Is tofu scramble healthier than scrambled eggs?

Compared to scrambled eggs, scrambled tofu is lower in calories, saturated fat, and cholesterol, and higher in fiber . While eggs are a respectable source of protein, scrambled tofu is a better option for those looking to reduce their cholesterol intake or follow a vegan or vegetarian diet.

What is tofu scramble made of?

Made with spinach, curry powder, nutritional yeast, garlic, and onions , this is the version we've been making for years! Tofu scramble — two words that trigger visions of 70s-era hippie cookbooks, but also the college town vegetarian cafes of the 80s and 90s.

Can I use tofu instead of eggs?

In Place of Eggs To replicate the firm texture of a hard-boiled egg, use firm to extra-firm tofu . Popular dishes include tofu egg salad with soy mayo or tahini in place of traditional egg-based mayo or curried tofu egg salad for more spice.

Can you eat eggs and tofu together?

Even when you are cooking for one, it's worth taking a few minutes to make a hot, protein-rich breakfast. By stretching an egg with a little tofu, you reduce the cholesterol and saturated fat.

Is tofu scramble good for you?

Head to head, tofu scramble and scrambled eggs are nutritionally comparable and both healthy choices . They are complete sources of protein, providing all essential amino acids; are low in calories; and relatively low in saturated fat.

How much tofu equals 1 egg?

Tofu is great for egg substitutions in recipes that call for a lot of eggs, such as quiches or custards. To replace one egg in a recipe, purée 1/4 cup of soft tofu. It's important to keep in mind that although tofu doesn't fluff up like eggs, it does create a texture that's perfect for “eggy” dishes.

Why is tofu not frying?

You're not pressing out excess moisture . Before frying, tofu should be pressed to eliminate any excess water. Sometimes, in a hurry to get dinner done, I skip this step. But I always regret it. The still-sort-of-wet tofu never gets as golden brown or as crisp.

Is frying tofu unhealthy?

Frying tofu can give it a crispy texture, but comes at a cost – it can be high in calories, up to three times more than baked or air-fried tofu . This is because frying requires added oil as a heat conductor, which cooks the tofu evenly but also makes it absorb more oil, resulting in more fat and calories.

What liquid does tofu sit in?

Fresh tofu is always stored in water to keep it hydrated and prevent it from spoiling. If using only half the block, make sure to submerge the other half in water and store it in an airtight container for up to 1 week.

What is a healthy substitute for scrambled eggs?

I'm still a big fan of tofu scramble as well, but this pumpkin seed egg scramble is another delicious alternative. It's also a perfect allergy-friendly option which is soy free, bean free, gluten-free, oil-free, cholesterol free, and of course cruelty free.

What is the healthiest way to eat scrambled eggs?

For those trying to gain muscle, Sharp says the healthiest way to eat eggs is to pack in the extra protein . Add in extra egg whites to add more volume and protein, or mix in cottage cheese to your scramble.

How many calories in a cup of tofu scramble?

Calories in Tofu Scramble (8-1 cup serving) Calories 217.3 Total Fat 9.3 g Saturated Fat 1.4 g Polyunsaturated Fat 4.5 g Monounsaturated Fat 2.9 g 8 more rows

Tofu Scramble Recipe (2024)

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This vegan Tofu Scramble recipe from scratch has the ultimate eggy flavor from Kala Namak black salt and turmeric. A protein packed, easy to make breakfast or dinner served with spinach, black beans, stuffed in a burrito, tacos, lettuce wraps, fried rice, or topped with your favorite homemade fresh salsa.

Jump to Recipe

Tofu Scramble

If you miss scrambled eggs this recipe is for you! Packed with clean protein, good for you, savory, gluten-free, eggy and fluffy, this breakfast scramble is a thing! Yes, you can scramble tofu just like eggs and even add some smoky vegan bacon on top, maybe some soyrizo, veggies or our favorite vegan chicken. I’m particularly fond of it with a drizzle of chive pesto alongside grandma’s rustic paprika potatoes. Perfection!

About the Tofu

Silken Tofu – My absolute favorite tofu for scrambling and for making “vegan egg salad” is the Morinaga organic silken tofu. It’s made in the USA, shelf stable, doesn’t need to be pressed, straight into the pan it goes. You can choose from soft, firm or extra firm but still with a silken texture. No need for a press or extra prep, you’ll just cook it until that extra moisture cooks off
Regular Firm Tofu – It’s what I use for making our fan favoritessesame tofu+ sweet and sour, but I also like to mix it in with the silken texture for this recipe. It’s usually found in the refrigerated section of your grocery store packed in water, and will typically need to be pressed. You want to squeeze as much water out of it as possible so it can absorb that lovely eggy flavor. A quick press wrapped in a lint free kitchen towel should suffice for this recipe. If you happen to have a tofu press by all means use it here, otherwise just cook everything until all the extra water is gone.

All things considered, you can make this recipe with any tofu you happen to have on hand, right now, so let’s get cooking!

The Seasonings

Kala Namak Black Salt – Otherwise known as Himalayan black salt is a kin-fired aged rock salt with a pungent sulphurous smell due mostly to its sulfur content. The color can range from brown to dark purple to pink. Use it sparingly!
Turmeric – It’s where the yellow color comes from, a tiny pinch is enough.
Onion Power
Garlic Powder
Sweet Smoked Paprika.

The combination of those magical ingredients together with a base of sauteed onion and maybe some diced bell pepper gives this dish the ultimate umami savory eggy flavor profile. It tastes like eggs but healthier, without the artery clogging cholesterol! (see NutritionFacts for research papers and videos).

As we all know, chicken eggs contain lots of unhealthy fat that makes them rich. Good news is that we can achieve the same result with tofu by sauteeing in a little olive oil, way better for you.

On Storage

If you happen to have any leftovers you can store them in a glass container in the fridge up to 4 days. You could also meal prep a large batch in advance and reheat as needed in a cast iron skillet throughout the week. Unlike chicken eggs, tofu can be reheated wonderfully in a couple of minutes on the stove top. Freezing is not recommended as the texture changes during the process.

Serving Suggestions

tomato salsa
black beans + guacamole
roasted rosemary potatoes
mushroom gravy
chimichurri
fried rice
spinach rice pilaf
chive pesto potatoes
healthy creamed spinach, baby kale or chard
vegan sausage gravy.

watch how to make vegan tofu scramble

5 from 4 votes

Vegan Tofu Scramble

Fluffy vegan tofu scramble recipe from scratch with the ultimate eggy flavor from Kala Namak sulphur salt and turmeric. A protein loaded, easy to make breakfast or dinner recipe served with spinach or black beans and topped with your favorite homemade fresh salsa. Tacos anyone?

Print Recipe

Prep Time:5 minutes mins

Cook Time:15 minutes mins

Pressing tofu::45 minutes mins

Ingredients

12-14 oz silken or firm tofu
1/2 yellow onion diced
1 tsp turmeric
1/2 tsp Kala Namak black salt (or to your taste)
1/2 tsp smoked paprika
1/2 tsp onion powder
1/4 tsp garlic powder
1 pinch red chili flakes (optional to taste)
scallions or chives for garnish

US Customary - Metric

Instructions

If using silken tofu there's no need to press. That includes silken soft, firm or extra firm.
If using a firm (non-silken) tofu start by draining it. Use a lint free kitchen towel and wrap the tofu block pressing as much water out of it as possible. Use your hands and tear the drained tofu into irregular bite size pieces.
12-14 oz silken or firm tofu
Preheat a seasoned cast iron skillet over medium low flame. Saute the onion with a drizzle of olive oil until translucent and starts to caramelize. (Omit oil and use water or veggie stock for WFPB & Plantricious diets).
At this point add some chopped bell peppers or other favorite veggies if desired and saute until they start to soften.
1/2 yellow onion
Stir in the chili flakes then add the smoked paprika, turmeric, onion and garlic powders and toss to coat taking care not to burn them. Add a pinch of the Kala Namak salt then add the tofu.
1 tsp turmeric, 1/2 tsp smoked paprika, 1/2 tsp onion powder, 1/4 tsp garlic powder, 1 pinch red chili flakes, 1/2 tsp Kala Namak black salt
Use a flat end wooden spoon to break up the tofu into smaller pieces to your liking but try keeping some bigger chunks for a fluffy texture. Stir to coat well all over in the spice mix.
12-14 oz silken or firm tofu
Cook for a few minutes until the tofu is warmed through and coated all over with the spices. Taste and adjust seasonings with the Kala Namak salt. If you are after a more intense eggy flavor you might want to add more of the sulphur salt but please don’t over do it.
1/2 tsp Kala Namak black salt
Garnish with scallions or chives or drizzle with chive pesto. Enjoy on toast or next to beans and rice, in burritos, tacos and fried rice.
scallions or chives for garnish

Video

Notes

To make this recipe WFPB & Plantricious compliant make sure to omit the oil.
Silken Tofu - My absolute favorite tofu for scrambling is the Morinaga organic silken tofu. It's made in the USA, shelf stable, doesn't need to be pressed, straight into the pan it goes. You can choose from soft, firm or extra firm but still with a silken texture. No need for a press or extra prep, you'll just cook it until that extra moisture cooks off
Regular Firm Tofu - This is usually found in the refrigerated section of your grocery store, it's packed in water and will usually needs to be pressed. You want to squeeze as much water out of it as possible so it can absorb that lovely eggy flavor. A quick press wrapped in a lint free kitchen towel should suffice for this recipe. If you happen to have a tofu press by all means use it here, otherwise just cook everything until all the extra water is gone.

Nutrition

Course: Main Course

Cuisine: Italian

Keyword: breakfast scramble, scrambled tofu, tofu scramble

Servings: 4 people

Calories: 92kcal

Author: Florentina