Looking for an easy protein packed breakfast recipe? This scrambled tofu is a great option! Loaded with protein, it looks so much like scrambled eggs and can be whipped up in no time even on the busiest mornings.
My 5-year-old is allergic to eggs. I missed the convenience of making eggs for breakfast whenever I was busy. She did not have a sweet tooth either. So, I couldn’t make pancakes or waffles too. That’s when I came across scrambled tofu as an alternative for eggs. She loves tofu and scrambled tofu with their slightly cheesy flavor and soft texture was a hit with her.
Now my 18-month-old son does not have any allergies. But he hates eggs. I have tried boiled, omelets, scrambled everything. He rejects it even before he tastes it. So, tofu came to my rescue again.
Scrambled tofu has become a staple in our household. We love Asian cuisine; we always have some tofu on hand. Since scrambled tofu is so easy to make and customize, we sometimes make it for dinner as well. I like to add different veggies depending on what we have in our refrigerator. I change the seasoning each time. Most of the time, they disappear fast.
What is scrambled tofu?
Scrambled tofu as the name suggests is tofu crumbled and sauteed with some spices and flavorings so it looks and tastes like scrambled eggs. It is a vegan alternative for scrambled eggs.
Vegan or not, you can make scrambled tofu for everyone at home. It takes less than 15 minutes to make and you can serve this with some toast or veggies like avocado.
Why should you be making scrambled tofu?
It is –
- Protein rich
- Nutritious
- Perfect for busy mornings
- Dairy free and vegan
- Perfect texture for babies who can bite
- Easy to customize as per our taste
Tofu – Tofu also known as soybean curd is made from soybeans. They are an excellent source of protein especially for vegetarians who cannot depend on meat or eggs as a source of protein. Tofu is also rich in essential amino acids, iron, calcium and other vital minerals and nutrients.
Nutritional yeast – Nutritional yeast is another ingredient that’s a great source of protein, fiber, amino acids and other essential nutrients like thiamine, riboflavin, zinc, potassium etc. They are also gluten, soy and dairy free, making it perfect for kids with food sensitivities.
Tofu and nutritional yeast are the main ingredients in this recipe and both tofu and nutritional yeast are protein rich and very healthy. To make it even nutritious, add some veggies of your choice and serve it with some whole grain bread to make it a complete meal.
What kind of tofu should I use in this recipe?
There are different textures of tofu available in the market like silken, soft, firm, extra firm. We will need to use the extra firm variety in this recipe so that they hold their shape and don’t become completely mushy. Even though the name says extra firm, they will still be soft and crumbly on the inside making it perfect for toddler and babies. But you can also use firm tofu for an even softer texture if that’s what you have.
Is this recipe vegan?
Yes, this is totally vegan and has no dairy or eggs. The dish gets its cheesy flavor from nutritional yeast and color from turmeric.
How to make scrambled tofu recipe?
As I said earlier this is a very easy and simple recipe.
Crumble the tofu and set it aside. You can crumble it using your hands, fork or even a potato masher. Crumble them in such a way that you still have small pieces here and there.
Then sauté some veggies in a sauté pan until soft. I usually like to add veggies like onions, bell peppers, chopped up broccoli or shredded spinach to this recipe. But if you do not want to add veggies, you can totally skip it too.
Once the veggies are soft, add the scrambled tofu, spices like turmeric, garlic powder, black pepper and nutritional yeast. You can also add some almond milk or any milk of your choice if necessary if you find it dry.
Now season everything and saute for 3 to 4 minutes until they get heated up and everything is mixed together well.
That’s it. Serve it with some toasted bread, avocado slices.
So simple and easy to make isn’t it?
What all can I add to scrambled tofu recipe?
Spices and herbs of your choice –
I like to add some cumin, garam masala and cilantro if I want to make an Indian inspired recipe.
You can add some cumin, taco seasoning, paprika and garlic powder if you want it to be Mexican inspired.
Add dried Italian seasoning, chives and some black pepper for a different flavor profile.
You can also add fresh herbs like parsley, thyme, rosemary etc. as per your taste.
Veggies of your choice –
My favorite combination is onions, garlic, bell peppers as I have done here.
But you can also add veggies like spinach, chopped up broccoli, asparagus, potatoes, mushrooms, squash.
Serving ideas –
Serve this scrambled tofu with some toasted bread and sauteed veggies.
You can also make a wrap with these using some tortillas or flatbread. I like to add some mashed avocado or hummus along with this when I make a wrap.
Or simply serve it as is with some avocado slices and fruits of your choice.
Recipe:
Prep time – 10 minutes
Cook time – 10 minutes
Ingredients
- 1 block extra firm tofu
- 1 tbsp olive oil or vegan butter
- ½ tsp turmeric powder
- ½ tsp paprika
- 2 to 3 tbsp nutritional yeast
- ¼ tsp garlic powder
- ½ cup chopped veggies like bell peppers, onions, spinach etc
- 2 tbsp almond milk (optional)
- Salt to taste
- For garnish – herbs of your choice
Instructions
- Drain the excess water from the tofu. You can place a heavy object on top of it to squeeze out the excess water.
- Now crumble the tofu using a fork or a potato masher.
- In a pan, add the oil and let it become hot.
- Now add the chopped veggies and saute them until they become soft.
- Now add the crumbled tofu, salt, nutritional yeast, turmeric powder, garlic powder, black pepper and sauté everything for 3 to 4 minutes.
- You can add some almond milk or any other liquid at this stage if necessary to bring it to the consistency you prefer.
- Check seasoning and serve topped with some fresh herbs and black pepper.
