Hey friends! If you know me, you know I am strictly “team snooze button,” so I need morning meals that are fast, fueling, and practically effortless. That is exactly why this Tofu Scramble has become my go-to weekday savior. It is the perfect savory, protein-packed alternative to eggs that comes together in a flash, keeping you full and energized for a long day at work without keeping you trapped in the kitchen.
Yields: 2 Servings | Prep Time: 5 mins | Cook Time: 7 mins
Ingredients
- 1 block (14 oz / 400g) extra firm tofu (drained and pressed lightly)
- ½ cup (3 oz / 85g) cherry tomatoes
- ½ cup (2.5 oz / 70g) spinach, frozen (thawed and squeezed dry)
- 1 tbsp (15 ml) olive oil
- ½ tsp (1.5g) garlic powder
- ½ tsp (1.5g) onion powder
- ¼ tsp (1.5g) sea salt (plus more to taste)
- ¼ tsp (0.5g) black pepper
Instructions
- Prep the ingredients: Remove the tofu from its packaging and drain the water; dice the block into small 0.5-inch cubes (or crumble by hand for a texture closer to eggs) and slice the ½ cup (85g) of cherry tomatoes into halves.
- Season the mixture: In a large mixing bowl, combine the prepared tofu, halved tomatoes, ½ cup (70g) of thawed spinach, 1 tbsp (15 ml) of olive oil, ½ tsp (1.5g) garlic powder, ½ tsp (1.5g) onion powder, salt, and pepper; toss gently until the ingredients are well incorporated and the tofu is evenly coated.
- Sauté the scramble: Place a large non-stick skillet over medium heat; once hot, pour the tofu mixture into the pan and cook for 5 to 7 minutes, stirring occasionally to prevent sticking, until the tofu is heated through and slightly golden.
- Serve: Remove the skillet from the heat, check the seasoning, and serve immediately while warm.
Nutritional Information
Estimates per serving (based on 2 servings)
- Calories: 265 kcal
- Carbohydrates: 8g
- Protein: 19g
- Fat: 18g
- Fiber: 3g
Chef’s Pro Tips
- Use “Kala Namak” for Egg Flavor: If you miss the sulfurous taste of real eggs, swap the regular sea salt for Kala Namak (Indian Black Salt). It is a game-changer for making dairy-free scrambled eggs taste authentic.
- Add Turmeric for Color: To get that classic yellow “egg” look, add just ⅛ tsp of ground turmeric to your spice blend. It doesn’t change the flavor much but makes the dish visually pop.
- Don’t Skip the Press: Even though we are crumbling it, lightly pressing the extra firm tofu for 10 minutes removes excess water. This allows the tofu scramble seasoning to absorb better and prevents a soggy texture.
- Customize Your Veggies: This recipe is forgiving. Feel free to use up leftover kale, bell peppers, or mushrooms. It’s the ultimate quick vegan brunch for clearing out the fridge.
Frequently Asked Questions (FAQ)
Q: Can I meal prep this Tofu Scramble ahead of time? A: Absolutely. This dish stores incredibly well in an airtight container in the fridge for up to 4 days. In fact, the flavors often deepen overnight, making it a perfect 10-minute breakfast option for busy weeks.
Q: How do I reheat Tofu Scramble without drying it out? A: Reheat it in the microwave with a damp paper towel over the bowl, or warm it in a skillet with a splash of water or veggie broth to bring the moisture back.
Q: Is this recipe Keto-friendly? A: Yes! Since tofu is low in carbs and high in healthy fats and protein, this is a fantastic Keto friendly vegan meal. Just ensure you stick to low-carb veggies like spinach and zucchini.
Q: Can I use soft or silken tofu instead? A: It is not recommended for this specific recipe. Soft tofu has a very high water content and will turn into a soup-like consistency. Stick to Firm or Extra Firm for that fluffy, egg-like texture.
Conclusion
I hope you give this high protein vegan breakfast a try this week! It really is the ultimate solution when you need a healthy tofu recipe that doesn’t compromise on flavor or time. Whether you are looking for a keto friendly vegan meal or just trying to incorporate more easy plant-based breakfast options into your rotation, this dish delivers. If you make it, don’t forget to play around with the veggies to create your own signature scrambled tofu with spinach. It’s the closest thing you’ll get to dairy-free scrambled eggs, and honestly, you might just prefer it over the real thing!
