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

  • excellent source of protein; provides some healthy fats and carbohydrates
  • provides antioxidants, phytonutrients, and anti-inflammatory benefits
  • provides vitamins, especially most B vitamins
  • provides 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
  • protects against cardiovascular disease, cancer, and diabetes type 2
  • Health Tip: Choose only organic tofu or non-GMO certified tofu to avoid GMO soy, as soy is one of the most prevalent genetically engineered foods worldwide.

Nutritional Yeast

  • great source of highly-digestible protein and nutrients
  • provide vitamins, especially B vitamins, including vitamin B12
  • provide minerals, especially 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
  • Tips: Choose a reputable brand of nutritional yeast, as vitamin and mineral amounts will vary widely and some can contain GMO contamination. Note, not all brands contain vitamin B12, so choose a dependable source. Sari Nutritional Yeast is all-natural and non-fortified.

Turmeric

  • provides some carbohydrates, fiber, protein, and is naturally low in fat
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially vitamin C and most B vitamins, including folate
  • provides minerals, especially potassium, phosphorus, magnesium, calcium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, arthritis/rheumatism, Alzheimer’s, infections, and other diseases

Black Pepper

  • not a significant source of calories or macronutrients (carbs, fats, protein)
  • provides phytonutrients and antioxidants
  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, including vitamin A, C, and K
  • provides minerals, including potassium, calcium, magnesium, phosphorus, and iron
  • supports optimal health, weight, healing, and prevention
  • supports digestive health; helps prevent bloating and gas
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Garlic

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides lots of phytonutrients and antioxidants
  • provides vitamins, especially vitamin C and some B vitamins
  • provides minerals, especially manganese, selenium, calcium, phosphorus, and copper
  • supports optimal health, weight, healing, and prevention
  • supports the immune system and iron metabolism
  • protects against cancer, cardiovascular disease, and diabetes type 2
  • supports healthy blood pressure, blood sugar, and cholesterol levels

Cumin

  • not a significant source of calories or macronutrients
  • provides phytonutrients, antioxidants, anti-inflammatory, and antimicrobial benefits
  • provides vitamins, including vitamin A, C, and some B vitamins
  • provides minerals, especially potassium, calcium, phosphorus, magnesium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases

Cayenne Chili Pepper

  • not a significant source of calories or macronutrients
  • provide lots of phytonutrients, antioxidants, anti-inflammatory, antimicrobial, and analgesic properties
  • provides vitamins, especially rich in vitamin A, C, K, and some B vitamins, including folate
  • provides minerals, especially potassium, phosphorus, magnesium, and calcium
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases

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
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it

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