Tofu Scramble

You can make this 10-minute Tofu Scramble recipe and enjoy it with toast, in potato salad, on a sandwich, and more. Scrambled tofu breakfast is a delicious, keto-friendly recipe, but you can serve tofu scramble recipes any time of the day. Made with minimal ingredients, you’ll love how easy it is to cook with tofu. Don’t worry — I know it looks like tofu scrambled eggs, but there’s no egg in this recipe!

Shawn is the big breakfast eater around here. I’ve warmed up to it very slowly, preferring to skip breakfast most days.

Even when I wake up hungry, I prefer to wait until around 9 or 10 before eating breakfast. I find if I eat earlier than that, I’m hungry the whole day. I don’t like being hungry.

How to Make Tofu Scramble

Begin your tofu scrambled eggs with a block of extra firm tofu. I like to press it to remove as much moisture from the tofu as possible. If you don’t have a tofu presser (I highly recommend them), then simply wrap the tofu in a kitchen towel, place it on a plate and top it with something heavy, like a small iron skillet.

Then add oil to a frying pan and add the tofu. Use your spatula to break it into cubes. Continue breaking the tofu apart as it cooks.

Next make the tofu scrambler sauce. I combine water, nutritional yeast flakes, turmeric (for color), paprika, garlic powder, a little bit of mild miso yellow paste, and ground flaxseed. Stir that all together and then it over the tofu in the skillet.

Let that cook until the moisture has cooked out of the tofu and the seasoning sauce and you’re left with scrambled tofu.

Low-Carb Protein

As I’ve said before, I like finding ways for getting protein in my plant-based diet. I find protein smoothies are a great way to do that. I will have a protein smoothie for breakfast, as a meal replacement, before a tennis match, or even for dessert. 🤗

There are other sources of protein on a plant-based diet, like peanut butter, nuts, and tofu. If you’ve never cooked with tofu before (let alone bought it at a store), you’ll want to check out my tofu buying guide.

I love making a delicious, easy tofu scramble. Sure, you can eat this for breakfast, but it’s also pretty tasty on a sandwich, over a salad, or even in my rather tasty potato salad.

More About This Tofu Scramble

You can turn a block of tofu into a tofu egg scramble so easily. No magic capes required. That’s because tofu takes on the flavor of the things it’s cooked with. In this case, we’re using nutritional yeast flakes. I like to add nutritional yeast flakes to create a savory, cheese-like flavor.

Here are the ingredients in today’s tofu scramble recipe:

• extra firm tofu
• olive oil
• water
• nutritional yeast flakes
• turmeric — adds color and flavor, but, you may know, it’s also healthy
• paprika — included for color (we eat with our eyes), and flavor
• garlic powder — love that flavor, and I prefer powder form because it’s easier and takes out some of the “bite” that comes with fresh
• mild miso paste — you can buy this in the health food section of grocery stores and at health food stores. It adds delicious umami flavor to foods and some studies indicate miso is a healthier alternative to salt
• ground flaxseed — an omega-3 powerhouse, but it also adds some nutty flavor and helps bind the tofu scramble
• salt and pepper, to taste

These are my favorite go-to ingredients for making a tofu breakfast scramble. Obviously, you can make it in different ways and I have over the years.

Vegan Breakfast Recipes

Looking for tofu breakfast ideas? Here’s one of my favorite:

• These tofu breakfast bowls with kale and avocado
• I also love using tofu scramble in my Vegan Breakfast Casserole recipe
• This Vegan Breakfast Burrito recipe is so tasty and makes breakfast easy
• I love serving scrambled tofu with some Whole Wheat Waffles
• Here are even more Vegan Breakfast Recipes

Healthy Tofu Eggs with Nutritional Yeast

You can make this tofu scramble today and enjoy the nutrition that comes as a result. Here’s some nutritional information:

• Each serving has 101 calories and 9 grams of protein
• This tofu scramble is naturally gluten-free
• You can expect over 200 grams of potassium for every serving
• Tofu scramble is a dairy-free and egg-free alternative to your regular breakfast scramble
• Make it even healthier and more colorful by adding some fresh chopped spinach as it cooks

Obviously, I’m in the tofu scramble fan club. Are you? Give it a try today and let me know.

Tofu Scramble

This super easy, healthy Tofu Scramble can be ready with less than 10 ingredients and about 10 minutes.

5 from 5 votes

Print Pin Rate

Course: Breakfast

Cuisine: American

Prep Time: 2 minutes

Cook Time: 8 minutes

Total Time: 10 minutes

Servings: 4

Calories: 101kcal

Author: Marly

Ingredients

• 15 oz package extra firm tofu
• 1-2 teaspoons olive oil
• ½ cup water
• ¼ cup nutritional yeast flakes
• ½ teaspoon turmeric
• ½ teaspoon paprika
• 1 teaspoon garlic powder
• 1 teaspoon mild miso paste
• 1 tablespoon ground flaxseed

Instructions

• Drain the liquid from the tofu container.  Use paper towels or a dish cloth and wrap the tofu. Stand over the sink and press the tofu, gently, to remove excess liquid.
• When the tofu is ready, place olive oil in a skillet over medium heat. Add the tofu use a spatula to break it into slices. Then break it up into smaller pieces. Stir occasionally while cooking for about 5 minutes.  
• In a small bowl combine the water, nutritional yeast, turmeric, paprika, garlic powder, miso, and flax. Stir to combine. Pour over the tofu and stir so that each piece of tofu is seasoned. Cook until the sauce is absorbed by the tofu and is thickened, about 3 minutes.
• Salt and pepper to taste. Serve with toast, on salads, on sandwiches in place of eggs, in potato salad, etc.
• Store the tofu scramble in a lidded container in the fridge for up to 3 – 5 days. You can freeze this, but the texture will be impacted. Tofu often becomes spongy after frozen.

Recommended Equipment

Tofu Press

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Nutrition Facts

Tofu Scramble

Amount Per Serving

Calories 101 Calories from Fat 36

% Daily Value*

Fat 4g6%

Sodium 97mg4%

Potassium 284mg8%

Carbohydrates 5g2%

Fiber 1g4%

Sugar 1g1%

Protein 9g18%

Vitamin A 125IU3%

Calcium 38mg4%

Iron 1.5mg8%

* Percent Daily Values are based on a 2000 calorie diet.

The nutrition information shown is an estimate provided by an online nutrition calculator and should not be considered a substitute for a professional nutritionist’s advice.

Did you make this recipe?

Leave a rating below then tag @namelymarly on Instagram and hashtag it #namelymarly. I love seeing your creations!

Enjoy!