Amazing Tofu Scramble

On weekends, this amazing Tofu Breakfast Scramble is one of our favorite vegan breakfast options that we eat on a regular basis. It’s easy to make, filling, and delicious!

We love to eat this tofu scramble recipe in so many variations. Sometimes it’s served with smoked tempeh bacon, and other times we pile it on toast and eat as an eggless scramble sandwich. There are unlimited options to choose from, because this vegan breakfast scramble rules!

This tofu scramble is so great because it’s

• Hearty
• Satisfying
• Savory
• Packed with veggies
• Healthy
• Easy to make
• Simple & delicious

How to make tofu breakfast scramble

The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.

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 a frying pan, saute onion, red pepper, and mushrooms in approximately 2 Tbsp. veggie broth or water for approximately 3-4 minutes.

I am often asked about which nonstick pan I use, and my favorite is the 12″ Stone Earth Ozeri Fry Pan. There are actually two of them in my kitchen, and I use them daily.

Add the crumbled tofu to the 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 as pepper does.

Add baby spinach, cover the pan with a lid, and allow leaves to wilt, approximately 2 minutes

Remove from heat and serve with toast, grits, or fruit. Tofu Scramble is a great breakfast to pair with my Smoked Tempeh Bacon.

Plant-based vegan sausage makes a great addition when serving this for breakfast. It is one of the many products that I like to order from MamaSezz meal delivery service. It comes ready to heat and eat, and it can also be frozen.

How long do the leftovers last?

The leftovers keep in an airtight container in the refrigerator for 7-10 days and reheat extremely well. We love to make breakfast scramble sandwiches with my low-fat mayo, smoked tempeh bacon, fresh spinach leaves, and mustard.

Tofu Scramble Burritos

Sometimes we even wrap this tofu breakfast scramble up in a tortilla for a healthy Breakfast Burrito. It’s a quick and easy breakfast that is so much better than the greasy fast food drive-through breakfast burritos!

Tips & suggestions

• Storage- Keeps in the refrigerator for up to 10 days in an airtight container
• Reheats- This dish reheats very well in the microwave in just a few seconds.
• Tofu type- Use the firm or extra firm tofu for best results.
• Freezing- If you freeze the tofu before cooking makes the texture even better.

*Originally published September 07, 2016.

Freezing tofu makes it easy to press with hands

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 Kabob.

Just bring the plastic tub of tofu home from the grocery store and place it in the freezer. Allow it to freeze for at least a week or more. When you’re ready to use it, simply defrost and squeeze the water out with your hands. No need for a tofu press! It’ll be ready to use in the breakfast scramble or other recipes.

Defrosting frozen tofu tips

There are a few different options for defrosting.

Transfer from freezer to refrigerator and allow it to defrost. This will take up to 48 hours.

Place frozen tofu on the countertop and let it thaw for a couple of hours.

Remove tofu from the plastic tub and place it in a microwave-safe bowl. Defrost in the microwave on defrost setting.

Submerge in a large bowl of hot water. If you are in a big hurry, you’ll want to dump the water after about 15 minutes and refill with more hot water. This is the quickest method for defrosting without a microwave.

Watch the 5-minute video to see for yourself how freezing ahead of time changes the texture and firmness of tofu and makes it perfect for tofu scramble.

Other variations for this tofu scramble

• Potato and Spinach Scramble: 1 Yukon gold potato and spinach
• Thai Red Curry Scramble: 1 tbsp. red curry paste, the 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 breakfast scramble is the ultimate, healthy breakfast powerhouse! Your arteries will thank you!

The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.

Is soy good for you?

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 which 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. This short video explains the benefits of soy.

Recipe adapted from Physicians Committee for Responsible Medicine.

Other great vegan breakfast recipes

• Breakfast English Muffins
• Healthy Breakfast Scramble
• Fruited Quinoa
• Smoked Tempeh Bacon

For those of you new to the whole food plant-based lifestyle, we’ve created a FREE 7-Day Plant-Based Menu Planner to help you get started!

This post may contain affiliate links. Read my full disclosure here.

If you try this recipe, please let us know how you like it by rating it and leaving a comment. We love to hear from you!

4.74 from 19 votes

Amazing Tofu Scramble

This is the ultimate, healthy breakfast powerhouse! Your arteries will thank you! Watch our 5-minute cooking demo of this recipe above.

Prep: 15 minutes mins

Cook: 10 minutes mins

Total: 25 minutes mins

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Servings: 4 servings

1x2x3x

Ingredients 

US Customary - Metric

• ▢ 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
• ▢ 1-2 teaspoons ground tumeric
• ▢ 1 teaspoon Braggs Amino or soy sauce
• ▢ 1 teaspoon nutritional yeast
• ▢ 1 handful spinach leaves
• ▢ 1/4 teaspoon sea salt optional

Instructions

• 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.

Equipment

Bragg Liquid Aminos, 32 oz

12" Stone Earth Frying Pan by Ozeri

Video

Notes

Tips & suggestions

• Storage- Keeps in the refrigerator for up to 10 days in an airtight container
• Reheats- This dish reheats very well in the microwave in just a few seconds.
• Tofu type- Use the firm or extra firm tofu for best results.
• Freezing- If you freeze the tofu before cooking makes the texture even better.

Nutrition

Calories: 87kcal | Protein: 7g | Fat: 2g | Fiber: 3g

Disclaimer

To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.

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About Terri Edwards

Hi guys! I am the content creator behind EatPlant-Based and a licensed Food for Life instructor with the Physicians Committee for Responsible Medicine. I am passionate about sharing healthy recipes and tips to empower others to get healthy.  I’m so glad you’re here! Read More…