Healthy Vegan Tofu Scramble Recipe

Healthy Vegan Tofu Scramble Recipe

This article may contain affiliate links. We collect a share of sales from qualifying purchases.

Scrambled eggs are a breakfast staple. But if you’re looking for a vegan alternative — or you just need to add some variety to your breakfast routine — try a tofu scramble.

A tofu scramble is exactly what it sounds like: a scrambled breakfast dish made from tofu instead of eggs. The firm-yet-fluffy texture of tofu makes it the perfect substitute for eggs, and it’s equally versatile — you can easily add salsa and diced peppers for a Southwestern tofu scramble or fresh tomatoes and feta for a Greek-inspired tofu scramble.

The Vegan Tofu Scramble below contains 330 calories and 45 grams of protein to help you power through your morning. (By comparison, one scrambled egg contains 91 calories and 6 grams of protein — so even if you’re not following a vegan diet, a tofu scramble is a great option for packing a lot of protein into your breakfast.) This recipe also sneaks in some cauliflower rice and baby spinach for extra texture, flavor, and nutrients — or you can use this recipe as a starting point and add your own healthy fixins.

healthy tofu scramble

Here’s our simple, tasty tofu scramble recipe to get you started.

vegan tofu scramble
5 from 3 votes
Print

Vegan Tofu Scramble

Course Breakfast
Cuisine American
Keyword tofu, vegan
Prep Time 5 minutes
Cook Time 12 minutes
Total Time 17 minutes
Servings 2
Calories 330 kcal

Ingredients

  • 1 tsp. olive oil
  • 1 (14-oz.) package firm organic tofu drained, chopped
  • 1 cup cauliflower rice
  • 2 Tbsp. nutritional yeast
  • ½ tsp. ground turmeric
  • ½ tsp. garlic powder
  • ¼ tsp. smoked salt (or Himalayan salt)
  • 2 Tbsp. unsweetened organic soy milk (optional)
  • 2 cups raw baby spinach

Instructions

  1. Heat oil in large skillet over medium heat.

  2. Add tofu and cauliflower, then mash with a fork or potato masher in the skillet.

  3. Cook, stirring frequently, for 5 to 6 minutes, or until extra liquid from tofu and cauliflower has cooked off.

  4. Add nutritional yeast, turmeric, garlic powder, and salt; mix well.

  5. Cook, stirring constantly, for 4 minutes.

  6. Pour in soy milk (if desired) and stir in spinach. Mix well. Cook for 2 minutes.

  7. Serve immediately, or store in the refrigerator in an airtight container for up to 3 days.

Recipe Notes

The Nutrition Facts box below provides estimated nutritional information for this recipe.

Nutrition Facts
Vegan Tofu Scramble
Amount Per Serving (1.25 cups)
Calories 330 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 4g25%
Sodium 158mg7%
Carbohydrates 17g6%
Fiber 13g54%
Sugar 2g2%
Protein 45g90%
* Percent Daily Values are based on a 2000 calorie diet.

Openfit Blocks

1 Fruits & Vegetables

1½ Proteins

½ Fat

vegan tofu scramble

Photography by Anguel Dimov, AB Creative

Kara Wahlgren

About

Kara Wahlgren is a contributing editor at Openfit and a freelance health writer whose work can be found at Prevention, Seventeen, Women's Health, and more. When she's not writing, she enjoys beach volleyball, traveling, live music, and running half marathons reeeaaally slowly.

Try Openfit for FREE Today!

Get Started
shares