Healthy Vegan Tofu Scramble Recipe

Healthy Vegan Tofu Scramble Recipe

Are you sick of eggs or looking for a good vegan breakfast recipe? If so we have the perfect tofu scramble recipe for you.

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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.

How to Make 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 fixings.

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healthy tofu scramble

healthy tofu scramble
5 from 3 votes

Vegan Tofu Scramble

Are you sick of eggs or looking for a good vegan breakfast recipe? If so we have the perfect tofu scramble recipe for you.

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


  • 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


  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

healthy tofu scramble- low carb meal prep

Photography by Anguel Dimov, AB Creative

Kara Wahlgren


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.

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