Scrambled tofu is a great alternative for anyone who would like to remove or reduce eggs in their diet, or have a replacement for scrambled eggs, or simply enjoy tofu in a new way. This recipe can be adapted in numerous ways to perfectly meet your preferences, both in how you prepare the tofu scramble and what you eat it with.

The tofu scramble is a rich source of protein, as well as some healthy carbohydrates and fats. It provides a wide array of vitamins, minerals, and phytonutrients, which are increased if we consume it with a variety of raw or gently cooked vegetables.

Characteristics

TYPE: Meal, Side, or Snack
PREP TIME: < 10 mins
SERVINGS: makes 2 large or 4 small servings

  • 100% Plant-based (Vegan)
  • Wheat-free
  • Gluten-free
  • Corn-free
  • Peanut-free
  • Nut-free
  • Oil-free
  • Refined Sugar-free

Goodies Needed

INGREDIENTS:

Optional Favorings — Add one or more of the following:

TOOLS:

  • Stove
  • Skillet/Pan
  • Utensils

Preparation Steps

  1. Begin to heat a skillet on low-medium heat.
  2. Open the package of tofu, drain excess water, and pat dry with a paper towel.
  3. Place the tofu in the pan, and mash with a fork until it forms crumbly texture.
  4. Add your desired spices/flavors and mix around until evenly mixed in.
  5. Cook for a few minutes (less than 5), and stir occasionally to warm through thoroughly.
  6. Taste some of the scramble before removing from the heat and see if you would like to add anything to adjust the flavors.
  7. Serve fresh with your choice of wholesome plant foods. For example: raw veggies on the side, gently cooked veggies mixed into the scramble, beans, mushrooms, real grains, or flourless Ezekiel bread or wraps.

Tips

  1. You can use an extra-firm, firm, or medium tofu to make a scramble, but not a silken tofu. Experiment to see which version you most prefer; firm tofu will provide a drier and denser scramble and the medium will provide a more moist and softer scramble. Either way, be sure to buy organic tofu only, as soy is one of the highest GMO-sourced crops in the world today.
  2. Remember, this recipe is all about you and how you would like “your eggs” or the flavors you most enjoy, therefore experiment with different spices, amounts, and flavor combinations.
  3. Use a dry salt if you would like a drier scramble, or use a salty liquid seasoning like Tamari if you would like a more moist scramble. Adjust amount to meet your flavor preferences. Typically about 1/2 tsp of salt is recommended or 2 Tbsp of the liquid seasoning.
  4. Begin by using the spices you are most familiar with and would enjoy. (i.e. don’t add garlic powder if you don’t enjoy garlic, or cayenne powder if you don’t enjoy spicy meals)
  5. Typically, choose 3 to 4 spices from the optional list, and start with their lower amounts, mix and taste, and then adjust as needed. Do not feel like you should be using all of the optional spices together, as it may be overwhelming in flavor.

Meal Nutrition & Health Benefits

Organic Tofu

  • an excellent source of protein, and some healthy fats and carbohydrates
  • provides antioxidants, phytonutrients and anti-inflammatory properties
  • a source of vitamins, especially B vitamins
  • a source of minerals, especially calcium, manganese, copper, selenium, phosphorus, iron, magnesium and zinc
  • helps support optimal health, weight, healing, and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • associated with prevention of cardiovascular disease and some cancers
  • for more info, refer to tofu on World’s Healthiest Foods
  • Health Tip: only consume organic tofu or non-GMO certified tofu to avoid GMO soy, as soy is one of the most abundant genetically engineered foods on Earth today

Nutritional Yeast

  • a great source of highly-digestible protein and nutrients
  • provides an abundance of vitamins and minerals
  • especially rich in B vitamins (some varieties also provide vitamin B12)
  • especially rich in molybdenum, iron, selenium, zinc, phosphorus and manganese
  • supports optimal health, weight, healing and prevention
  • for more info, see the nutritional yeast overview on Best Natural Foods
  • Note: vitamin and mineral analysis will vary based on brand and not all contain vitamin B12; Sari Nutritional Yeast is all-natural and non-fortified.

Turmeric

  • provides healing and protective phytonutrients, antioxidants and anti-inflammatory benefits
  • a source of vitamins, like vitamin E, vitamin C, vitamin K and most B vitamins
  • a source of minerals, like manganese, iron, potassium, magnesium, copper and zinc
  • supports optimal health, weight, healing and prevention
  • helps protect against and heal cardiovascular disease, cancer, arthritis/rheumatism, infections and other lifestyle diseases
  • helps protect against Alzheimer’s and support optimal brain function
  • for more info, see the turmeric overview on World’s Healthiest Foods

Black Pepper

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • supports optimal health, weight, healing and prevention
  • supports digestive health; helps prevent bloating and gas
  • helps protect against cancer, cardiovascular disease and diabetes
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, see the black pepper overview on World’s Healthiest Foods

Garlic

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich in vitamin C and some B vitamins
  • especially rich in manganese, selenium, calcium, phosphorus and copper
  • supports optimal health, weight, healing and prevention
  • supports immune health and iron metabolism
  • helps protect against cancer, cardiovascular disease and diabetes
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, see the garlic overview on World’s Healthiest Foods

Cumin

  • anti-inflammatory and antimicrobial properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich in iron, manganese, and calcium
  • supports optimal health, weight, healing and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, cancer, diabetes, infections and other lifestyle diseases
  • for more info, see the cumin overview on World’s Healthiest Foods

Cayenne / Chili Pepper

  • anti-inflammatory, antimicrobial and analgesic properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich in vitamin A, vitamin E, vitamin C, vitamin K and most B vitamins
  • especially rich in manganese, potassium, iron, and magnesium
  • supports optimal health, weight, healing and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, cancer, diabetes, infections and other lifestyle diseases
  • for more info, see the chili pepper overview on World’s Healthiest Foods

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • for more info, refer to unrefined salt on Green Med Info
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it