If you have never tried a tofu scramble, you’re definitely in for a treat. Eggs are oftentimes one of the hardest things for aspiring vegans to give up. Luckily, tofu scrambles are a delicious vegan alternative to your favorite breakfast scramble. They have a similar texture, a very similar taste, and are incredibly nutritious. Plus, believe it or not, they’re actually even easier to make! Simply scramble with a few spices just as you would eggs, and you will be enjoying a fork full of fluffy protein-packed tofu goodness in just a few minutes. The recipe below incorporates creamy sweet potatoes, juicy tomatoes, and steamed spinach, but you can use any vegetables you like, or enjoy them straight up.
What Makes Tofu Scramble Taste Like Eggs?
Tofu has a very mild taste, meaning it will take on any spice you season it with. To achieve an “eggy” taste, I always reach for three things.
- Kala Namak, or Indian Black Salt, adds an egg-like sulfur taste and is a great source of minerals and iron.
- Nutritional Yeast adds a cheesy, savory, flavor and is full of nutrients such as B vitamins, fiber, zinc, and 18 amino acids. Note: nutritional yeast is VERY different than active baker’s yeast.
- Turmeric, which is added less for flavor and more for naturally enhancing the color to a nice golden egg-like hue.
Do I Need to Press my Tofu Before Scrambling?
When making tofu scrambles you do not need to press your tofu! Because you are going to scramble it, a little bit of moisture in the skillet is just fine. To achieve the best texture I like to use firm or extra firm tofu which will result in a fluffy egg-like scramble.
What Type of Seasonings Should I use in my Tofu Scramble?
As mentioned above, tofu will take on the flavor of any seasonings you pair it with, which is one of the reasons why its so wonderful! The possibilities for tofu scramble seasonings are nearly endless. A great starting point is nutritional yeast, turmeric, salt and pepper but a few of my favorite additions are:
- Southwest: smoked paprika, garlic, chili powder, cumin, coriander
- Coconut Curry: ginger, curry powder, garlic, and coconut yogurt
- Italian: oregano, basil, garlic, marjoram, thyme
- Mexican: oregano, chile flakes, cilantro, garlic, paprika
How Does the Nutrition Info Compare to Eggs?
Depending on your dietary needs, tofu scrambles and eggs can both be healthy and nutrient rich choices. For a plant-based diet, tofu is a wonderful protein source and incredibly rich in calcium and iron.
Tofu Scramble (4oz)
Calcium: 43% DV
Iron: 36% DV
Scrambled Eggs (2 eggs)
Fat: 10.3g (3g Saturated Fat)
Calcium: 5% DV
Iron: 9.7% DV
- 1 small sweet potato, cubed
- 8 oz firm or extra firm tofu
- 2 TBSP nutritional yeast
- 1/2 tsp kala namak black salt or regular salt
- 1/8 tsp turmeric
- 1/2 tsp paprika
- black pepper, to taste
- 1 C baby spinach
- 1/2 C cherry tomatoes
- 1 TBSP fresh parlsey, chopped
- Heat a large cast iron skillet over medium heat and add a small amount of water. Add your sweet potatoes to the skillet and cover to steam for 5 minutes until tender.
- Move sweet potatoes to the side of the skillet and add your tofu to the skillet. Use the back of a wooden spoon to mash. Top with seasonings and begin to scramble, incorporating sweet potatoes. Scramble for 2-3 minutes, adding a little olive oil if desired.
- Add in spinach and tomatoes and scramble to heat through until spinach is wilted and tomatoes have softened.
- Serve hot garnished with fresh parsley.