Tofu Scramble

You can make this tofu scramble recipe and enjoy it with toast for a healthy breakfast. I also use it as an egg substitute in other recipes, such as Vegan Potato Salad, on a sandwich, and more. Made in minutes with minimal ingredients, you’ll love how easy it is to cook with tofu.

A serving of tofu scramble sits on a piece of toast with sliced green onions. A skillet with more is in the background.

We love having lots of healthy options for breakfast, such as this Green Smoothie or these Vegan English Muffins with some Chia Seed Jam.

If you miss scrambled eggs, this tofu scramble can become your favorite breakfast option because it contains plant-based protein.

Tofu scramble is delicious and easy-to-make! Wondering what tofu tastes like? It has a neutral flavor, so it takes on the flavors of what it’s cooked with. That makes this recipe a great alternative to scrambled eggs, as it provides a similar texture and flavor.

Key Ingredients

You can find the full printable recipe, including ingredient quantities, below. But first, here are some explanations of ingredients and steps to help you make this recipe perfect every time.

  • Lemon — We’ll use both the zest and the juice of the lemon.
  • Oats — I used rolled oats for this recipe, but you can substitute instant oats.
  • Chia — We’ll add some ground chia seeds to create a thicker texture. You can use whole chia seeds; I just prefer ground because it creates a smoother finished texture.
  • Syrup — I used maple syrup, but you can substitute agave nectar.
  • Milk — We’ll use almond milk for the best overnight oats! Substitute your favorite plant-based milk.
  • Yogurt — I love adding some plant-based yogurt (plain, unsweetened) for an even more tangy flavor.
  • Protein Powder — I add some vanilla protein powder for increased flavor and nutrients. If your protein powder is not sweetened, you may want to add an extra teaspoon or two of sweetener.
  • Cornstarch — We’ll use cornstarch to thicken the lemon curd topping.
  • Turmeric — A pinch of turmeric makes that lemon curd sunny yellow.
  • Extra-firm tofu — You’ll need one block of extra firm tofu. Here’s more on buying tofu.
  • Olive oil — Use any neutral oil, such as avocado oil or olive oi.
  • Nutritional yeast flakes — We’ll add nutritional yeast flakes, which you can find at health food stores or online.
  • Spices — You’ll need ground turmeric, paprika, and garlic powder.
  • Mild miso paste — you can buy this in the health food section of grocery stores and at health food stores.
  • Ground flax Seeds — an omega-3 powerhouse, but it also adds some nutty flavor and helps bind the tofu scramble

Why This Recipe is a Winner

  • CHEESY — Adding nutritional yeast flakes creates a slightly savory, cheesy flavor
  • COLORFUL — A pinch of ground turmeric adds color and a slightly earthy flavor.
  • FLAVORFUL — Mild miso paste adds delicious umami flavor to foods, and some studies indicate miso is a healthier alternative to salt

Serving Suggestions

Here are some great ways to serve your scrambled tofu eggs:

You can even use it as a meat substitute in your favorite dishes, like Vegan Taco Salad. Simply add taco seasoning or whatever seasoning you have in mind.

A block of extra firm tofu sits on a white plate.

What Tofu is Best for Breakfast Scrambles?

Firm or extra-firm tofu is best for tofu egg scrambles because it has a compact texture. Tofu is packed in water, so pressing the packing water is the best way to make way for the flavors you’re about to cook the tofu with. To press tofu, wrap it in a kitchen towel and place something heavy on it, like a pan or use a tofu press.

Storage Tips

Store the tofu breakfast scramble in a lidded container in the fridge for 3 to 5 days. You can freeze this, but the texture will be impacted. Tofu often becomes spongy after being frozen.

Frequently-Asked Questions

Does tofu scramble taste like eggs?

Tofu scramble has an egg-like color, consistency, and flavor. This makes it a great substitute to serve in place of eggs for breakfast or any time of day.

Is tofu scramble healthy?

Tofu scramble is a great low-carb, high-protein breakfast option for people on a plant-based diet or anyone looking for a low-cholesterol breakfast option.

Vegan egg scrambled on a piece of toast with more in a skillet behind it.

Healthy Tofu Eggs

You can make this tofu scramble today and enjoy the nutrition that comes as a result. Here are some nutritional highlights:

  • Each serving has 101 calories and 9 grams of protein
  • This tofu scramble is naturally gluten-free
  • You can expect over 200 grams of potassium for every serving
  • Tofu scramble is a dairy-free and egg-free alternative to your regular breakfast scramble
  • Make scrambled tofu healthier and more colorful by adding some fresh chopped spinach as it cooks

Obviously, I’m in the tofu scramble fan club. Are you? Give it a try today and let me know.

Vegan Breakfast Recipes

If you love this scrambled tofu recipe, be sure to try my tofu breakfast bowl. It’s delicious! Looking for more filling vegan breakfast ideas? Here are some favorites:

A piece of toast with a pat of melty vegan margarine sits behind a serving of tofu scramble.
A piece of toast with a pat of melty vegan margarine sits behind a serving of tofu scramble.

Tofu Scrambled Eggs

This super easy, healthy tofu scrambled eggs recipe can be ready with less than 10 ingredients and about 10 minutes. Serve it over toast, on salads, or even as a meat substitute in casseroles.
5 from 6 votes
Course: Breakfast
Cuisine: American
Prep Time: 2 minutes
Cook Time: 8 minutes
Total Time: 10 minutes
Servings: 4
Calories: 101kcal

Ingredients

  • 15 oz package extra firm tofu
  • 1 to 2 teaspoons olive oil
  • ½ cup water
  • ¼ cup nutritional yeast flakes
  • ½ teaspoon turmeric
  • ½ teaspoon paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon mild miso paste
  • 1 tablespoon ground flaxseed

Instructions

  • Drain the liquid from the tofu container.  Use paper towels or a dishcloth and wrap the tofu. Stand over the sink and press the tofu, gently, to remove excess liquid.
  • When the tofu is ready, place olive oil in a skillet over medium heat. Add the tofu use a spatula to break it into slices. Then break it up into smaller pieces. Stir occasionally while cooking for about 5 minutes.  
    Tofu is in a skillet and it's broken into pieces by a wooden spatula.
  • In a small bowl combine the water, nutritional yeast, turmeric, paprika, garlic powder, miso, and flax. Stir to combine. Pour over the tofu and stir so that each piece of tofu is seasoned. Cook until the sauce is absorbed by the tofu and is thickened, about 3 minutes.
    Pouring the sauce into tofu crumbles in the skillet.
  • Salt and pepper to taste. Serve with toast, on salads, on sandwiches in place of eggs, in potato salad, etc.
  • Store the tofu scramble in a lidded container in the fridge for up to 3 to 5 days. You can freeze this, but the texture will be impacted. Tofu often becomes spongy after frozen.

Recommended Equipment

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Notes

You can triple the spices in this recipe and store them in a small glass jar or spice jar to make this recipe even easier. 
Calories: 101kcal | Carbohydrates: 5g | Protein: 9g | Fat: 4g | Sodium: 97mg | Potassium: 284mg | Fiber: 1g | Sugar: 1g | Vitamin A: 125IU | Calcium: 38mg | Iron: 1.5mg

The nutrition information shown is an estimate provided by an online nutrition calculator and should not be considered a substitute for a professional nutritionist’s advice.

This post was originally published in 2018 and was updated to include new photos, new text, and an updated recipe in 2021.

15 Responses to Tofu Scramble

  1. Avatar thumbnail image for MarlyDiane (update) Reply

    5 stars
    Am still loving this recipe and use it all the time. I double or treble the dry spice mix and place in small containers ready to just add water and miso for an ultra speedy tofu scramble, especially when camping minus the miso.

    • Avatar thumbnail image for MarlyMarly

      Hi Diane
      I’m so glad you continue to enjoy this recipe. Love your idea of making the spice mix to have handy for impromptu tofu scramble. What a great idea! I’ll add that to the notes.

  2. Avatar thumbnail image for MarlyDIane Reply

    5 stars
    My new go to recipe! Delicious, quick and easy.

    • Avatar thumbnail image for MarlyMarly

      Thanks, Diane! So glad you like it. I just made another batch of it yesterday! 🙂

  3. Avatar thumbnail image for MarlyNicole Dawson Reply

    Loving all those extra ingredients in your scramble. Makes mine sound boring 🙂

    • Avatar thumbnail image for MarlyMarly

      Hi Nicole! Thanks. And I’m sure your scramble recipe is great too! ❤️

  4. Avatar thumbnail image for MarlyBrittany Roche Reply

    5 stars
    Tofu scramble is my favorite breakfast EVER! I love how you suggest mixing the spices with some water before pouring them into the pan with the tofu. Such a great trick! I’m going to have to try that next time (aka tomorrow morning lol). Thanks!

    • Avatar thumbnail image for MarlyMarly

      Thanks, Brittany! I feel like that trick helps infuse the tofu with lots of flavor!

  5. Avatar thumbnail image for MarlySarah Reply

    5 stars
    I love tofu scramble and yours looks so good!

    • Avatar thumbnail image for MarlyMarly

      Thanks, Sarah!

  6. Avatar thumbnail image for MarlyJenn Reply

    Breakfast is my fave – I wake up dreaming about what I’ll eat. 🙂 And I love a good scramble! This looks soooo yummy!

    • Avatar thumbnail image for MarlyMarly

      Thanks, Jenn. It’s really perfect on toast for breakfast. But I love to serve it on salads or even sandwiches. Yum!

  7. Avatar thumbnail image for MarlyTania | Fit Foodie Nutter Reply

    5 stars
    I love a quick and healthy fix like this one. Healthy yet so delicious, so ticks all the right boxes for sure

    • Avatar thumbnail image for MarlyMarly

      Thanks Tania! So glad you like it. This tofu scramble is a favorite of ours for sure!

  8. Avatar thumbnail image for Marlysuzi Reply

    5 stars
    so I made the yummiest breakfast burrito with these “eggs”. I tucked them into a soft wheat tortilla with some salsa verde, and sliced cooked sweet potato, some black beans and a bit of homemade cashew ricotta. wrapped in foil and warmed in the toaster oven. YUM!

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