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Tofu Breakfast Scramble

A hearty plant-based breakfast scramble made with crumbled firm tofu seasoned with turmeric, nutritional yeast, and black salt for an egg-like flavor and color. Ready in under 20 minutes and packed with protein.

22 minEasyServes 4250 cal/serving

AmericanBreakfastStovetopVeganHigh ProteinLow CarbGluten-FreeDairy-FreeEgg-FreeNut-FreeLow-SodiumPork-FreeCorn-Free

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Ingredients

  • 28 oz extra-firm tofu, pressed, crumbled
  • 2 tbsp olive oil
  • 1 yellow onion, finely diced
  • 1 red bell pepper, diced
  • 4 garlic cloves, minced
  • 2 cups baby spinach
  • 1/2 tsp ground turmeric
  • 2 tbsp nutritional yeast
  • 1/2 tsp black salt (kala namak) or regular salt
  • 1/2 tsp smoked paprika
  • 1/2 tsp black pepper, freshly ground
  • 2 tsp gluten-free tamari or soy sauce

Instructions

  1. 1

    Press 28 oz extra-firm tofu between clean kitchen towels or a tofu press for at least 5 minutes, then crumble it into rough, bite-sized pieces.

  2. 2

    Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add 1 finely diced yellow onion and 1 diced red bell pepper and cook, stirring, until softened, about 4 minutes.

  3. 3

    Add 4 minced garlic cloves and cook 30 seconds until fragrant.

  4. 4

    Add the crumbled extra-firm tofu to the pan and spread it out. Cook undisturbed for 2 minutes to develop a little browning, then stir.

  5. 5

    Sprinkle in 1/2 tsp ground turmeric, 2 tbsp nutritional yeast, 1/2 tsp smoked paprika, 1/2 tsp black pepper, and 1/2 tsp black salt (kala namak) or regular salt. Add 2 tsp gluten-free tamari or soy sauce and toss everything well to coat. Cook 2 more minutes.

  6. 6

    Add 2 cups baby spinach and stir until wilted, about 1 minute. Taste and adjust seasoning. Serve immediately.

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Questions

Do I have to press the tofu for Tofu Breakfast Scramble?

Step 1 reads: "Press 28 oz extra-firm tofu between clean kitchen towels or a tofu press for at least 5 minutes, then crumble it into rough, bite-sized pieces." Yes, if you want it to brown. Step 1 squeezes out water that would otherwise steam the surface and dilute the sauce.

What can I use instead of nutritional yeast in Tofu Breakfast Scramble?

The entry for Tofu Breakfast Scramble calls for 2 tbsp nutritional yeast. In its place: Finely grated Parmesan where dairy is fine. For vegan cooking, a little white miso gives the savor without the cheesiness.

Can I use a different firmness of tofu instead of tofu in Tofu Breakfast Scramble?

Go firmer, not softer. Extra-firm stands in for firm anywhere; anything softer breaks up when it is fried or stirred. Press it for 15 minutes either way. As written, the entry for Tofu Breakfast Scramble uses 28 oz extra-firm tofu, pressed, crumbled.

Is Tofu Breakfast Scramble low-carb?

A serving of Tofu Breakfast Scramble carries 10 g of carbohydrate, 2 g of it fiber. Against a strict 20 g keto day that is 50 percent of the budget; against a moderate 100 g low-carb day it is 10 percent.

Does Tofu Breakfast Scramble contain soy?

Yes: 28 oz extra-firm tofu, pressed, crumbled and 2 tsp gluten-free tamari or soy sauce. The full allergen list for this entry is soy. Packaged ingredients vary by brand, so check labels if the allergy is serious.

How much protein is in Tofu Breakfast Scramble?

One serving (the recipe makes 4) has 16 g of protein in about 250 calories, alongside 10 g carbohydrate and 7 g fat, plus 2 g fiber and 290 mg sodium. The figures are estimates computed from the ingredient list. More like it: the high-protein breakfast collection.

How do I store and reheat Tofu Breakfast Scramble?

Refrigerate what is left of Tofu Breakfast Scramble within two hours and eat it within three days. Reheat gently on the stovetop.

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