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Home » Plant-Based Recipes » Breakfasts » Tofu Scramble - 10 minutes, one pan

Tofu Scramble - 10 minutes, one pan

Published: Jan 19, 2020 by Lauren Glucina • Naturopath, Nutritionist

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Tofu Scramble Recipe

Start the day right with this perfectly soft and creamy tofu scramble. 10 minutes to make, one pan – a delicious vegan alternative to eggs.

Tofu scramble on a plate with salad and seed brad

If you’ve been stuck in a breakfast rut, scoffing the same old bowl of oats morning on end (I'm looking at myself here kiddos), then I think you might just love this scrambled tofu – a fail-proof recipe that is beautifully seasoned, soft and creamy, ready to enjoy over grainy toast with a side of greens. Breaky perfection!

[bctt tweet="Soft and creamy tofu scramble – a quick and easy plant-based breakfast." username="laurenglucina"]

Tofu can be so hit and miss – particularly in a dish like this. Most recipes call for a firm block crumbled into a pan, cooked with a mixture of spices. Let me save you a breakfast disaster – this can only result in a dry plate of blandness! And no, you can’t disguise it underneath a pile of toppings, no matter how hard you try.

The secret in my opinion – is to add both milk (oat) and fat (coconut cream). With these two simple additions, magic happens, and, if you season it right – you’ve legit got the best tofu scramble in town.

Here's what you'll need:

  • Firm tofu – organic and GMO free
  • Quality extra virgin olive oil
  • Oat milk – or your choice of nut milk
  • Coconut cream – essential for the fluffy texture
  • Nutritional yeast – lends a cheesy flavour, adds B group vitamins
  • Onion powder – for sweetness
  • Paprika powder – for colour and flavour
  • Turmeric powder – for colour and antioxidants
  • Dijon mustard – to add depth of flavour
  • Black salt – a type of salt with a novel sulphuric taste (truly lends an eggy flavour!)
  • Chives – to serve

Flat lay of ingredients needed to make tofu scramble

How to make Scrambled Tofu

Hooray for a beautifully simple recipe!

Start by preparing the tofu scramble seasoning – simply whisk the oat milk and coconut cream together with the nutritional yeast, black salt and spices (paprika, turmeric, onion powder) [photo 1].

Open up your packet of tofu, drain and pat with a paper towel. Transfer to a plate and mash well with a fork [photo 2].

Heat a tablespoon of oil in a cast iron skillet, and finely chop chives while you wait the quick minute it takes to warm up [photo 3].

Add tofu to the skillet, and cook on low to medium heat for a just couple of minutes, stirring frequently [photo 4].

Pour the prepared liquid over the tofu, and cook for a further 2-3 minutes, allowing the liquid to absorb [photo 5].

Vegan scrambled eggs are done! Sprinkle over your chives, serve hot and enjoy! [photo 6].

Step by step photos for making scrambled tofu

Tips and tricks for breakfast perfection

  • Break the tofu up well as you cook it – the smaller the crumble, the more authentic it looks
  • Keep the temperature low to medium to avoid burning or sticking
  • Take it off the stove while there is still a tiny bit of liquid in the pan – it will absorb into the scramble by the time you plate it up
  • Increase the Dijon mustard to a teaspoon for a richer flavour
  • If you want to add fresh onion and garlic – cook them in the pan before you add the tofu
  • Enjoy your vegan eggs straight away! As amazing as this recipe is, cold tofu is no fun
  • Season with a little extra black salt, to your liking 

Close up of creamy vegan scrambled eggs

Make it a Balanced Meal

You can keep it simple and serve your tofu scramble on a seed loaf, grainy bread or sourdough (just add avocado).

Or – take it as an opportunity to get an extra few cups of fresh greens into your diet (we should be aiming for 8-9 cups a day).

I enjoyed this recipe with a simple rocket, avocado and cucumber salad, roast cherry tomatoes, fresh home grown broccoli sprouts courtesy of hubby (packed full of sulforaphane – antioxidant, cancer-protective powerhouse), seed bread with beet hummus, and the most gorgeous sunflower sprouts.

Ain’t that just a healthy, vibrant feast for the eyes! (Honestly - this was the most epic breakfast ever, so delicious).

Plate filled with a healthy vegan breakfast of scrambled tofu with salad, sprouts and kraut

Nutritionist’s Tips

Tofu is a great protein source for those on a plant-based diet – this recipe alone provides 14g per serve. However – organic and GMO free or not, tofu is still a processed form of soy bean, so my recommendation is to limit consumption to one serve a week.

I’m fine with regular consumption of edamame, tempeh and miso - a full blog on soy consumption and health is on the way.

Enjoy guys XO

If you make and enjoy this recipe, please leave a rating below. And better yet – leave me a comment to tell me how you got on, or just say hi – I LOVE hearing from you. Follow me on Instagram, Facebook or Pinterest to see more of my everyday recipes and wellness tips.

If you’d like to chat with me about essential oils, or book in a class, you can do that here. If you’re after a Naturopathic consult, read more here.

Close up of perfectly creamy scrambled tofu

Tofu Scramble

Naturopath Lauren Glucina
Perfectly soft and creamy tofu scramble. 10 minutes to make, one pan. This recipe makes enough for two, with some leftovers.
5 from 7 votes
Print Recipe Pin Recipe
Prep Time 5 minutes mins
Cook Time 5 minutes mins
Total Time 10 minutes mins
Course Breakfast
Cuisine Dairy-free, Gluten free, Plant-based
Servings 2
Calories 273 kcal

Equipment

  • Cast iron skillet

Ingredients
  

  • 300 g firm tofu organic, GMO free
  • 1 tablespoon olive oil extra virgin
  • ½ cup oat milk
  • ¼ cup coconut cream
  • 1 tablespoon nutritional yeast
  • ½ teaspoon onion powder
  • ½ teaspoon Dijon mustard
  • ¼ teaspoon paprika powder
  • ¼ teaspoon turmeric powder
  • 1/8 teaspoon black salt
  • 2 tablespoons chives finely sliced

Instructions
 

  • Start by preparing the tofu scramble seasoning – simply whisk the oat milk and coconut cream together with the nutritional yeast, black salt and spices.
  • Open up your packet of tofu, drain and pat with a paper towel. Transfer to a plate and mash well with a fork.
  • Heat a tablespoon of oil in a cast iron skillet, and finely chop chives while you wait the quick minute it takes to warm up.
  • Add tofu to the skillet, and cook on low to medium heat for a just couple of minutes, stirring frequently.
  • Pour the prepared liquid over the tofu, and cook for a further 2-3 minutes, allowing the liquid to absorb.
  • Remove from the stove top, sprinkle over your chives, serve hot and enjoy.

Notes

  • Break the tofu up well as you cook it – the smaller the crumble, the more authentic it looks
  • Keep the temperature low to medium to avoid burning or sticking
  • Take it off the stove while there is still a tiny bit of liquid in the pan – it will absorb into the scramble by the time you plate it up
  • Increase the Dijon mustard to a teaspoon for a richer flavour
  • If you want to add fresh onion and garlic – cook them in the pan before you add the tofu
  • Enjoy your vegan eggs straight away! As amazing as this recipe is, cold tofu is no fun
  • Season with a little extra black salt, to your liking
  • Nutrition panel is an estimate only, and is for 1 serving.

Nutrition

Calories: 273kcalCarbohydrates: 11.6gProtein: 14gFat: 20gSaturated Fat: 8.8gSodium: 77mgFiber: 2.4gSugar: 1.2gCalcium: 214mgIron: 2mg
Keyword Tofu Scramble
Tried this recipe?Let us know how it was!

 

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About the Author

I’m Lauren, practising Naturopath, Medical Herbalist, Nutritionist, and essential oils educator in Auckland, New Zealand. I’m incredibly passionate about food as medicine, and helping connect people with the healing power of Nature.

BNatMed, AdDip NutMed, BCS, Certified FitGenes Practitioner.

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ABOUT

I'm Lauren Glucina, a New Zealand based Naturopath, Medical Herbalist and Nutritionist. My main goal is to empower you to connect with the healing power of Nature. I've been sharing plant-based recipes, natural remedies and health articles here since 2012.

If you're here, you're not here by mistake. You're ready to put your physical, emotional and spiritual health first. Welcome!

BNatMed, AdDip NutMed, BCS.

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