Tofu Scramble

You can make this tofu scramble recipe and enjoy it with toast for a healthy breakfast. I also use it as an egg substitute in other recipes, such as Vegan Potato Salad, on a sandwich, and more. Made in minutes with minimal ingredients, you’ll love how easy it is to cook with tofu.

We love having lots of healthy options for breakfast, such as this Green Smoothie or these Vegan English Muffins with some Chia Seed Jam. If you miss scrambled eggs, this tofu scramble will be your go-to favorite breakfast option because it’s loaded with plant-based protein.

What You Need

You can find the full printable recipe, including ingredient quantities, below. But first, here are some explanations of ingredients and steps to help you make this recipe perfect every time.

Here are the ingredients you’ll need for this recipe:

• Extra-firm tofu — You’ll need one block of extra firm tofu. Here’s more on buying tofu.
• Olive oil
• Nutritional yeast flakes — We’ll add nutritional yeast flakes, which you can find at health food stores or online.
• Spices — You’ll need ground turmeric, paprika, and garlic powder.
• Mild miso paste — you can buy this in the health food section of grocery stores and at health food stores.
• Ground flaxseed — an omega-3 powerhouse, but it also adds some nutty flavor and helps bind the tofu scramble

Ingredient Spotlight

What Tofu is Best for Breakfast Scrambles?

Firm or extra-firm tofu is best for breakfast scrambles because it has a compact texture that produces the perfect mouthfeel. Tofu has a neutral flavor, allowing it to soak up the seasonings it’s cooked with. However, tofu comes packed in water, so pressing the packing water out of the tofu is the best way to make way for the flavors you’re about to cook it with. To press tofu, wrap it in a kitchen towel and place something heavy on it, like a pan or use a tofu press.

How to Make Tofu Scramble

1. Press the tofu to remove the packing liquids.
2. Place pressed tofu in a heated, oiled skillet. Use a spatula to break it into smaller pieces.
3. Stir together the scramble sauce ingredients.
4. Pour the sauce over the tofu and stir to cover all the tofu. Cook until the sauce thickens.
5. Salt and pepper to taste.

Here’s a step-by-step guide on how you can make Tofu Scramble:

Step One: Prepare the Tofu

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.

Step Two: Cook the Tofu

1. Add oil to a frying pan and add the tofu.
2. Use your spatula to break it into strips. Continue breaking the tofu apart as it cooks.

Step Three: Make Scramble Sauce

Next, make the tofu scrambler sauce. Here’s how you do it:

1. Combine water, nutritional yeast flakes, turmeric (for color), paprika, garlic powder, mild miso yellow paste, and ground flaxseed.
2. Stir that all together.
3. Pour it over the tofu in the skillet.
   
4. Stir to coat the tofu.
5. Continue cooking until the sauce thickens.

Frequently-Asked Questions

Healthy Tofu Eggs

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.

Vegan Breakfast Recipes

Looking for more filling vegan breakfast ideas? Here are some favorites:

Vegan English Muffins

130 mins total

Vegan Biscuits and Gravy

30 mins total

Vegan Breakfast Casserole

50 mins total

Vegan Breakfast Burrito

30 mins total

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10-Minute Tofu Scramble

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

5 from 6 votes

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Course: Breakfast

Cuisine: American

Prep Time: 2 minutes

Cook Time: 8 minutes

Total Time: 10 minutes

Servings: 4

Calories: 101kcal

Author: Marly McMillen

Ingredients

CupsMetric

• ▢ 15 oz package extra firm tofu
• ▢ 1 to 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

Cook ModePrevent your screen from going dark

Instructions

• Drain the liquid from the tofu container.  Use paper towels or a dishcloth 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 to 5 days. You can freeze this, but the texture will be impacted. Tofu often becomes spongy after frozen.

Recommended Equipment

Tofu Press

(The products above contain sponsored links to products we use and recommend)

Notes

You can triple the spices in this recipe and store them in a small glass jar or spice jar to make this recipe even easier. 

Calories: 101kcal | Carbohydrates: 5g | Protein: 9g | Fat: 4g | Sodium: 97mg | Potassium: 284mg | Fiber: 1g | Sugar: 1g | Vitamin A: 125IU | Calcium: 38mg | Iron: 1.5mg

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!

This post was originally published in 2018 and was updated to include new photos, new text, and an updated recipe in 2021.