On weekends, this amazing tofu breakfast scramble is one of our favorite vegan breakfast options that we eat on a regular basis.
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
- Packed with veggies
- Easy to make
- Simple & delicious
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How long do the leftovers last?
The leftovers keep in an airtight container 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!
Tofu Scramble Facts
- keeps in the refrigerator for up to 10 days in an airtight container
- reheats very well
- best when the firm or extra firm tofu is used
- freezing the tofu before cooking makes the texture even better
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
There are a few different options for defrosting.
- Transfer from freezer to refrigerator and allow 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 plastic tub and place 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.
RECIPE CARD BELOW
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
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 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. This short video will explain the benefits of soy.
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 is the ultimate, healthy breakfast powerhouse! Your arteries will thank you!
Other great vegan breakfast recipes
Tofu scramble cooking video
- 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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Nutrition Information:Yield: 4
Amount Per Serving: Calories: 87 Total Fat: 2g Fiber: 3g Protein: 7g
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