High Protein Tofu Scramble

This high-protein tofu scramble is flavorful and satisfying. It is high in protein and nutrients and a versatile dish that can be customized to suit individual tastes. Use this recipe as an inspiration for creating your unique tofu scramble.

Consider this recipe as a flexible guide and a source of inspiration to effortlessly assemble a delightful scramble that caters to your palate.

With tofu as your base, add whatever veggies you have on hand and spices that you love. Let this recipe serve as your inspiration, or look at the variations section below. With its quick preparation time, this dish becomes a go-to meal that can be on your plate within minutes.

Why You'll Love This Recipe

• High Protein Content: Great for building and repairing muscles.
• Versatile: Can be seasoned in various ways or mixed with veggies and other tasty ingredients.
• Healthy: Lower in cholesterol and fat compared to traditional scrambled eggs.
• Easy to Make: Simple and quick to whip up, especially for meal prep.
• Diet-Friendly: Works well for vegetarians, vegans, or those looking to reduce meat intake.
• Delicious: It can be satisfying and tasty with the right seasoning and sides.

Ingredients

Here is all you'll need to make this delicious recipe. See the recipe card for measurements.

• Tofu - I recommend using firm or extra-firm tofu for a tasty tofu scramble. These varieties retain their shape and do not become excessively watery when cooked. There is no need to press the tofu for this recipe. Just remove it from its original watery container. The rest will evaporate while it is being cooked.
• Spices - Tofu is a culinary blank canvas. I add adobo (or garlic salt), turmeric (or bijol) for the color, onion powder, and red pepper flakes. Adding cumin and paprika are also great options.
• Note about adobo seasoning: If you're unfamiliar with adobo, it's your lucky day. You can find this all-purpose seasoning in the international or spice sections at most grocery stores. If you cannot find it in-store, you can purchase it on Amazon. This versatile seasoning enhances the flavor of everything, including rice, vegetables, stews, and soups, so it won't sit unused until your next scramble. If your search fails, you can substitute it with garlic salt.
• I suggested Kala Namak as a substitute for salt in this recipe. If you can find it, it is great in tofu scramble because it has a unique sulfuric flavor and aroma to give dishes an "eggy" taste. The distinctive dark color of 'black salt' comes from trace minerals and iron, which is why it's also known as black salt.
• Vegetables - You can vary the veggies in the tofu scramble or leave it plain if you would like.
• Seitan - I add homemade High-Protein-Lupini-Seitan in this recipe to make it high in protein. Feel free to leave out the seitan or use some store-bought for a meaty texture and protein-packed meal. However, the homemade seitan will add a lot of protein if you want a high-protein meal. Visit 15 Delicious Vegan Sausage Recipes for recipes.

Variations for Tofu Scramble

• Savory: Add garlic powder, cumin, smoked paprika, and sautéed onions and mushrooms. Perfect with whole-grain toast or roasted potatoes.
• Spicy: For heat, mix in jalapeños, cayenne, and chili flakes. Serve with salsa, hot sauce, black beans, or sweet potatoes in a tortilla.
• Mediterranean: Toss in cherry tomatoes, Kalamata olives, oregano, and lemon zest. Serve with hummus, pita, or mixed greens.
• Southwest: Use green chilies, chipotle powder, and smoked paprika. Top with avocado and vegan sour cream—great with black beans or roasted corn..

How To Make High-Protein Tofu Scramble

Here are the pics of the process. See the recipe card for details and more information on the recipe.

Step 1: Once the oil in the pan is hot, add ½ cup each of diced onion and peppers, sautéing them until they soften.

Step 2: Next, stir in ½ teaspoon each of turmeric, adobo (or garlic salt), and onion powder for about a minute.

Step 3: Add ½ cup of mushrooms and ¾ to 1 cup of homemade seitan (if you're using it), sautéing them for 5-7 minutes.

Step 4: The mushrooms should shrink and lose moisture.

Step 5: Crumble the tofu into the pan and mix it all together, cooking for 5-10 minutes. Stir occasionally until the tofu is heated through and slightly browned.

Step 6: Season with ½ teaspoon Kala Namak, ¼ teaspoon pepper, and ¼ teaspoon red pepper flakes to taste.

Serving Suggestions

• Wrap in lettuce: Wrap the tofu mixture in a crisp, refreshing leaf that perfectly balances flavors and textures. The cool and crisp lettuce contrasts with the warm and savory tofu filling, making each bite delicious.
• Serve on toast: The toast adds a crispy and slightly crunchy texture, while the tofu provides a creamy and smooth texture. You can add even more protein by first spreading High-Protein Low-Carb Lupini Bean Hummus or High-Protein Vegan Caesar Dressing on the bread.
• Wrap in a tortilla: Tofu scramble can be wrapped to create a breakfast burrito, adding a portable and convenient option for on-the-go meals. They are great for lunchboxes too.
• Top with avocado: Sliced avocado to your tofu scramble can add a creamy, buttery texture.
• Add salsa or hot sauce: Spice up the tofu scramble with a dollop of salsa or hot sauce, giving it a tangy and spicy flavor. Or, serve with a flavorful sauce like Easy Chipotle Aioli Sauce or a delish garnish like Lemon Pistachio Gremolata.

Top Tips

• Leave out the oil or butter for sautéing if you don't want the added fat.
• Some press the tofu to avoid waiting for water to cook out of the pan by pressing the tofu beforehand. I find the water cooks out fast, but if you would rather press it first, wrap the block of tofu in a clean kitchen towel or paper towel and place a heavy object on top, like a cast iron skillet or a book, for about 15-20 minutes.
• Use a fork, potato masher, or your hands to crumble the tofu into small pieces resembling scrambled eggs.
• Add sauce or condiments: Add your favorite sauce or condiments to your tofu scramble to enhance the flavor even further. Some great options include hot sauce, Easy Chipotle Aioli Sauce, Easy Guacamole, or Mango Habanero Salsa.

Tofu Scramble FAQS

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