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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.

Get control of your sugar habit with Sugar Free 3! It gives you simple instructions to eliminate added sugars, refined carbs, and artificial sweeteners for just 3 weeks. Sign up for Openfit today, and order your book on Amazon for even more tips.

healthy tofu scramble

healthy tofu scramble
5 from 3 votes
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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 10 minutes
Total Time 15 minutes
Servings 2
Calories 219 kcal

Ingredients

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

Instructions

  1. Drain and pat dry tofu; roughly chop.

  2. Heat oil in large skillet over medium heat. Add tofu and cauliflower rice; mash with a fork or potato masher. Cook, stirring frequently, for 5 to 6 minutes, or until liquid from tofu and cauliflower has evaporated.

  3. Add nutritional yeast, turmeric, garlic powder, and salt; mix well. Cook, stirring frequently, for 2 minutes.

  4. Add soy milk (if desired) and spinach; mix well. Cook for 2 minutes.

  5. Serve immediately, or store refrigerated in an airtight container for up to three days.

Recipe Notes

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

Nutrition Facts
Vegan Tofu Scramble
Amount Per Serving (1.5 cups)
Calories 219 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 2g13%
Sodium 375mg16%
Carbohydrates 12g4%
Fiber 5g21%
Sugar 2g2%
Protein 22g44%
* Percent Daily Values are based on a 2000 calorie diet.

healthy tofu scramble- low carb meal prep

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.

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