Easy Vegan Scrambled Tofu

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This vegan scrambled tofu recipe is ridiculously easy - it’s ready in just 10 minutes and it makes the perfect healthy addition to a vegan cooked breakfast. It’s ideal for people who miss scrambled eggs as it does look and taste somewhat similar - I’m not saying you won’t know the difference as it is tofu after all - but you may actually prefer this vegan tofu scramble version!

It’s really high in protein, iron, zinc, and manganese, while being very low in saturated fats and calories, especially when compared to scrambled eggs. If you’re unsure about the health benefits of soy, check out my article that summarises the science behind soy.

If you’re looking for dinner inspiration, try stirring any veg you have lying around into this scrambled tofu recipe. I recently added chopped red pepper and shredded kale for a really quick and healthy dinner! Or if serving it for breakfast, combining with these homemade rustic baked beans is definitely a winning combo!

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Easy Vegan Scrambled Tofu Recipe

Ingredients (serves 2):

  • 280g firm tofu

  • 1 Tbsp olive oil

  • 2 Tbsp nutritional yeast flakes

  • 1/2 tsp turmeric

  • 1/2 tsp paprika

  • 1/2 tsp Dijon mustard

  • 1/2 tsp garlic powder

  • Pinch of salt and pepper (to taste)

  • 75ml oat milk

Method

First of all mix up the nutritional yeast, turmeric, paprika, mustard, garlic, salt, pepper and oat milk in a small bowl.

Break the tofu up roughly - a mixture of some small bits with some larger chunks remaining works well.

Heat the olive oil in a frying pan then add the broken tofu - fry for a few minutes until the tofu is just starting to turn golden.

Now add the sauce and stir through the tofu. It’ll seem a little wet at first but the tofu will soon absorb the liquid (along with all the flavour) until it reaches a perfect scramble consistency. Be careful not to over-cook the tofu so it dries out - you want to keep a soft and loose scramble texture!

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Nutrition (per serving):

  • Protein: 21.2g (Women: 42.4% / Men: 38.5%)

  • Iron: 3.9mg (Women: 26.4% / Men: 44.8%)

  • Calories: 218 (Women: 10.9% / Men: 8.7%)

  • Sugars: 1.0g (Women: 1.1% / Men: 1.0%)

  • Total Fats: 13.9g (Women: 19.9% / Men: 14.6%)

  • Saturated Fat: 2.1g (Women: 10.5% / Men: 7.0%)

  • Salt: 1.1g (Women: 18.3% / Men: 18.3%)

  • Fibre: 0.9g (Women: 3.0% / Men: 3.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.