Skip the Eggs: This Tofu Scramble Is Your New High-Protein Breakfast BFF
Scrambled eggs may be the classic breakfast go-to, but if you’re looking for a vegan-friendly option that’s just as hearty and satisfying, it’s time to try tofu scramble. Made with crumbled tofu and a handful of flavorful seasonings, including the not-so-secret ingredient, nutritional yeast, this high-protein dish is perfect for busy mornings or even meal prep. It cooks in one pan, takes less than 30 minutes, and is endlessly customizable depending on what veggies or spices you have on hand. Even if you’re not vegan, this savory scramble is worth adding to your breakfast rotation.
What is tofu scramble?
Tofu scramble is the plant-based answer to scrambled eggs. It’s made by crumbling firm or extra-firm tofu and cooking it in a skillet with spices, seasonings and vegetables of your choice. Nutritional yeast adds a cheesy, umami flavor that gives the tofu a taste and texture surprisingly similar to eggs, without any animal products involved. In just two tablespoons, this golden powder can offer around four grams of protein, fiber and a hearty dose of B vitamins—including B12, which is often hard to find in plant-based diets. It’s also naturally low in sodium and calories.
You can serve tofu scramble as is, tuck it into a breakfast burrito or pile it on toast with avocado for an extra punch of protein and fiber. Many recipes pack 15 to 20 grams of plant-based protein per serving, making this an excellent way to start your day, especially for vegans or anyone looking to cut back on eggs or dairy.
How to make the best tofu scramble every time
The best part about tofu scramble is that you don’t need any fancy ingredients to make it. Here’s how to nail it every time:
- Choose the right tofu. Use firm or extra-firm tofu for the best texture. Soft or silken tofu will end up too mushy. Be sure to press the tofu for at least 10 minutes to remove excess water. It helps the tofu soak up flavor and crisp up better in the pan.
- Season like you mean it. A good tofu scramble needs more than just salt and pepper. Start with garlic powder, turmeric (for that yellow “eggy” color), black pepper and nutritional yeast. Some recipes also use kala namak, also known as black salt, which gives the tofu an eggy sulfuric taste (perfect if you’re after a more realistic flavor).
- Add veggies and toppings. Sauté in onions, bell peppers, spinach, mushrooms or whatever you love. You can also fold in black beans, roasted sweet potatoes or dairy-free cheese shreds. Finish with hot sauce, avocado, salsa or fresh herbs for added flavor.
High-protein vegan tofu scramble recipe
Whether you’re plant-based, protein-focused or just looking to shake up your breakfast routine, tofu scramble is a satisfying and savory way to fuel your morning. Here’s a simple recipe to follow:
Ingredients:
- 1 block (14 oz) firm or extra-firm tofu, pressed and crumbled
- 1 Tbs. olive oil
- 2 Tbs. nutritional yeast
- ½ tsp. turmeric
- ½ tsp. garlic powder
- ½ tsp. onion powder
- Salt and pepper to taste
- Optional: ¼ teaspoon kala namak (black salt)
- 1 cup spinach (or greens of choice)
- ½ cup diced bell peppers—we like red pepper for color
- ¼ cup chopped onion
- Optional toppings: avocado, salsa, hot sauce, fresh herbs
Directions:
- Total time: 20 minutes
- Yield: 2 servings
- Press the tofu for 10 to 15 minutes to remove excess moisture. Then crumble it into bite-sized pieces with your hands or a fork.
- In a large skillet over medium heat, add olive oil. Sauté the onions and bell peppers for three to four minutes, until softened.
- Stir in the crumbled tofu and cook for another five minutes, letting the edges get slightly crispy. Add nutritional yeast, turmeric, garlic powder, onion powder and black salt (if using). Stir well to coat.
- Fold in spinach and cook for one to two minutes until wilted. Adjust salt and pepper to taste. Top with avocado, salsa or your favorite toppings. Enjoy immediately.
Meal prep and storage tips for tofu scramble
Tofu scramble keeps well in the fridge for up to four days, making it great for meal prep. Store it in an airtight container and reheat in the microwave or on the stovetop with a splash of water or oil. You can even portion it into breakfast burritos, freeze them and reheat on busy mornings.
