictly vegan, feel free to add vegan cheese or regular cheese for extra flavor.

Final Thoughts

Vegan Tofu Scramble is a fantastic, plant-based breakfast option that’s easy to make, packed with protein, and customizable to your taste. Whether you’re a seasoned vegan or just starting to explore plant-based meals, this recipe is a great choice to incorporate into your routine. It’s hearty, healthy, and can be served in so many ways—wrap it, serve it on toast, or eat it as is! With so many options and flavors, you’ll find yourself coming back to this dish again and again.

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