If you're looking for a healthy vegan breakfast for weight loss, this easy tofu scramble is the way to go! Completely customizable, simple to make and perfect for meal prep, this tasty breakfast takes just 10 minutes and will keep you full till lunchtime.
Why I Love This Recipe
A perfect Saturday morning for me starts with an early morning run, then a long walk with my pups, and then (hopefully Matt) cooking us a delicious tofu scramble.
One of the reasons I love a vegan scramble for breakfast is that it is so easy to make. You can have one ready in about 10 minutes.
Tofu scrambles are also incredibly versatile, so you can have them for breakfast every day without getting bored. Just swap in new combinations of veggies, herbs and plant-based cheeses to switch things up.
To make this breakfast portable for a mid-week commute, you can wrap it in a tortilla for a quick take on vegan breakfast tacos. Who doesn't love tacos for breakfast?
Finally, I love that I can use this easy vegan breakfast recipe for meal prep. I make a double batch on Sunday, pop some in the fridge or freezer and have easy grab-and-go breakfast to carry me through to the weekend.
What Goes Into a Tofu Scramble?
Tofu scrambles have very few required ingredients. Technically speaking, all you need for this recipe is olive oil, firm (or extra firm) tofu, a bit of water or veggie stock, turmeric, garlic powder, salt and pepper.
I happen to love adding a ton of veggies to my breakfast. While I used spinach and mushrooms in this particular recipe, the options are nearly endless! Here are just a few recipe ideas to riff on, though this list is in no way comprehensive:
- Bell pepper, onion, jalapeño and black bean
- Spinach and sun dried tomato
- Kale, white bean and artichoke
- Sweet potato and mushroom
- Tomato and basil
- Asparagus and mint
- Zucchini and summer squash
No matter what you decide to add to your vegan breakfast scramble, I'm pretty positive it'll end up delicious.
You can also feel free to customize your scrambles by adjusting which herbs and spices to add to the mix.
Are Tofu Scrambles Healthy?
Tofu is protein-packed and contains a high dose of calcium and iron - just be sure to use a non-GMO and organic type. All the protein does an excellent job of keeping your body feeling full and satisfied until lunchtime. For a deeper dive into the nutritional benefits of tofu, check out this post.
In my opinion, these scrambles are even tastier when you add vegetables to the mix. Depending on the veggies you use you'll get different vitamins and phytochemicals, so shake things up and try to "eat the rainbow" throughout the week!
How to Make It
Heat oil in a large skillet over medium heat. Add the onions, mushrooms, and pepper, sautéing until cooked (about 5-8 mins).
Crumble the tofu into pan, add spices, and a little water/veggie broth when necessary so nothing sticks to the bottom. Cook until heated through, about 3-5 mins.
Once tofu is heated, add spinach and cook until wilted. Enjoy!
Tips and Tricks
- For the best texture in your tofu scramble, I recommend opting for firm tofu. In a pinch, you can use extra firm instead.
- If the tofu is sticking to the bottom of your skillet, add a bit of water or veggie broth to help it release.
- If you want to make a large batch for your meal prep day, consider roasting your veggies on a sheet pan instead.
- Wrap your scramble in a tortilla for an easy breakfast burrito to go!
Meal Prep Ideas
If you are making a big batch of tofu scramble for meal prep, you can keep things interesting by roasting a bunch of different veggies on a parchment lined sheet pan. That way, you can mix and match your favorites to make sure you have a different breakfast each day.
To do this, pre-heat your oven to 425F. Toss your veggies in a bit of olive oil and sprinkle with salt and pepper. Place the vegetables into sections on the sheet pan so you can easily grab the exact veggies you want.
Roasting times can vary from 15-25 minutes depending on the vegetable, so check out this helpful guide to see how long your choices will take.
Portion it out into individual containers, then top with your favorite veggies, vegan cheeses, or plant-based sausage. Tofu scrambles will keep for up to three days in the fridge, or up to a month in the freezer.
You can also easily turn your tofu scramble into freezer-friendly breakfast burritos for quick heat and eat meals when you're short on time. Check out this post to see how it's done.
Frequently Asked Questions
Tofu scrambles last for up to three days in the refrigerator. To reheat, simply pop in the microwave in 45 second increments, or reheat in a skillet over medium heat.
Heck yeah! Tofu scrambles will last for up to a month in the freezer. Feel free to portion out individual containers (or wrap up portions in tortillas) for easy grab-and-go meals.
This recipe calls for turmeric, which lends a yellow color to the tofu. Not only does this spice make your tofu scramble look more familiar, it also lends a lovely warmth to the dish and has wonderful anti-inflammatory properties.
Tofu has all 9 amino acids, making it a complete protein. ½ cup of tofu contains 10 grams of protein, totaling roughly ¼ of the RDV for an average sized woman.
Depending on the brand and style of tofu, the number of calories per block will vary. A 464 gram block of firm tofu in my fridge right now has 352 calories.
Absolutely! As long as you're not buying flavored tofu, it is a perfectly keto friendly protein option with very few net carbs (just ½ gram per ½ cup serving!).
Need more breakfast inspiration? Check out these other tasty recipes:
- Blueberry Lemon Cheesecake Overnight Oats
- Breakfast Polenta with Berry Compote
- Vegan Breakfast Tacos
- Vegan Quiche with Spinach and Artichokes
If you make this recipe and LOVE IT, please give it 5 stars ⭐⭐⭐⭐⭐!
📖 Recipe
Simple Tofu Scramble
Ingredients
- 1 Tablespoon olive oil
- 1 block of firm organic tofu in water drained (and pressed for a few minutes if possible)
- ½ onion chopped
- 1 package of mushrooms (10 oz), chopped
- 1 red pepper chopped
- 1.5 cup fresh spinach
- A bit of water or veggie broth (if needed)
- ¼ teaspoon garlic powder
- ½ teaspoon of turmeric
- Salt & pepper (to taste)
- Pinch of paprika (optional)
Instructions
- Heat 1 TB of oil in a large skillet. Add the onions, mushrooms, and pepper until cooked (about 5-8 mins).
- Crumple the tofu into pan, add spices, and a little water/veggie broth when necessary so nothing sticks to the bottom. Cook until heated through (about 3-5 mins).
- Once tofu is heated, add spinach and heat through.
Notes
Nutrition
PLEASE NOTE: Nutritional information data is computer generated and only an estimate so it should be used only as a guide.
Mary Ellen Valverde MS, CNS, LDN is a Licensed Nutritionist and Certified Nutrition Specialist who empowers vegans to feel confident in creating sustainable habits that align with their values and health goals. She shares easy gluten-free plant-powered food to nourish your body + satisfy your tastebuds. Mary Ellen's recipes and nutrition info have been featured on Yahoo News, Parade, VegNews, LIVESTRONG, Dr. Axe, Greatist, LIVEKINDLY, Brit+Co, Well+Good, and more.
Julia Kruz says
I always searching recipes of healthy breakfast and found your post, thanks for sharing recipe and nutrition facts Mary Ellen. Simple tofu scramble contain only healthy ingredients and it's fine for me.
Lisa E Kelly says
This was delicious ! The only thing I did different was add some minced garlic.
Mary Ellen says
I'm glad you liked it! Oooh, I bet some minced garlic in there would be wonderful, I'll try that next time too!
Mary Ellen says
Thank you so much Agness!
Agness of Run Agness Run says
What a perfect breakfast idea this is, Mary! One hell of a way to start the day off!
Pamela says
My favorite! <3 A delicious breakfast..
Mary Ellen says
Thanks Pamela! <3
Agness of Run Agness Run says
Love your version of tofu scramble, The mushrooms and spinach are great addition to this meal!
Mary Ellen says
Thank you so much Agness! I really appreciate it!
Claudette Fletcher says
I will try this "dressed up" tofu scramble. It looks beautiful.
I have made a tofu scramble before and used it as I would do an Egg Salad sandwich, I did enjoy it.
Mary Ellen says
Thank you so much Claudette! The tofu scramble egg salad sandwich sounds like a tasty idea!
onesonicbite says
It's so simple! It is actually one of the meals I plan on having my husband to make post baby. He never grew up cooking, so baby steps.
Mary Ellen says
It's nice he's trying. Tofu scrambles are a good one to start with since they're so easy. 🙂
Susan r Moriarty says
Leave out the salt and use Tamari instead. gives a nice crustiness to the tofu.
Mary Ellen says
Thanks for the suggestion Susan, I'll have to try that on my next scramble!
Kari @ bite-sized thoughts says
It took me a while to get into tofu scrambles but they are a great meal option. This one has reminded me to bring scrambles back into rotation!
Mary Ellen says
Yes, I forgot about them for a little while and just brought them back lately!
Amy Katz from Veggies Save The Day says
Tofu scramble is the best! And yours had my favorite ingredients (mushrooms and spinach). You have such great taste!
Mary Ellen says
Mushrooms and spinach are a must for my scrambles! You have great taste! 🙂
Mary Ellen says
Thanks Annmarie! 🙂
Jenn says
LOVE tofu scramble. I always put mushrooms in mine too. Love that you added turmeric. I'm obsessed with the stuff lately...and it gives such a beautiful golden color! Yum!
Mary Ellen says
Yes, turmeric is in like everything i'm making lately - so good!
Courtney's Cookbook says
I love tofu and I've been trying to eat more of it lately, but I haven't done a good tofu scramble in awhile! This looks so easy and yummy. 🙂
Mary Ellen says
Thanks so much Courtney!
Randi Tisdall says
Dude I am so jealous of your mornings LOL. But I love how you were able to pass on the tofu scramble to your cousin. We used to make tofu scrambles all the time, but I've taken a long break from tofu because it kinda messes with my system. The kids have been wanting me to make this again tho so I'll have to add in the veggies you mentioned!
Mary Ellen says
Thanks Randi but that's only when things come together perfectly. It's usually a mess lol.
I'm sorry tofu messes with you - that stinks. 🙁 If you do try it though or make it for the kids, let me know what you think!
Christine @ Run Plant Based says
This looks great, thanks for reminding me it's been too long since I've made a tofu scramble!
Mary Ellen says
Glad to put tofu scrambles back into your thoughts! They're so good! 🙂
Kimmythevegan says
So many mushrooms! YES! This sounds super delicious. And much quicker & easier than the scramble I typically make. I normally have scramble for supper as the recipe I make is a little more involved and I can't be bothered with that for breakfast. I'm excited to give this a try - maybe I can even get Terry to make it while I'm running too haha 😉
Mary Ellen says
Yes, love me some mushrooms! Is your tofu scramble on your blog? I'll go check it out!
It's the best to come home from a run and have a scramble waiting for you!
Dianne says
I tend to get really elaborate with my tofu scrambles, so I like that you've made a nice, simple version!
Mary Ellen says
I hear you Dianne, I sometimes get a little too fancy with them too. I figured for the first one I post, I'll do something simple. 🙂
Becky says
I love tofu scrambles, and your recipe looks awesome! I'll have to make it for brunch this weekend.
[email protected] says
Thanks so much Becky! I hope you like it!
Julie @ Running in a Skirt says
You know... I've never made a tofu scramble...!! Time to change that. Love your version!
Mary Ellen says
Really? Well then you'll have to try mine lo! Let me know what you think! 🙂