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Tofu scramble recipe made with bell peppers and mushrooms. An easy meatless vegan breakfast that is full of good for you ingredients!
Today’s recipe is a long time coming.
Several years ago, I posted what would become one of my most popular recipes – my simple vegan breakfast hash.
I always thought that an eggless tofu scramble recipe would pair perfectly with that hash, and I finally got around to making it! It’s a great way to use tofu along with these tofu wraps.
I am not a big breakfast person usually, but this was one of the very best breakfasts I’ve ever eaten!
How to make tofu scramble
First, dice up one small onion and 3 cloves of garlic and add it to a large skillet.
I finally looked up the technical name of this cooking pan that I often refer to as a “large skillet” and it is called a jumbo cooker.
If you’ve seen many of my recipes, you may notice this big red pan pretty often.
I use it so often that the handle snapped off last week and I had to send Robbie to Walmart at 9 o’clock at night to get me a new one so that I could make this recipe.
Priorities, people!😂
It is definitely one of my top 3 most used kitchen tools.
If you don’t have one, I highly recommend it.
I have been using this pan for around 10 years now, and I think I’ve gone through 3 at this point.
Totally well worth the money!
You will saute the garlic and onion for around 5 minutes or so, until it begins to soften.
Drain your tofu and use a kitchen towel to pat it as dry as possible.
Place your tofu in the skillet, and use a potato masher to break it into small pieces.
You want to break it into an “egg” like texture.
Next, sprinkle on the turmeric (this helps color the tofu so that it looks like eggs), nutritional yeast, and paprika.
Cook your tofu for around 5 minutes, until it releases some of its moisture.
Next, add in your sliced baby bella mushrooms and diced red bell pepper.
You’re going to cook it all up for another 10 – 15 minutes, or until you see the liquid disappear from the pan and the mushrooms are nice and cooked down.
Sprinkle on salt and pepper to taste and it’s ready to serve!
This would be delicious served with my simple vegan breakfast hash or sweet potato hash, vegan sausage, and a slice of toast!
I microwaved the leftovers the next day and it was just as good, so this would be a great make ahead recipe as well!
I was pretty surprised just how much this tasted like scrambled eggs.
The only difference was that I personally have never cared much for scrambled eggs, but this tofu scramble was absolutely delicious!
I can definitely seeing this become a staple vegan breakfast recipe in our house.
I hope you try it and let me know what you think!
More Vegan Breakfast Ideas
- Simple Vegan Breakfast Hash
- The Best Vegan Breakfast Burrito
- Sweet Potato Hash
- Healthy Strawberry Banana Smoothie
- Easy Instant Iced Coffee
- Apple Cinnamon Overnight Oats
- My Favorite Green Smoothie Recipe
- Ginger Peach Detox Smoothie
Are you making this recipe? I want to see! Be sure to tag me on instagram @buildyourbite and hashtag #buildyourbite!
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Tofu Scramble Recipe
Ingredients
- 14 oz extra firm tofu, drained and patted dry
- 1 small onion, diced
- 3 cloves of garlic, minced
- 1 teaspoon olive oil
- 8 oz sliced baby bella mushrooms
- 1 red bell pepper, diced
- ¼ teaspoon turmeric
- ¼ teaspoon paprika
- 1 tablespoon nutritional yeast
- 1 teaspoon salt
- 1 teaspoon pepper
Instructions
- Add garlic, onion, and olive oil to a large skillet
- Saute over medium high heat for 5 - 8 minutes, until onion starts to soften
- Drain tofu and pat dry with a dish towel
- Add tofu to skillet and use a potato masher to break it up into egg like texture
- Sprinkle on turmeric, paprika, and nutritional yeast
- Cook around 5 minutes, until tofu starts to cook off some of its moisture
- Add mushrooms and peppers and continue to cook an additional 10 - 15 minutes, or until liquid has evaporated and mushrooms cook down
- Salt and pepper to taste (I used 1 teaspoon of salt and 1 teaspoon of pepper)
- Serve alone or with a side of vegan breakfast hash
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Nutrition Information:
Yield: 4Serving Size: 1
Amount Per Serving:Calories: 137Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 0mgSodium: 541mgCarbohydrates: 10gFiber: 4gSugar: 4gProtein: 13g
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FAQs
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? ›
Key Tofu Scramble Ingredients
Tofu: This recipe calls for extra-firm tofu. It crumbles into curd-like clusters, mimicking the shape and texture of a well-cooked scrambled egg. There is an argument for experimenting with silken tofu here. Silken tofu lends a creamier, loose texture to a scramble.
How long does tofu scramble last in the fridge? ›
How to store tofu scramble. Unlike scrambled eggs, once the tofu is scrambled it will sit happily in the fridge for 2-3 days in an airtight container. It might dry out a little so add a splash of plant based liquid such as soy milk or coconut milk when reheating it.
How much is a serving of tofu scramble? ›
For one serving of tofu scramble, you need about a half a block of firm tofu (approx 140g): Calories: 140kcal. Fat: 7.6g (of which 1.2g is saturated)
Is scrambled tofu good for weight loss? ›
"People who eat plant-based diets tend to have lower BMIs (weight for height) and less risk of obesity," said registered dietitian nutritionist and NASM-certified personal trainer Whitney English Tabaie, MS, RDN. And tofu can be a great option in your plant-based diet.
Is it better to eat tofu or chicken? ›
Chicken also wins when it comes to B vitamins and potassium, but tofu is higher in zinc, magnesium, iron, calcium—plus it has fiber. “What's most important when cooking either chicken or tofu is to choose a healthy preparation method,” says Stamm.
Can tofu replace eggs? ›
The ability of silken tofu to quickly liquify makes it an ideal substitute for eggs and cream when baking cakes, cookies, brownies and muffins. Tofu is simply curdled soy milk, so heating and adding liquid result in a similar consistency that's also creamy, moist and rich.
What is the liquid around tofu? ›
Tofu is packaged in water to keep it fresh, but you need to press this water out to give it a firm bite, crisp it to perfection and allow it to absorb the flavours you are cooking with.
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.
Can you eat tofu every day? ›
Similarly, the American Cancer Society sees no dangers from eating soy. "For the vast majority of people, it should be reasonable to incorporate tofu in their daily diet without any issues," Sun said.
Store leftover tofu scramble in an airtight container in the refrigerator for up to one week. You can reheat the tofu scramble in the microwave, heat for 60 to 9o seconds. You can also place the tofu scramble back into the skillet and reheat on the stove.
Is tofu good for you? ›
Soybeans and soy products like tofu are rich in isoflavones. These flavonoids (plant-based chemicals) help lower your blood pressure and offer other heart-protective benefits. A 2020 study found that people who ate a serving of tofu each week had an 18% lower risk of heart disease than those who didn't.
Can I eat tofu 3 times a day? ›
9 to 15 oz of tofu per day (255g to 425g) aka between 3 and 5 “servings” a day is usually considered fine; If your three times a day is more than that, try changing it up with one of the other vegetarian protein sources.
How many times a week should you eat tofu? ›
Eating tofu and other soy foods every day is generally considered safe. That said, you may want to moderate your intake if you have: Breast tumors: Because of tofu's weak hormonal effects, some doctors suggest that people with estrogen-sensitive breast tumors limit their soy intake.
How many tofu can I eat per day? ›
Since tofu is derived from soy, you need to look at the daily recommended limit for soy to determine the amount of tofu you can consume each day. Experts recommend that having 3 to 5 servings of soy per day is safe. This converts to around 255 grams to 425 grams of tofu.
Is tofu a good substitute for eggs? ›
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.
How much tofu equals 2 eggs? ›
To make an egg replacement out of silken tofu, just take 1/4 cup of tofu per 1 whole egg and pulse it in a blender or food processor until it's broken up. Then, substitute as you please!
What is a healthy substitute for scrambled eggs? ›
Chickpea flour
Got a bag of unused chickpea flour in your kitchen? Try using it to make vegan scrambled eggs. Simply add water and mix until it a smooth paste forms, then add spices or chopped veg and cook just as you would regular scrambled eggs. The chickpea flour will take on a wonderful firm texture as it cooks.
