Tofu Scramble Recipe

Tofu Scramble Recipe

March 11, 2018   13 Comments

This tofu scramble recipe looks like scrambled eggs – but it is a totally different animal.

Going vegan continues to be a trend as we look at our calorie intake and our environmental impact. I never thought eggs were such a big deal because nothing was slaughtered to get them but some people don’t eat them.

Why? Some people can't digest eggs and some can't forget that the egg could have been a chick. Also, since eggs are the product of animals - it takes more energy to make them then a plant based food.

Tofu is so versatile because it is bland. My slow cooker tofu and easy hot and sour soup use tofu in ways that make it a delicious meal.

This time we are using curry powder and cumin to make it pop and it does POP! I add quite a lot of spices to get it to taste like something. Please feel free to make it your way (with more or less) to have it perfect.

A tofu scramble is almost as simple as an egg scramble. You crumble the tofu, heat it for about 8 minutes, and add spices. The tofu is already “cooked” so all you are doing is heating it up and releasing some of the water so it is more solid.

I think the tofu recipe is more versatile than an egg recipe. For example, would you store scrambled eggs in your fridge to reheat? - no! They just get rubbery. But, a tofu scramble can be made ahead and reheated to make a delicious breakfast, lunch, or dinner.

I plate my scramble on some fresh mixed greens for a tofu scramble salad. Sometimes I add a little olive oil for a dressing (or lemon juice).

This recipe uses extra-firm tofu, cumin, curry powder, and some optional scallions. For those Weight Watchers members out there, this is ZERO points for the whole thing. Crazy!

Do you cook with tofu? Please share!

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Tofu Scramble Recipe

(makes 4 servings)

1 package extra firm tofu
3 scallions, chopped (optional)
2 teaspoons curry powder
1 teaspoon ground cumin
non-stick spray

Heat a non-stick pan over medium high heat and spray with non-stick spray. Crumble tofu into pan and add scallions.

Heat (stirring often) for 8 minutes until most of the water has steamed out. Mix in the curry powder and cumin. If mixture is too dry add a little water back in to get to desired consistency. Enjoy!

For one serving = 105 calories, 6 g fat, 0.6 g saturated fat, 6.9 g carbohydrates, 1.1 g sugar, 9.3 g protein, 2.9 g fiber, 25 mg sodium, 0 Freestyle SmartPts

Points values are calculated by Snack Girl and are provided for information only. See all Snack Girl Recipes


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13 Comments:

hi. is that calorie count correct? the macro's dont make up 105 cal. and also, 397g of tofu plus the few extras for 105 calories?
i know calories are not everything, but just checking? thanks.

on March 11, 2018

I looked up the brand, size, and calorie count of the tofu. The package says it contains five servings at 80 calories each. So the entire package contains 400 calories.

on March 11, 2018

Great recipe! I make tofu scrambles every week. The thing I like best about them is how versatile they can be. You can change the flavor profile my adding different ingredients. I love them plain but I also make them Mexican, Italian, Greek etc. Also, regarding eggs, another reason we don't eat them is the deplorable conditions and animal suffering of "egg farms". I won't go into it easy to find on line though.
Thanks for giving us more vegan recipes!

on March 11, 2018

Yes I also caught the calorie count mistake because i make a version of this all the time. Five servings in the pkg of tofu.

on March 11, 2018

This is a great-looking recipe. The one we use uses lots of garlic, dried basil, turmeric (for color) and nutritional yeast. It is indeed versitile and good on salad or wrapped in a whole wheat tortilla. Thank you, Lisa!

on March 11, 2018

I always slice and press my tofu before using it. Press between two cookie sheets lined with dish towels, and set a gallon of water on top. This way the tofu is ready to pick up the flavors of the dish it is used in. I make mock egg salad with my extra firm tofu! The same recipe as egg salad, but substitute tofu for hard boiled eggs. It makes GREAT sandwiches.

on March 11, 2018

Tofu scramble is yummy. I make mine with the spices mentioned along with turmeric & salsa at the end for flavor & color.

on March 11, 2018

My daughter has hearty breakfasts and one is her tofu scramble [spiced with curry, turmeric and scallions] with a side of bright greens, i.e., broccoli, kale or spinach. She stayed with me [and my generator] during our recent power outage and I was treated to her fabulous breakfasts. I'm intrigued to try tofu as a traditional egg salad now. I love how firm tofu can be frozen and always look for new recipes. Thanks Lisa. loving all your vegan recipes. I think eggs are a no-no because contrary to popular belief, they aren't nutritious, healthy or even safe! Per our USDA: https://nutritionfacts.org/video/who-says-eggs-arent-healthy-or-safe/

on March 11, 2018

Thanks for this recipe! After trying for a long time to ‘make friends’ with tofu, I’ve found what works for me: a good tofu press (makes draining the tofu so much easier) & an easy marinade of liquid aminos, maple syrup, & salt & pepper. Bake for about an hour. :)

on March 12, 2018

I tried tofu years ago and hated it, but now that I only eat meat on weekends (Usually Sunday), I may have to give it another try.

on March 12, 2018

@Sue: It's so cool you eat meat only Sundays. I did that for a long time too. I finally stopped all meat last Sept and don't really miss it. Do you do this for health reasons or just a preference for vegetable meals? I found health my motivator but in the past, struggled with craving favorite meat-based dishes. I’m finding that is no longer the case. I’m surprising myself! And interested in others’ stories. :)

on March 13, 2018

@Fuz and @Cyndy - I am sorry for the calorie mistake. I don't know what I was thinking (clearly not using my brain). I have fixed it in the post. Thank you for alerting me to the problem.

on March 13, 2018

BarbL I've never been a big meat eater and the reason I may have it on Sunday is my daughter and her family come for dinner and her husband is a big meat eater. I also believe that it's not that good for you. Also finding great meatless meals that I'm very happy with. Pinterest is great as well as Snack Girl. A lot of recipes can be changed out for beans.

on March 13, 2018


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