This savory vegan Scrambled Tofu recipe is a delicious vegan breakfast dish. Tofu scrambled eggs are great for adding low carb and high protein ingredients to your diet. Vegetarian tofu scramble is a simple recipe that can be made on repeat for busy schedules!
Just because you’re considering a vegan diet doesn’t mean you have to give up the pleasures of a big, country-style breakfast.
Is tofu better than eggs?
I read an article about how eating eggs for breakfast can help a person stay full longer. Dietician, Dr. Carrie Ruxton is quoted as saying, “The high protein level of eggs, combined with their low fat content, means that eggs are a great choice for those trying to manage their weight.”
“Hmm,” I thought to myself, “What else is high in protein and low in fat that could also produce that feeling of satiety?”
Here’s a little nutritional chart I put together comparing some standard breakfast fare to tofu:
Ahh, tofu, the wonder food. For fewer calories it provides more protein, no cholesterol, less fat and a LOT less sodium.
Do you have to drain tofu?
Because tofu comes packed in water, you need to drain it before cooking with it. In fact, for most recipes involving tofu, it’s a good idea to press tofu too.
How do you squeeze water out of tofu?
There are several ways to press tofu to squeeze out the water it was packed in:
- Use a tofu press (see link in the recipe below for my favorite)
- Wrap tofu in a kitchen towel and place something heavy on top of it, like a small baking dish.
How to Make Scrambled Tofu
Press your tofu. Then, while the tofu is pressing, cook onion and red bell pepper in a skillet with some olive oil. Cook until the veggies are tender.
Once the tofu is pressed and the veggies are tender, place tofu in the skillet and cook it for a few minutes. Use a spatula to break it into smaller pieces.
Prepare the sauce by combining: plant-based milk, ground flaxseed, nutritional yeast flakes, turmeric, salt, and vegan cheddar cheese. Stir this together and then pour it over the tofu in the skillet.
Cook over medium heat and use a spatula to continue breaking apart the tofu pieces. Cook until the sauce thickens. It helps to even mash some of the tofu pieces to create a thicker filling.
Remove from heat and allow to cool for a few minutes. Add salt and pepper to taste.
I happen to enjoy serving scrambled tofu with a little bit of melting vegan cheese with a couple of slivers of a sweet red pepper. A breakfast like this means I’m set for the day.
Or at least for the morning.
I hope you love this recipe as we do! Have you tried it? Be sure and leave a comment and a rating of this recipe below and then take a quick photo and share it with me using #namelymarly on Instagram. I love seeing your creations!
- 15 ounce extra firm tofu
- 1 tablespoon olive oil
- 1/4 cup chopped onion
- 2 tablespoons chopped red bell peppers
- 1/2 cup plant-based milk (I used unsweetened almond milk)
- 1 tablespoon ground flaxseed
- 1/4 cup nutritional yeast flakes
- 1/2 teaspoon turmeric
- 1/8 teaspoon salt this is also optional, but really adds a great “eggy” flavor
- 1/2 cup vegan cheddar cheese shreds
- 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 skillet over medium heat. Add the olive oil, chopped onions, and chopped bell peppers. Stir until the vegetables are coated in oil. Cook for 5 minutes or so, until the vegetables are tender.
- Place the tofu block 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, 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 plant-based 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. Continue cooking until the mixture thickens, about 10 minutes. Remove from heat and allow to cool slightly.
- Serve over toast (regular or gluten-free) or with salads.
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.
Grocery stores are full of products that are low in calories. I don’t know about you, but I’ve oftentimes felt a sense of emptiness after eating things like that which I believe is a reflection of the lack of taste. Eating has an emotional side to it that requires more than just the nutritional parts to leave you feeling truly satisfied. Combining good nutrition and great flavors is the true winning recipe for satiety…my favorite highfalutin word for feeling full!