Busy mornings? this one's for you! Our easy egg tofu recipe makes a delicious scramble that is super nutritious, flavorful, and quick to make! Made with tofu and a few simple ingredients in one pan. Perfect for those hectic weekday mornings. Say goodbye to monotonous oatmeal and hello to a breakfast that the whole family will love.
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- Creating Tofu Egg Scramble
- 👪Why YourFamily Will Love This Recipe
- 🥒Will Picky Eaters Like This
- 🧠Brain Benefits of Tofu
- 🧂Black Salt: The Secret to an Eggy Tofu Scramble
- 💡Recipe Tips & Tricks
- 👩🏽🍳Step-By-Step Instructions
- 🥬Substitutions & Leftover Ideas
- 🥡Storing Egg Tofu Scramble
- 🥣Make this next…
- 📖 Recipe
- Information Source
Creating Tofu Egg Scramble
I'm thrilled to share with you a recipe that has recently become a staple in our household - the Tofu Egg Scramble.
Like many families transitioning to a plant-based diet, we initially hopped on the oatmeal and smoothie express. Tofu scramble? It seemed like a distant station we hadn't quite reached yet. Perhaps it was the novelty of the idea, or maybe we were just so enamored with the plethora of naturally vegan recipes that we didn't feel the need to venture into veganizing traditional dishes.
When my son was diagnosed with a gluten allergy, our family dove headfirst into a gluten-free lifestyle. Instead of trying to recreate gluten-filled favorites, we embraced naturally gluten-free dishes. This approach made the transition smoother and introduced us to a world of culinary delights we might not have explored otherwise.
Fast forward to our plant-based transition. Despite initial resistance to tofu and beans, we stuck to our tried-and-true strategy of focusing on naturally vegan recipes. Gradually, we introduced new foods, and guess what? Tofu won the day!
Our tofu egg scramble recipe is now a cherished addition to our breakfast rotation. It's a delightful blend of flavors and textures that's as easy to prepare as traditional scrambled eggs but without any animal products. So, whether you're a seasoned vegan or just exploring plant-based options, this egg tofu recipe is a delicious discovery waiting to happen!
👪Why YourFamily Will Love This Recipe
We absolutely adore this tofu scramble recipe in our household, and we think you and your family will too. Here are four reasons why this dish is a hit with us:
- Quick to Make: This tofu scramble comes together in no time, making it a perfect choice for those busy mornings when you need a quick and satisfying meal.
- It's Delicious: This recipe for tofu scramble is packed with flavors that will delight everyone's taste buds. The blend of spices gives it a savory, cheesy, and slightly smoky flavor that's hard to resist.
- It's Nutritious: Made with simple ingredients, this tofu scramble is not only tasty but also packed with protein and essential nutrients, making it a great start to the day.
- It's Versatile: This humble dish can be customized to suit everyone's preferences. Add veggies for an extra nutritional boost, wrap it into a breakfast burrito (my son's favorite), or add it to a salad - the possibilities are endless!
🥒Will Picky Eaters Like This
- Familiar Texture and Flavor: The texture and flavor of this tofu scramble are similar to traditional scrambled eggs, making it a hit with picky eaters who are used to classic breakfast dishes.
- Customizable: If your picky eater isn't a fan of certain spices or ingredients, you can easily adjust the recipe to suit their tastes.
- Fun to Eat: Let's face it, scrambled food is fun to eat! Plus, you can involve your little ones in the cooking process, which often makes them more excited to try the dish.
Remember, every child is different, so feel free to tweak the recipe as needed to make it a hit with your picky eater. If you are struggling with some picky eaters, check out this post where I share the tips and strategies that helped me with my three kids.
🧠Brain Benefits of Tofu
As a neuroscientist and a mom, I'm always on the lookout for foods that not only taste great but also offer some serious brain-boosting benefits. And guess what? Tofu, the star of our egg tofu scramble recipe, is one of those foods! Here's why:
- Soy is a Complete Protein Source: Soy, including tofu, provides a complete source of dietary protein, meaning it contains all the essential amino acids (1). This is unlike most plant proteins so it's a great ingredient to include in your family's diet!
- Plant Protein Supports Brain Health: Tofu is a plant protein, and research shows that plant proteins can support our brain health in some pretty amazing ways. For instance, a process called autophagy, which is like a deep cleaning for our cells, is essential for brain health (1,2). This process can be influenced by our diet, including the consumption of plant proteins like tofu (2).
- Neuronal Health: There's also evidence that certain compounds found in plant-based foods can stimulate activity in our neurons (3). This means that eating tofu could help keep our neurons active and healthy (3).
- Stress Management: Lastly, some plant-based foods, including those rich in plant proteins, can contribute to the production of GABA, a neurotransmitter in the brain (4). GABA is like our brain's natural chill pill, helping to manage stress and anxiety (4).
Remember, while these studies suggest potential benefits, it's always important to consider individual dietary needs and preferences. Always consult with a healthcare provider or a nutritionist for personalized advice.
🧂Black Salt: The Secret to an Eggy Tofu Scramble
If you're wondering what makes our tofu scramble recipe stand out, let me introduce you to the secret ingredient - black salt. This humble ingredient, while inexpensive, makes a tremendous difference in flavor, especially when it comes to mimicking that classic eggy taste in our tofu scramble.
I also add it to our vegan quiche to give it that extra touch! But if you are not interested in unique ingredients then skip this one and use regular old salt!
What is Black Salt?
If this is the first time you are hearing about black salt let me tell you a little about it. Also known as kala namak, or Indian black salt is a unique ingredient that comes in three forms, with Indian black salt being the most popular. It's known for its high sulfur content, which gives it that distinctive eggy flavor. And yes, it does have a certain... let's say, 'sulfuric' aroma (my son insists on calling it 'farty' - kids, am I right?).
But what exactly is black salt? It actually starts its life as Himalayan Pink Salt or sodium chloride. The salt is then heated to high temperatures and mixed with a variety of Indian spices and herbs, including the harad fruit, which is rich in sulfur.
So, while you could use regular salt in your tofu scramble, I highly recommend giving black salt a try. It's a great addition that takes the egg mixture to a whole new level, making this the best tofu scramble you'll ever taste. Trust me, your taste buds will thank you!
Let's gather our main ingredients for this delightful egg tofu recipe.
- Fresh Tofu: The star of our scramble. I always go for firm tofu )although extra firm tofu also works) as it holds its shape well yet still provides a nice texture to the scramble. You can use soft tofu but it may be more runny and have less texture. So no special kind of tofu is needed!
- Vegan Butter: This adds a lovely richness to our scramble. If you're going for an oil-free version, veggie broth works just as well.
- Nutritional Yeast: A must-have in my kitchen. It gives a cheesy flavor to our scramble without any dairy.
- Garlic Powder and Onion Flakes: Because what's a scramble without a hint of garlic? It adds a lovely depth of flavor.
- Turmeric: This gives our tofu scramble that classic egg-like yellow color and has great health benefits too.
- Paprika: A dash of this gives a lovely smoky flavor and a hint of warmth to the scramble.
- Black Salt: The secret ingredient! It gives our scramble that sulfurous, eggy flavor.
💡Recipe Tips & Tricks
- Choose the Right Tofu: For the best tofu scramble, opt for firm tofu. It holds its shape well and gives a nice texture that's similar to scrambled eggs. Silken tofu tends to be too soft and may result in a mushy scramble.
- Press Your Tofu: Before you start cooking, make sure to press your tofu to remove excess moisture. This step is crucial as it allows the tofu to absorb the flavors of the spices better and gives it a better texture.
- Cook on Medium Heat: When it's time to cook, heat your pan over medium heat. High heat can cause the tofu to stick to the pan and burn. Medium heat ensures even cooking and gives the tofu a nice, slightly crispy exterior.
Now, let's dive into the step-by-step instructions to whip up this tasty egg tofu recipe.
Step 1: Press the Tofu:
Start by pressing your tofu to remove excess moisture. Wrap it in a dry tea towel and let it sit for about 5 minutes. This step is crucial for achieving the right texture in your scramble.
Pro tip: If you're a tofu regular, consider investing in a tofu press. It makes this step a breeze!
Step 2: Prepare the Spice Mix:
While your tofu is pressing, mix together your spices in a mixing bowl - nutritional yeast, onion flakes, garlic powder, turmeric, paprika, and black salt.
Pro tip: Mixing your spices in a small bowl beforehand ensures they're evenly distributed throughout your scramble.
Step 3: Crumble the Tofu:
Heat a pan over medium heat and add your vegan butter (or a splash of sesame oil or tablespoon of oil). Once it's melted, crumble the tofu into small pieces into the pan using your hands. Break apart any large pieces with a wooden spoon so you have small egg tofu pieces. Then pan fry it for a few minutes to allow more moisture to escape.
Equipment tip: Use a cast iron skillet if you have one. I found that it creates the best flavor and provides even cooking temps for the surface of the egg tofu.
Step 4: Add the Spice Mix:
Sprinkle your spice mix over the tofu and stir until it's fully incorporated. Adding the spices while the tofu is still cooking allows them to toast slightly, enhancing their flavors.
Step 5: Cook to Perfection:
Continue to cook your scramble on medium-high heat for another 5 minutes. If you prefer a drier scramble, feel free to cook it a bit longer on low heat until it starts to get golden brown. For a fluffier texture, do not overcook.
Recipe note: Cooking times can vary based on your stove and personal preference. Don't be afraid to adjust as needed!
And there you have it - a delicious Tofu Egg Scramble that's easy enough for even the most novice cooks to master. Top the finished dish with some fresh green onions and Voila, Enjoy!
🥬Substitutions & Leftover Ideas
- Tofu: If you're not a fan of tofu or want to try something different, you can substitute it with chickpeas. Here's a popular chickpea scramble recipe that's highly rated.
- Vegan Butter: If you're going for an oil-free version, veggie broth works well. Just add a little bit to a pan, I suggest using a non-stick pan if you use this option.
- Black Salt: If you can't find black salt, you can use regular salt. However, keep in mind that you'll miss out on the eggy flavor that black salt provides.
What to do with leftover egg tofu scramble:
- Tofu Scramble Salad: Add your tofu scramble to a fresh salad for a protein-packed lunch. We love adding it to our vegan creamy caesar salad!
- Breakfast Burrito: Wrap your tofu scramble in a tortilla with some fresh veggies and salsa for a hearty breakfast burrito. Add in any veggies you have and top with some hot sauce. We love adding spring onions and diced tomatoes.
- Tofu Scramble Omelette: Add all the ingredients to a food processor and blend. Then pour into a hot and oiled non-stick pan. Cover and after a few minutes add some fresh veggies and fold it into an omelet for a delicious and nutritious breakfast. our favorite toppings are green onions, broccoli florets, and shiitake mushrooms. Top with sesame seeds for that extra pop!
Remember, the beauty of this tofu scramble recipe is its versatility. Feel free to experiment with different ingredients and variations to make it your own. Enjoy!
🥡Storing Egg Tofu Scramble
If you happen to have any leftovers, or are looking to meal prep this recipe, here are some storage suggestions:
- In the Fridge: You can store any leftover tofu scramble in an airtight container in the fridge for up to 3-4 days. It's perfect for those busy mornings when you need a quick and nutritious breakfast.
- Reheating: When you're ready to enjoy your tofu scramble again, simply reheat it on the stovetop over medium heat until it's warmed through. You can also use a microwave, but be sure to stir it halfway through reheating to ensure even warming.
- In the Freezer: While you can technically freeze tofu scramble, I don't recommend it. Freezing changes the texture of the tofu, making it more spongy and less enjoyable. It's best to enjoy your tofu scramble fresh or within a few days of making it.
Remember, this egg tofu scramble recipe is not only delicious but also easy to store and reheat, making it a perfect choice for busy families. Enjoy!
No, pressing tofu for tofu scramble is not necessary provided you are using firm tofu. However, to get the best results we suggest you wrap your firm tofu in a tea towel and let it sit for 10 minutes.
When using the right spices, tofu scramble can resemble scrambled eggs in taste. By using black salt for its eggy taste and turmeric for its color, tofu scramble can look and taste very similar to the real thing! This recipe can be very helpful to anyone transitioning to a plant-based diet.
To make the perfect tofu scramble, start by pressing your tofu to remove excess moisture. Then, crumble the tofu into a pan with some vegan butter. Add in your spices, which include nutritional yeast, onion flakes, garlic powder, turmeric, paprika, and black salt. Stir and pan-fry the tofu on medium-high heat, allowing the spices to fully incorporate and the tofu to get a bit crispy. Adjust the cooking time to your preference. If you like a drier scramble, cook it for a few more minutes.
Yes, tofu scramble can be reheated. If you have leftovers, store them in an airtight container in the fridge. When you're ready to reheat, you can do so in a pan over medium heat or in the microwave. Add a little oil, water, or vegetable stock if needed to prevent it from drying out. Be careful not to overcook it during reheating.
While some cooked tofu dishes can be frozen, like curries or stews, it is not recommended you freeze your cooked tofu scramble. Freezing tofu changes it's texture making it more porous.
🥣Make this next…
I hope you enjoyed this egg tofu recipe, if you are looking for new recipes for easy vegan breakfast ideas be sure to check out these:
If you make this recipe be sure to tag me (@at.my.table) with your re-creations so I can share it over on Instagram!
Until next time, tchau
The Best Recipe For Tofu Scramble
- To begin make sure that you take a few minutes to remove some of the moisture from your tofu. Wrap the tofu in a dry tea towel and let it sit for 5 minutes. Meanwhile, add all of your spiced to a small bowl and mix.
- Then to a medium-hot pan add the butter and let it melt. Then using your hands crumble the tofu into the pan. Stir with a wooden spoon breaking any big pieces apart. Then continue to cook the tofu for a few minutes to allow more moisture to escape. Add in the spice mix.
- Continue to stir until the spice mix has been incorporated into the tofu. Cook on medium-high for another 5 minutes.If you enjoy a drier scramble then cook it for a few more minutes to allow more mositure to escpae. Feel free to adjust the cooking time to your preference.
- Duffy, L. (2007). The Science of Soy: What Do We Really Know?. Environmental Health Perspectives, 115(6), A302–A310.
- Levine, B., & Kroemer, G. (2008). Autophagy in the Pathogenesis of Disease. Cell, 132(1), 27-42.
- Dasgupta, B., & Milbrandt, J. (2007). Resveratrol stimulates AMP kinase activity in neurons. Proceedings of the National Academy of Sciences, 104(17), 7217-7222.
- Dhakal, R., Bajpai, V. K., & Baek, K. H. (2012). Production of GABA (γ - aminobutyric acid) by microorganisms: a review. Brazilian Journal of Microbiology, 43(4), 1230-1241.
- Mangels, A. R., Messina, V., & Melina, V. (2003). Position of the American Dietetic Association and Dietitians of Canada: Vegetarian diets. Journal of the American Dietetic Association, 103(6), 748-765.