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Simple Tofu Scramble

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Simple Tofu Scramble | Have yourself a quick and healthy breakfast with this simple tofu scramble which can be ready in about 10 minutes!

Have yourself a quick and healthy breakfast with this simple tofu scramble which can be ready in about 10 minutes! 

Simple Tofu Scramble

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 tofu scramble for breakfast is it can be so easy to make. You can have one ready in about 10 minutes.

I remember doing a little cooking lesson with my cousin who was interested in adding a few meatless meals to her week. I showed her how to make my Buffalo Quinoa Balls and then we moved onto a tofu scramble.

She couldn’t believe how quick the whole tofu scramble process was. When I was done she said, “that’s it?” and I replied, “yes, that’s how easy a vegan breakfast can be!” – needless to say, she was impressed.

Simple Tofu Scramble

Easy Tofu Scramble

Tofu scrambles can be very versatile. The recipe below includes some the basics I use often but you can use any veggies that you have on hand. All you need a is a block of firm tofu, veggies, and a few spices.

Because they’re so easy to make, sometimes I’ll do a double batch and have extra for a tasty and healthy breakfast to bring to work.

Tofu is protein packed and contains a high dose of calcium and iron – just be sure to use a non-GMO and organic type. Depending on the veggies you use you’ll get different vitamins and phytochemicals.

Simple Tofu Scramble

If you make this recipe, let me know what you think by ★ star rating it and leaving a comment below.

Share your pictures of any of my recipes on Instagram and use #vnutrition or tag @maryellenvalverde so I won’t miss it!

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Simple Tofu Scramble

Have yourself a quick and healthy breakfast with this simple tofu scramble which can be ready in about 10 minutes! 

Course Breakfast
Cuisine American
Keyword easy tofu scramble, simple tofo scramble, tofu scramble, vegan tofu scramble
Cook Time 15 minutes
Total Time 15 minutes
Servings 2
Calories 315 kcal
Author Mary Ellen

Ingredients

  • 1 TB olive oil
  • 1 block of firm organic tofu in water drained (and pressed for a few minutes if possible)
  • 1/2 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)
  • 1/4 tsp garlic powder
  • 1/2 tsp of turmeric
  • Salt & pepper (to taste)
  • Pinch of paprika (optional)

Instructions

  1. Heat 1 TB of oil in a large skillet. Add the onions, mushrooms, and pepper until cooked (about 5-8 mins).
  2. 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).
  3. Once tofu is heated, add spinach and heat through.

Recipe Notes

Nutrition based on the vegetables I used so it will change if you use other veggies. 

Nutrition Facts
Simple Tofu Scramble
Amount Per Serving
Calories 315 Calories from Fat 180
% Daily Value*
Fat 20g31%
Carbohydrates 14g5%
Fiber 4.5g19%
Protein 29g58%
Vitamin A 8500IU170%
Vitamin C 95.7mg116%
Calcium 560mg56%
Iron 14.2mg79%
* Percent Daily Values are based on a 2000 calorie diet.

You may also enjoy…

Breakfast Tacos

Spinach and Artichoke Quiche

Lemon Overnight Oats

 

Like my Simple Tofu Scramble recipe? It would be so wonderful if you could give it some love by sharing!

Simple Tofu Scramble

Mary Ellen

Mary Ellen Valverde MS, CNS, LDN is a Licensed Nutritionist and Certified Nutrition Specialist who helps clients regain their energy, confidence and health by adapting and enjoying a plant-based diet. By uniting her functional nutrition education with her passion for plants and mindfulness, Mary Ellen offers a completely holistic and science-based approach to designing a healthy, plant-based life. When she’s not reading up on the latest nutrition research, you can find Mary Ellen doting on her two rescue shih tzus, creating the perfect vegan mac & cheese, or exploring the world with her husband.

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Reader Interactions

Comments

  1. Julie @ Running in a Skirt says

    January 11, 2017 at 9:15 am

    You know… I’ve never made a tofu scramble…!! Time to change that. Love your version!

    Reply
    • Mary Ellen says

      January 11, 2017 at 9:43 am

      Really? Well then you’ll have to try mine lo! Let me know what you think! 🙂

      Reply
  2. Becky says

    January 11, 2017 at 11:08 am

    I love tofu scrambles, and your recipe looks awesome! I’ll have to make it for brunch this weekend.

    Reply
    • [email protected] says

      January 11, 2017 at 5:41 pm

      Thanks so much Becky! I hope you like it!

      Reply
  3. Dianne says

    January 12, 2017 at 11:46 am

    I tend to get really elaborate with my tofu scrambles, so I like that you’ve made a nice, simple version!

    Reply
    • Mary Ellen says

      January 12, 2017 at 12:06 pm

      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. 🙂

      Reply
  4. Kimmythevegan says

    January 12, 2017 at 12:45 pm

    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 😉

    Reply
    • Mary Ellen says

      January 12, 2017 at 6:00 pm

      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!

      Reply
  5. Christine @ Run Plant Based says

    January 12, 2017 at 7:14 pm

    This looks great, thanks for reminding me it’s been too long since I’ve made a tofu scramble!

    Reply
    • Mary Ellen says

      January 12, 2017 at 7:20 pm

      Glad to put tofu scrambles back into your thoughts! They’re so good! 🙂

      Reply
  6. Randi Tisdall says

    January 13, 2017 at 8:52 am

    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!

    Reply
    • Mary Ellen says

      January 13, 2017 at 9:36 am

      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!

      Reply
  7. Courtney's Cookbook says

    January 13, 2017 at 10:58 am

    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. 🙂

    Reply
    • Mary Ellen says

      January 13, 2017 at 11:39 am

      Thanks so much Courtney!

      Reply
  8. Jenn says

    January 13, 2017 at 2:22 pm

    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!

    Reply
    • Mary Ellen says

      January 14, 2017 at 12:02 pm

      Yes, turmeric is in like everything i’m making lately – so good!

      Reply
  9. Mary Ellen says

    January 14, 2017 at 12:03 pm

    Thanks Annmarie! 🙂

    Reply
  10. Amy Katz from Veggies Save The Day says

    January 14, 2017 at 9:45 pm

    Tofu scramble is the best! And yours had my favorite ingredients (mushrooms and spinach). You have such great taste!

    Reply
    • Mary Ellen says

      January 16, 2017 at 1:43 pm

      Mushrooms and spinach are a must for my scrambles! You have great taste! 🙂

      Reply
  11. Kari @ bite-sized thoughts says

    January 18, 2017 at 5:18 am

    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!

    Reply
    • Mary Ellen says

      January 19, 2017 at 6:42 pm

      Yes, I forgot about them for a little while and just brought them back lately!

      Reply
  12. Susan r Moriarty says

    January 24, 2017 at 1:03 pm

    Leave out the salt and use Tamari instead. gives a nice crustiness to the tofu.

    Reply
    • Mary Ellen says

      January 24, 2017 at 1:08 pm

      Thanks for the suggestion Susan, I’ll have to try that on my next scramble!

      Reply
  13. onesonicbite says

    January 24, 2017 at 5:59 pm

    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.

    Reply
    • Mary Ellen says

      January 24, 2017 at 8:20 pm

      It’s nice he’s trying. Tofu scrambles are a good one to start with since they’re so easy. 🙂

      Reply
  14. Claudette Fletcher says

    January 24, 2017 at 9:27 pm

    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.

    Reply
    • Mary Ellen says

      January 25, 2017 at 7:55 am

      Thank you so much Claudette! The tofu scramble egg salad sandwich sounds like a tasty idea!

      Reply
  15. Agness of Run Agness Run says

    February 8, 2017 at 12:41 pm

    Love your version of tofu scramble, The mushrooms and spinach are great addition to this meal!

    Reply
    • Mary Ellen says

      February 8, 2017 at 5:01 pm

      Thank you so much Agness! I really appreciate it!

      Reply
  16. Pamela says

    March 3, 2017 at 6:22 am

    My favorite! <3 A delicious breakfast..

    Reply
    • Mary Ellen says

      March 6, 2017 at 5:49 pm

      Thanks Pamela! <3

      Reply
  17. Agness of Run Agness Run says

    March 6, 2017 at 4:17 pm

    What a perfect breakfast idea this is, Mary! One hell of a way to start the day off!

    Reply
  18. Mary Ellen says

    March 6, 2017 at 5:53 pm

    Thank you so much Agness!

    Reply
  19. Lisa E Kelly says

    March 31, 2017 at 3:57 am

    This was delicious ! The only thing I did different was add some minced garlic.

    Reply
    • Mary Ellen says

      March 31, 2017 at 10:15 am

      I’m glad you liked it! Oooh, I bet some minced garlic in there would be wonderful, I’ll try that next time too!

      Reply
  20. Julia Kruz says

    July 19, 2017 at 3:36 am

    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.

    Reply

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I'm Mary Ellen, a plant-based nutritionist with a passion for guiding people to feel their best. At VNutrition, I show you that vegan meals can be simple, easy, AND tasty!

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