This vegan tofu scramble is going to be one of your newest breakfast go-to’s!
As a mostly plant-based athlete, I’m always looking to make high-protein recipes to help me hit my protein goals! 💪🏼 Typically my breakfasts veer more towards the sweeter side, but today I wanted something a bit more savory, and this simple tofu scramble did not disappoint!
I’ll definitely be meal prepping this vegan breakfast tofu scramble very often!
I hope you love this easy vegan tofu scramble!
All About Vegan Tofu Scramble
Is tofu scramble healthier than eggs?
No, the choice is totally up to personal preference. Both eggs and tofu contain a decent amount of protein. But tofu is lower in fat than eggs, so if you’re looking to lower your fat intake, this could be a good option.
Both eggs and tofu also provide many essential amino acids.
What does tofu scramble taste like?
Typically tofu just takes on the flavor of whatever you season it with. However, if you’re interested in what the texture is, it is VERY similar to scrambled eggs. You’ll have a hard time even remembering it’s not eggs.
How long does tofu scramble last in the fridge?
Typically I will leave my cooked tofu (any style) in the fridge for up to 5 days. After that, the texture may not be quite as good, even though the tofu probably won’t have gone “bad.”
Is tofu good for weight loss?
Weight loss comes down to being in a caloric deficit. So you can eat too much of anything and it could cause you not to lose weight. However, tofu is a lower calorie protein option than many other vegan proteins.
Can I eat tofu scramble everyday?
Studies have shown that eating tofu on a daily basis appears to be safe and beneficial, as long as you don’t exceed 3-5 servings per day. (But really, who would eat that much tofu anyway?
The Best Tofu Scramble
Vegan Tofu Scramble
This mouth-watering vegan tofu scramble only takes a few steps, involves minimal cleanup, and can easily be meal prepped for several days!
- bowls or meal prep containers
- cutting board
For the scrambled tofu:
- 1 (14 oz.) block tofu (extra firm)
- 2 tsp olive oil
- 1 tbsp minced garlic
- 1 tsp cumin
- ½ tsp ground turmeric
- 1 tsp dried oregano
- ½ tsp salt ((any kind))
- ¼ tsp black pepper ((any kind))
For the beans:
- 1 (15 oz.) can beans of choice, drained ((any kind; black or great northern preferred))
- 1 tsp olive oil
- ½ tsp chili powder
- ½ tsp ground cumin
- ¼ tsp salt ((any kind))
- 2 avocados ((sliced))
- 3 cups cherry tomatoes
- 3 tbsp pepitas (pumpkin seeds)
- Your favorite salsa
- 1 lime ((to squeeze over top))
- Pinch pink Himalayan salt
- Lay out 3 serving bowls or meal prep containers to fill.
Make the scrambled tofu:
- Drain the tofu (no need to press.)
- Lay the tofu on cutting board and use a fork to mash entirely.
- Bring skillet to medium heat, then add in the 2 tsp olive oil, garlic, oregano, cumin, turmeric salt, and pepper. Cook while stirring frequently, until fragrant (about 1 minute.)
- Add tofu to mixture in skillet. Cook, mixing all together, stirring occasionally, until heated through (about 5 minutes.)
- Divide the tofu into bowls.
Prep the beans:
- Put skillet back on stove. Add tsp of olive oil and bring to medium heat.
- Drain the beans, add to the skillet, add in the chili powder and cumin. Cook, stirring frequently, until heated through (about 2 minutes.)
- Divide the beans into the bowls.
- Each bowl gets: ½ an avocado, 1 cup cherry tomatoes, 1 tbsp pumpkin seeds, ¼ lime, and a dollop of salsa.
You may also choose to add a dollop of vegan Greek yogurt (yogurt not added in nutrition facts.)
Carbs: 41 g.
Fat: 27.6 g.
Protein: 27.5 g.
If you loved this tofu scramble, I know you’ll also love these clean breakfast ideas!
I hope you love this vegan tofu scramble!