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A yummy recipe for Vegan Tofu Scramble – loaded up with healthy seasonal veggies that you already have on hand. This vegan breakfast can be made in 15 minutes flat! Healthy, fast, high-protein and delicious!
If you surrendered to the air, you could ride it. ~Toni Morrison~
There are plenty of recipes out there for Vegan Tofu Scrambles, and for years now, I’ve thought, why put yet another one out there? But I keep hearing how many of you have found it useful on the Detox Guide, so I thought I would publish it. Plus, it’s a breakfast we make at least once a week at home, because it’s fast, healthy and really does a good job of using up any stray veggies in the fridge. And it keeps me full and energized all day long.
I load it up with veggies- and love using shredded kale or brussel sprouts or even shredded cabbage in this- and keep it vegan. We’ve made it a hundred different ways, depending on the season. So play around with it and align it with your own tastes. Instead of dairy, I’ll add avocado. For extra protein, seeds are nice and add good texture. Sprouts and fresh herbs or sliced scallions give it freshness.
The version above is made with asparagus, snap peas and mushrooms. A pinch of turmeric gives it its “eggy” color- which I really like – but is optional.
You can crumble the tofu like above or cut it into cubes ( like the first pictures). Up to you. My husband likes it cubed, to him it looks more appetizing, so he’ll usually jump in and cut the tofu for me before I have a chance to crumble it. 🙂
I like it either way.
You can easily cut back on the oil in this one, sautéing your veggies in water or broth if you like- and keeping the whole thing even lower in fat and calories- even though, its pretty low to begin with. However you want to do it friends.
Love you, and have a great Memorial Day Weekend.
xo
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Vegan Tofu Scramble
- Prep Time: 5
- Cook Time: 10
- Total Time: 15 minutes
- Yield: 2 1x
- Category: vegan, breakfast
- Method: Stove-top
- Cuisine: American
Description
Vegan Tofu Scramble – loaded up with healthy seasonal veggies that you already have on hand. This vegan breakfast can be made in 15 minutes flat! Healthy, Fast, delicious!
Ingredients
- 1 tablespoon olive oil
- 1/4 of an onion, diced
- 2 garlic cloves ( rough chopped ) or use powder ( add with the turmeric)
- 2–3 cups chopped veggies – use “saute-able” veggies like – asparagus, snow peas, mushrooms, shredded cabbage, chard, kale, bell pepper, zucchini, carrots… you get the idea. Use what you have.
- 8 ounces tofu, blotted with paper towels, and either cut into cubes, or crumbled
- salt and pepper to taste
- 1/4–1/2 teaspoon turmeric – optional ( see notes)
- very small splash soy sauce or Bragg’s liquid amino acid
- additional toppings- fresh herbs or scallions, sprouts, avocado, sriracha, seeds – sunflower, hemp, pumpkin seeds – all optional.
Instructions
Heat oil in a large skillet. Saute onion 2 minutes over medium high heat, then turn heat to medium add garlic and other veggies. Lightly salt. Sauté until al dente, turning heat down if necessary and/or covering.
Once veggies are just tender, make a well in the center of the pan and add the tofu, and saute it back at medium heat. If the tofu sticks – instead of adding more oil- try letting it form a golden crust, before trying to flip it, and use a metal spatula. (When something “browns” in a pan, it will naturally detach from the pan.)
Season tofu with salt, pepper and turmeric. When tofu is starting to have some crispy edges, fold it into the veggies, and taste. If it tastes bland, it most likely needs a little salt and I like to add a very tiny drizzle of Bragg’s liquid aminos or soy sauce. ( Use a light hand).
Many people like to add nutritional yeast for a rich, cheesy flavor- so feel free to add teaspoon or two if so inclined.
Divide among two bowls and add sliced avocado, sprouts, scallions or chopped herbs, and a few seeds. Top with sriarcha hot sauce if you like!
Notes
The turmeric is optional, but I like the color it gives the tofu and hint of flavor. You could try a mexican style seasoning, or other spice blends. Or keep it really simple, up to you.
Some Veggie Combos: Asparagus & Mushroom | Bell pepper & zucchini & cilantro | Brussel or kale Slaw & Mushrooms & Sage | Purple cabbage Slaw & matchstick carrots| Corn and Zucchini & basil |
Nutrition
- Serving Size: 2 - includes 1 avocado
- Calories: 294
- Sugar: 6.6 g
- Sodium: 145.7 mg
- Fat: 19.9 g
- Saturated Fat: 2.7 g
- Carbohydrates: 20.8 g
- Fiber: 6.2 g
- Protein: 13.7 g
- Cholesterol: 0 mg
Keywords: vegan breakfast, vegan tofu scramble, tofu scramble, vegan scramble, vegan breakfast recipes
Very good. Easy. Quick and pretty close to eggs. Delicious.
★★★★★
Glad you enjoyed this Tammy!
Haven’t tried it yet but curious about saving tofu. Recipe calls for 8oz of tofu and packages are usually larger. I normally use the whole block no matter the recipe but wondered about saving half a block in the fridge for a day or two. How do you save “uncooked” tofu?
Hi Jeremy- yes, you can save tofu- it actually lasts a long time in the fridge! Just cut the block in half and leave the other half in the original package with the water, cover. 🙂
Thanks for the quick reply Sylvia. We’ll give that a try next time.
Hi Sylvia, I came across and am amazed at the variety of foods and recipes. I am dramatically trying to change not only my lifestyle but also my eating habits. I have just been diagnosed with T2 diabetes, I have to lose a lot of weight plus control my glucose levels. My goal is to put diabetes behind me and I believe that by eating more plant based foods, plus fruit. Could you please advise.
Hi Mike, I am not a doctor or nutritionist, so can’t really advise. But I believe you are on the right track and I know people who have reversed diabetes through diet. So this is what I would tell a friend: Eat whole foods that don’t raise your glucose levels – I’d start by eliminating processed foods that contain sugar and white flour. Fill your plate with veggies, and lean proteins. Move your body a little after meals. 🙂 Best of luck on your health journey and glad you are here!
Thank you so much for your response. Rest assured I shall be using a lot of your recipes and am looking forward to trying lots of new foods and flavours. Thank again x
Thanks Mike!
This tofu scramble was very good, the texture very similar to scrambled eggs. I served it with Mexican beans which made me think it would be excellent for Huevos Rancheros. Next time I will add some fresh tomatoes to the scramble at the very end for a pop of fresh flavor.
★★★★★
Love it!
To make the tofu easy, cut extra firm tofu in 1/2 inch dice, then use a potato masher to refine the consistency.. Sprinkle with 1 tbsp of tumeric and stir in well before cooking.
★★★★
One of my favorite breakfasts!
★★★★★