Tofu Scramble with Veggies

posted by Chef Ani on Feb 15, 2017 (last updated Apr 5, 2024)

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Whether you are looking for a substitute for scrambled eggs or grew up on tofu scramble, here is a fantastic, easy Tofu Scramble with Veggies recipe that may become your next “must-have” for the breakfast meal.

Tofu is a tasty and healthy addition to any substantial breakfast. It is a complete protein packed full of nutrients, with claims to reduce the risk of heart disease and stroke. Tofu has no cholesterol and is a fantastic substitute for those beloved scrambled eggs that are a staple in the American diet.

In spite of its somewhat tarnished reputation, tofu is actually quite bland in taste and can take on just about any flavor, which means that there is really no such thing as “bad tofu”, but rather “bad seasoning”.

Today I am going to show you how to season scrambled tofu.

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Reasons to love this Tofu Scramble with Veggies recipe:

Tofu is a complete protein delivering a boat load of nutrients, anti-inflammatory and antioxidant properties.
It will give you energy and stamina for the day.
A great substitute for scrambled eggs. You can even make it taste more egg-like by adding Kala Namak salt. I use the Spice Lab’s Himalayan Black Crystal Kala Namak Salt. (link) This is a great trick to make tofu taste more like eggs.
It’s naturally gluten-free, nut-free, and oil-free.

What is Tofu?

Tofu is made from soybeans. Once the soybeans are made into soymilk, the milk is coagulated to form curds, which are pressed into blocks. It is a fun process that we did in culinary school, and fresh homemade tofu is a favorite. But since tofu making requires time and effort, it is so nice that we have a variety of tofu options in our local grocery store. Whenever possible, buy organic tofu to ensure that the soybeans are grown without chemicals and GMO-free.

What is Tofu Scramble?

Scrambled tofu is simply mashing the block of tofu into a crumble-like consistency, adding seasoning, and heating it in a skillet, similar to scrambled eggs.

What are the Usual Types of Tofu Found in Most Grocery Stores?

Silken: Silken is soft tofu that is great in smoothies, dips, and sauces but not good for scrambled tofu.
Firm: Firm tofu has less liquid than silken tofu but a little more than extra-firm tofu. Firm is my favorite tofu to scramble because it creates a soft egg-like consistency.
Extra-Firm: Extra-firm is also great for scrambled tofu, especially if you like your scramble a little dryer.

Why Buy Organic Tofu?

Most soybeans grown in the United States are genetically modified and sprayed with pesticides. Organic soybeans are not genetically modified and are produced without harmful pesticides and chemicals, and is therefore much better for you.

Ingredient List for Tofu Scramble with Veggies:

olive oil
onion
granulated garlic powder
firm organic tofu
nutritional yeast flakes
sea salt
Italian seasoning
turmeric
cayenne pepper
Fresh salsa

Health Benefits of Tofu:

A complete protein: a quarter block will give you 15.5 g of protein
A nutrient-dense food: good source of calcium, magnesium, iron, phosphorus, potassium, zinc, and folate.
Anti-inflammatory properties: eating anti-inflammatory food is always a good idea.
Antioxidants: protects the cells in the body.
Contains omega-3 fatty acids.
It may help with serious health conditions such as cancer, diabetes, menopause, brain function, and many more.

How to Make Vegan Tofu Scramble with Veggies:

Step 1: Sauté Onion

Clean and chop the onion into petite size pieces. You do not want large pieces of onion in your scrambled tofu.
In a skillet, sauté onions in olive oil until slightly softened. They can still have a little crunch to them.

Step 2: Prepare the Tofu

Drain the tofu.
In a bowl, mash the tofu into a crumbly consistency.
Stir in nutritional yeast, salt, Italian seasoning, turmeric, and cayenne pepper.

Step 3: Sauté Tofu

Add the tofu mixture to the sautéd onions in the non-stick skillet.
Cook on medium to high heat for 3-4 minutes.
Stir in the fresh salsa and garnish with fresh herbs.

Variations & Substitutions:

If desiring a more egg-like flavor: substitute the sea salt with Kala Namak, black salt.
For a Mexican flavor: Add more fresh salsa and fresh minced cilantro, and serve with guacamole
Italian flavor: Add fresh basil, fresh parsley, chopped tomatoes, and chopped olives
For a curry flavor: Add a teaspoon of cumin, a touch of cardamom, and coriander, and garnish with fresh cilantro

Allergy-Friendly Options:

Gluten-Free: Tofu is naturally gluten-free.
Oil-Free: Omit the olive oil and substitute it with the same amount of water. Soften the onion in the water.
Nut-Free: Tofu is naturally nut-free.

Serving Suggestions:

Serve with breakfast potatoes or hash browns.
Vegan sausages or vegan bacon.
Serve with a stack of vegan pancakes.

How to Store Vegan Tofu Scramble:

Store in an airtight container for up to 4 days in the fridge.
Reheat in a skillet.

Special Equipment or Tools:

Large non-stick skillet: It is helpful if you have a non-stick skillet as it requires less oil.

What to Do with Leftover Tofu Scramble with Veggies:

Leftover Scrambled tofu can be made into a wonderful vegan “eggsalad”. Add vegan mayo (Vegennaise) and stir to combine. Add a generous amount of this spread to two pieces of bread, and you have a terrific sandwich with very little extra work.
Make a breakfast burrito or taco by adding the scrambled tofu to a tortilla. Top with salsa, avocadoes, and cilantro.

Frequently Asked Questions:

Is Tofu Bad for you?

If the tofu is non-organic, it may be genetically modified and contain chemicals that could be harmful.
There are people who are allergic to soy, and they should avoid tofu.

Does sprouted tofu contain more nutrients?

Yes, the sprouted tofu provides more protein and is easier to digest.

What gives the Vegan Scrambled Tofu Its Yellow Color?

It’s the turmeric that gives the scrambled tofu its yellow color.

What is turmeric?

Turmeric is a healing herb with many health benefits.
It has anti-inflammatory properties.
Research s turmeric may be helpful for Alzheimer’s patients.
Turmeric can be a bit bitter in flavor, so be mindful of this when adding it to your scrambled tofu.

Can you omit the turmeric?

Absolutely, but it takes away the yellow color.

Is Tofu Soy-Free?

Tofu is made of soybeans, so it is not soy-free.

Can I freeze tofu?

Yes, you can freeze tofu, but it changes the consistency slightly.
Frozen tofu, when thawed, has a chewier texture, very useful in many dishes.