On weekends, this tofu breakfast is one of our favorite vegan breakfast options.
Sometimes we even wrap it up in a tortilla for a healthy Breakfast burritos. Quick and easy breakfast that is so much better than the greasy fast food drive through breakfast burritos!
Freezing the tofu ahead of time and allowing it to thaw gives it a much firmer texture that is great for crumbling in this recipe or even for skewering for grilling Veggie Kabobs.
Watch the 5-minute video to see see for yourself how freezing ahead of time changes the texture and firmness of tofu.
What is tofu
Tofu or soybean curd is a food of Asian origin. Production of tofu involves soaking soybeans in water and creating soy milk, then curdling the milk using a substance such as calcium sulfate or lemon juice.
The curds are separated from the whey and usually packaged in block form. Most tofu brands offer a range of soft and firm varieties, which differ mainly in the amount of water retained.”–LiveStrong
Protein in tofu
Unlike most plant-based foods, soy is considered a complete protein, possessing all the essential amino acids. Tofu is thus a good protein source, due both to the amount and nature of the protein it contains.
The protein content is higher in firm types of tofu than in softer types. According to the Illinois Center for Soy Foods (ICSF), a 3-oz. piece of firm tofu has about 13 g of protein, compared with about 4 g in soft tofu. The Vegetarian Resource Group (VRG) puts the content of 4 to 5 oz. of tofu at 11 g.–LiveStrong
Some people are not too sure about tofu, because it contains phytoestrogens. Turns out, phytoestrogens are very health promoting and are not at all like our body’s natural estrogen that can cause harm and lead to disease.
This makes so much sense, because the countries that consume the most soy, such as Japan and China, have the lowest rates of cancer and chronic disease. The short video below will explain the benefits of soy.
Other variations for this scramble from Physicians Committee for Responsible Medicine:
- Potato and Spinach Scramble: 1 Yukon gold potato and spinach
- Thai Red Curry Scramble: 1 tbsp. red curry paste, juice from 1 lime
- Basil Tomato Scramble: 1 large chopped tomato, 8-10 diced basil leaves, freshly ground black pepper, and 1/4 tsp. crushed red pepper
This is the ultimate, healthy breakfast powerhouse! Your arteries will thank you!
To adjust the serving sizes of any of my recipes, simply go to the ‘Servings’ listed in the recipe card right above the ingredients list. Hover over the number of servings, and a sliding bar will appear. Slide to the number of servings you would like, and the ingredients will automatically adjust the amounts.
Other Great Vegan Breakfast Recipes Include:
Watch this cooking demonstration to see how easy preparing this recipe can be! If you are using an ad blocker, it might need to be turned off for a minute to watch this video. YouTube version for sharing available on our channel.
This is the ultimate, healthy breakfast powerhouse! Your arteries will thank you! Watch our 5-minute cooking demo of this recipe above.
- 1 package extra firm tofu, crumbled frozen, then defrost to increase firmness
- veggie broth for sauteing
- 1/2 cup onion, diced
- 1/2 cup red bell pepper, diced
- 1/2 cup mushrooms, diced
- 2 tsp ground tumeric
- 1 tsp Braggs Amino or soy sauce
- 1 tsp nutritional yeast
- 1 handful spinach leaves
- 1/4 tsp sea salt optional
NOTE: Freezing the tofu ahead of time and allowing it to thaw gives it a much firmer texture that is great for crumbling or even for skewering with kabobs. Watch the 5-minute video to see how it changes the texture and firmness.
Drain water from tofu and gently squeeze water out over a bowl or sink. Crumble tofu into a bowl and set aside.
Dice mushrooms, onions, and bell pepper. Any color--red, yellow, orange, green--can be used. Sometimes I even use diced cherry tomatoes instead.
In frying pan, saute onion, red pepper, and mushrooms in approximately 2 Tbsp. veggie broth or water for approximately 3-4 minutes.
Add crumbed tofu to pan with veggies.
Add turmeric, nutritional yeast, Bragg’s aminos, and tofu. Sauté for about 3 minutes. If additional liquid is needed, use another 1-3 Tbsp. of veggie broth.
If using cherry tomatoes instead of red bell pepper, add tomatoes now. They don't require any sauteing like pepper does.
Add baby spinach, cover pan with lid, and allow leaves to wilt, approximately 2 minutes
Remove from heat and serve with toast, grits, or fruit.
This is also delicious served as a breakfast burrito in a wrap.
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