Vegan Scrambled Tofu

Just because you’re considering a vegan diet doesn’t mean you have to give up the pleasures of a big, country-style breakfast. I’m a small-town girl myself and let me tell you, we know how to do breakfast! The trick to making it vegan is finding delicious, animal-free ways to enjoy the start to your day. Don’t think you can do it without eggs? Take a leap off that cholesterol-laiden wagon and try something different, like Scrambled Tofu. If you love hearty, vegan breakfast recipes, check out my Vegan Biscuit Casserole recipe. Or how about my Vegan Crispy Whiskey Pancakes. So good!

A close-up shot of scrambled tofu with melted vegan cheese and sliced red peppers

I read an article recently 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?”

OK. I don’t walk around using the word “satiety”…at least not to myself. It’s what my mom would call a highfalutin word. I try not to argue with my mom. I just change the subject.

A great alternative to eggs, scrambled tofu

As my mind struggled for a new topic, my thoughts meandered toward tofu. It’s a long and winding road and I’ll spare you the details, but let me just say this, it’s hard to beat the protein content of tofu.

I’m from Missouri, the Show-me state. Translation? That means we usually need a little convincing before we decide for ourselves. With that in mind, here’s a little nutritional chart I put together comparing some standard breakfast fare to tofu. Many thanks to the folks at Calorie King for the nutritional information:

Nutritional chart with breakfast proteins compared to tofu

Ahh, tofu, the wonder food. For fewer calories it provides more protein, no cholesterol, less fat and a LOT less sodium.

Even if you’re now convinced of tofu’s nutritional value, your next question might be something like this. “How can I cook tofu so it doesn’t taste gross?”

Fair question. Don’t be embarrassed. It had to be asked.

Let me present to you, Exhibit A. Scrambled Tofu.

Scrambled Tofu with a slice of toast makes a perfect filling breakfast.

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.

Tofu, it's not just for dinner

Here’s my new slogan: Tofu. It’s not just for dinner any more. Hmm, maybe I won’t quit my day job just yet.

We hope you love this recipe for vegan scrambled tofu as much as we do!

5 from 1 vote
Scrambled Tofu with a slice of toast makes a perfect filling breakfast.
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Scrambled Tofu
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
 
Try this egg-free Scrambled Tofu to start your day out right. You won't believe how much you'll love this cheesy, savory hearty vegan breakfast.
Course: Breakfast
Cuisine: American
Servings: 4
Calories: 108 kcal
Author: Marly
Ingredients
  • 1 teaspoon olive oil
  • 1 medium onion , peeled and chopped
  • 1/2 cup soy milk plain, not vanilla flavored
  • 2 teaspoons corn starch
  • 1/4 cup nutritional yeast flakes optional, but they do add a nice cheesy flavor
  • 1 package extra firm tofu drained
  • 1/2 teaspoon turmeric
  • 1/8 teaspoon black salt this is also optional, but really adds a great “eggy” flavor
  • 1/2 teaspoon dried ground sage
  • Sea salt and cracked pepper to taste
  • Optional toppings: shredded vegan cheese sliced green onions and/or sliced sweet bell peppers
Instructions
  1. 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.

  2. Place a skillet over medium heat. Add the olive oil and chopped onions. Stir until the onions are coated in oil. Then cook for 5 minutes or so, until the onions are tender. 

  3. 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, almost like cubes. Allow these pieces to cook for a few minutes.

  4. While the tofu is cooking, combine the remaining ingredients in a small bowl. Stir to combine.

  5. 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. 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.

  6. Serve over toast (regular or gluten-free) or with salads. Optional toppings include shredded dairy-free cheese, and salt and pepper to taste. A little Sriracha can be a good thing too!

Nutrition Facts
Scrambled Tofu
Amount Per Serving
Calories 108 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 124mg 5%
Potassium 324mg 9%
Total Carbohydrates 8g 3%
Dietary Fiber 1g 4%
Sugars 3g
Protein 9g 18%
Vitamin A 1.3%
Vitamin C 2.5%
Calcium 7.6%
Iron 8.2%
* Percent Daily Values are based on a 2000 calorie diet.

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!

Updated by Marly · Permalink