This flavorful and satisfying tofu scramble is high in protein and nutrients. It's a versatile dish that can be customized to suit individual tastes. Use this recipe as an inspiration for creating your unique tofu scramble.
This high-protein tofu scramble recipe features a medley of my favorite veggies and some homemade seitan for an extra protein punch.
The beauty of a tasty tofu scramble lies in its versatility, allowing you to personalize it with whatever ingredients you have in your fridge and spice drawer.
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.
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 delicious 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.
Instructions for tofu scramble
Start by draining 1 firm tofu and getting your veggies chopped and ready.
Then, heat 1 tablespoon of olive oil in a pan over medium heat.
Once it's hot, add ½ cup each of diced onion and peppers, sautéing them until they soften.
Next, stir in ½ teaspoon each of turmeric, adobo (or garlic salt), and onion powder for about a minute.
Add ½ cup of mushrooms and ¾ to 1 cup of homemade seitan (if you're using it), sautéing them for 5-7 minutes.
The mushrooms should shrink and lose moisture.
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.
Season with ½ teaspoon Kala Namak, ¼ teaspoon pepper, and ¼ teaspoon red pepper flakes to taste.
Serve it hot, and enjoy your tofu scramble in a lettuce wrap or on toast with your favorite condiment.
How to serve tofu scramble
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: When the seasoned tofu is placed on top of a slice of toast, it creates a delightful contrast of textures and flavors. 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 lupini bean hummus 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 Pepper Sauce or a delish garnish like Lemon Pistachio Gremolata.
Pair with fruit: Serve tofu scramble with fresh fruit, like berries or sliced melon, to add a touch of sweetness to the dish.
Serve with a side salad: Serve tofu scramble with a side salad of mixed greens, cucumber, and cherry tomatoes for a refreshing and healthy addition to the meal
Serve with a side of roasted potatoes: Tofu scramble pairs well with roasted potatoes, providing a crispy and savory side dish that complements the tofu scramble. You can buy ready-to-eat healthy shredded hash browns at Trader Joe's that only take a few minutes to heat up in a skillet.
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 Pepper Sauce, Easy Guacamole, or Mango Habanero Salsa.
Variations for Tofu Scramble
I like my tofu scramble simply with readily available ingredients like in the recipe I've provided. But if you want something different, think of flavor profile when planning your tofu scramble. Here are a few examples:
- Savory: Add garlic powder, cumin, smoked paprika, and sautéed onions and mushrooms. This flavor profile pairs well with whole-grain toast or roasted potatoes.
- Spicy: If you like a bit of heat, a spicy tofu scramble might be your go-to. Add diced jalapeño peppers, cayenne pepper, and chili flakes to the tofu mixture and serve it with fresh salsa or hot sauce. This flavor profile pairs well with black beans and roasted sweet potatoes rolled in a tortilla.
- Mediterranean: A Mediterranean-style tofu scramble is a lighter and fresher flavor profile, featuring ingredients like fresh herbs, cherry tomatoes, and Kalamata olives. Add dried oregano and lemon zest to the tofu mixture and serve it with hummus and pita bread. This flavor profile is also great with mixed greens or a Greek salad.
- Southwest: Add some diced green chilies, chipotle powder, and smoked paprika to the tofu mixture, and top with sliced avocado and vegan sour cream. This flavor profile pairs well with black beans or roasted corn.
You can meal prep tofu scramble in advance by making a large batch and storing it in the refrigerator or freezer for later use. Reheat it in the microwave or on the stovetop when you're ready to enjoy
You can store tofu scramble in an airtight container in the refrigerator for 3-4 days.
You can freeze tofu scramble for 1-2 months, and it's best to freeze it in small portions for easy reheating later. The texture might change slightly too, but it will still be good to eat.
Silken tofu is not recommended for tofu scramble, as it has a softer texture and may not hold up well in the cooking process. Firm or extra-firm tofu is a better choice.
You can use tofu scramble to replace scrambled eggs in recipes like breakfast burritos or sandwiches.
More tasty tofu recipesPrint
- 1 tablespoon olive oil (or butter (optional))
- ½ cup onion (any variety; diced)
- ½ cup bell peppers (any color; diced)
- ½ teaspoon turmeric (or bijol)
- ½ teaspoon adobo ( or garlic salt)
- ½ teaspoon onion powder
- ½ cup mushrooms (any variety; chopped)
- ¾ -1 cup homemade seitan (chopped (optional))
- 1 firm tofu (16 oz box; crumbled)
- ½ teaspoon Kala Namak (optional; aka black salt)
- ¼ teaspoon black pepper (to taste)
- ¼ teaspoon red pepper flakes (to taste)
- Start by draining the tofu and prepping the veggies.
- In a pan, heat the olive oil over medium heat. Once hot, add the diced onion, peppers and sauté for a few minutes until softened.
- Add the turmeric, adobo (or garlic salt), and onion powder and stir for about 1 minute.
- Add the mushrooms and seitan (if using) and saute for about 5-7 minutes or until the mushrooms have shrunk in size and lost their moisture.
- Crumble the tofu into the pan and mix. Cook the tofu scramble for 5-10 minutes, stirring occasionally, until the tofu is heated through and slightly browned.
- Add salt, pepper, and hot pepper flakes to taste.
- Serve hot and enjoy in a lettuce wrap or toast with your favorite condiment.
Nutrition profile is only an estimation.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: breakfast, dinner, lunch
- Cuisine: American
- Serving Size: ¾ cup
- Calories: 157
- Sugar: 2
- Sodium: 509
- Fat: 8
- Saturated Fat: 1
- Carbohydrates: 7
- Fiber: 2
- Protein: 15
- Cholesterol: 0 mg