Scrambled Tofu with Pumpkin Seeds

I’m back to my high protein breakfasts. Maybe it’s a winter thing, but lately I’ve been craving protein in the mornings. And for a lot of people craving protein might mean bacon or sausage with eggs. First off, that’s a little too heavy for me. I would spend the rest of the day ready for a nap if I started my day like that! But second, as a vegan I don’t eat meat or dairy. What’s left? Well, I’m so glad you asked. Have a seat and let me tell you about this Scrambled Tofu with Pumpkin Seeds.

Scrambled Tofu with Pumpkin Seeds and melted vegan cheese on a slice of gluten-free bread.

I recently listened to a talk by noted nutritionist and food/travel writer Carolyn O’Neil who told her audience the importance of packing the protein in at breakfast. Now my typical breakfast may include peanut butter and a banana, but I know it’s good to play that diversity in your diet card too so I do like to mix things up from time-to-time.

When I think of protein, things like Energy, Popeye and Cows come to mind.

My mind works in mysterious ways.

I don’t think of cows because I want to eat them, I just like the example they make. Cows produce enough protein to grow big and strong and they do that on a diet of grass. Pretty impressive.

Popeye? All he needed was a can of spinach. Between you and me, I’ve never liked spinach out of a can. It’s a little on the slimy side for me. Gross. But I dig the fresh stuff.

A hand holds a slice of toast with vegan tofu scramble on it.

What I Love About this Recipe

Between the tofu, pumpkin seeds, and hemp seeds that make up the ingredient list, this recipe is chockfull of protein – over 4 grams of protein per serving! I like to have it over a piece of whole-grain toast and with a little melted soy cheese or dairy-free mayo on the top.

Add a dollop of Sriracha and I’m on a cloud higher than nine!

But I also like the fact that this recipe is light. I don’t want a big, heavy feeling in the morning. But I also don’t want to walk away feeling hungry either. This Scrambled Tofu covers both of those bases quite nicely.

Did I mention it’s tasty too?

So many people I’ve met say they have no idea what to do with tofu. I usually have two words for them – Scrambled Tofu. I think it’s the best recipe when you’re getting used to tofu because it definitely resembles that other scrambled stuff most of us have had at some point in our lives.

A piece of toast sits on a cutting board. On the toast is vegan tofu scramble and melted vegan cheese.

I have to confess that adding a little more protein to my breakfast has accomplished an important goal — a little more pep to my step throughout the morning. There’s so much going on lately. And with the holidays around the corner, I don’t think things are going to change any time soon.

Do you feel the same way? Like life is on the corner of Busy and Crazy Street?

We can’t always do things about the circumstances. I mean, the kids have to go to soccer practice, and your mom’s Birthday is not going away on its own, and your boss still needs that report by close of business tomorrow. That’s not to even mention all the emails that need answering.

And, of course, Season Four of Homeland. That’s happening too.

The only thing we have control of is creating the energy in our lives to make these things happen with zeal. Energy can sometimes be about attitude. But energy can also be about making sure we’re extra careful about what we eat. It’s like an athlete. Do you think they’re eating HoHo’s and Twinkies? I don’t think so. They know they have to perform so they’re careful about what they eat.

Why should we be any different?

I hope you love this recipe as much as we do. You know the only thing that would make me happier than you making this Scrambled Tofu would be for you to take a photo and share it Instagram with #NamelyMarly  That way I can celebrate in your delicious food too!

Scrambled Tofu with Pumpkin Seeds on Toast is a perfect high-protein breakfast

Scrambled Tofu with Pumpkin Seeds

Starting your day with a high-protein meal is important. This recipe for Scrambled Tofu with Pumpkin Seeds on Toast is a tasty and healthy way to do that!
5 from 1 vote
Print Pin Rate
Course: Breakfast
Cuisine: American
Keyword: Scrambled Tofu with Pumpkin Seeds
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 5
Calories: 57kcal
Author: Namely Marly


  • 15 oz package of extra firm tofu
  • ½ cup almond milk plain, not vanilla flavored
  • ½ cup water
  • ½ cup nutritional yeast flakes
  • 1 teaspoon garlic
  • 1 teaspoon dehydrated onion flakes
  • ½ – 1 teaspoon black salt * found in health food stores or online
  • 1 tablespoon ground flax seeds
  • 1 teaspoon turmeric
  • 1 tablespoon hemp seeds optional
  • 1 tablespoon pumpkin seeds plus extra for topping
  • Salt and Pepper to taste


  • Remove the tofu from its container and drain the liquid around it. Use a dishcloth or paper towels to press the tofu and dress excess liquid.
  • Place a large skillet over medium heat. Spray the pan with a little bit of vegetable cooking spray and place the tofu in the pan and sear it for a minute or two until the bottom gets a little color. Use a spatula to break the tofu into large pieces, almost like cubes. Allow these pieces to cook for a few minutes.
  • While the tofu is cooking, combine the remaining ingredients in a small bowl. Stir to combine.
  • After the tofu has cooked for a few minutes, pour the almond milk mixture over the tofu and stir well. Use the spatula to break the tofu into even smaller pieces. You can even smash some of the pieces to help thicken the mixture a bit. I continue breaking the tofu down until there are no distinct edges from the original shape. Continue cooking until the mixture thickens, about 10 minutes. Remove from heat and allow to cool slightly.
  • Serve over toast (regular or gluten-free) with shredded dairy-free cheese, additional pumpkin seeds, and salt and pepper to taste. A little Sriracha can be a good thing too!


* Black salt is optional. You can substitute this with sea salt


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