Tofu Scramble
I didn’t expect to like this but I wanted to give it a try. It’s now on my weekly breakfast rotation because I enjoy this texture more that eggs. This tofu breakfast scramble offers a plant-based alternative to scrambled eggs, I highly recommend it. Crumbled tofu cooks with savory seasonings until it takes on a texture similar to scrambled eggs, then build the flavors with vegetables, herbs, or any of your favorite breakfast sides. This is a creative, vegan option to power your day with protein without relying on eggs.
Simple, whole food recipes are just one part of what I do here at Finding My Fierce. If you’re a woman over 40 and want to learn about sustainable waist loss, renewed energy, restored self-confidence, understanding perimenopause and reducing overwhelm, I’m your people. start here
Ingredients
(see printable recipe card below)
Serves: 4 | Start to finish: 20 minutes
14 oz (397 g) firm tofu, drained, pressed and patted dry
1 tbsp (15 ml) extra virgin olive oil
⅓ cup (50 g) chopped red bell pepper (capsicum), stemmed and seeded
⅓ cup (50 g) chopped green bell pepper (capsicum), stemmed and seeded
¼ cup (38 g) minced onion or shallot
½ tsp (3 g) salt
½ tsp (1 g) ground black pepper
½ tsp (0.25 g) turmeric powder
1 tbsp (3 g) dried parsley
Swaps and enhancements for perimenopause and insulin resistance:
add a small handful of spinach or chopped kale to the pan in the last minute of cooking; it wilts in under a minute, and adds hormone support and magnesium
Serve with ¼ avocado per serving for added monounsaturated fat
How to Make This
Crumble the pressed tofu into ¼- to ½-inch pieces.
Heat oil in 10-inch nonstick skillet over medium heat. Add bell peppers and onion; cook until softened, about 5 minutes.
To the skillet, add tofu, salt, pepper and turmeric, stirringly gently to coat with the turmeric. Cook, stirringly occasionally, until tofu is hot, about 5 minutes.
Turn off the heat, stir in the parsley and serve.
Before You Go
If this made meal time a little easier, leave a comment below or a review on the recipe card. Tell me what you swapped or what you added.
Melissa
Tofu Scramble
As long as egg prices are ridiculous, I will be enjoying this protein-rich, scrambled egg alternative to fuel my body in the morning. If you are already a fan of how tofu magically turns into things you never imagined would taste good, you’re going to love this tofu breakfast scramble!
Ingredients
- 14 ounces firm tofu, drained, pressed and patted dry (see notes)
- 1½ teaspoons extra virgin olive oil
- ⅓ cup chopped red bell pepper (capsicum), stemmed and seeds removed
- ⅓ cup chopped green bell pepper (capsicum), stemmed and seeds removed
- ¼ cup minced onion or shallot
- ½ teaspoon each Himalayan or Celtic salt and ground black pepper
- ⅛ teaspoon turmeric powder
- 1 Tablespoon dried parsley
Instructions
- Crumble the pressed tofu into ¼- to ½-inch pieces.
- Heat oil in 10-inch nonstick skillet over medium heat. Add bell peppers and onion and cook until softened, about 5 minutes.
- Stir in tofu, salt, pepper and turmeric, and cook until tofu is hot, about 2 minutes. Turn off the heat, stir in the parsley and serve.
Notes
Tofu must be pressed to remove liquid before cooking. Simply place the block of tofu on a folded kitchen towel or paper towels, cover with another towel or paper towels, and place something heavy on top like a cast iron skillet or heavy cookbooks for 20 minutes.
Nutrition Info
Fat (grams)
5 gSat. Fat (grams)
1 gFiber (grams)
2 gSodium (milligrams)
299 mgCalories
109Protein (grams)
10 gSugar (grams)
2 gCarbs (grams)
6 gFolic Acid
0 µgVitamin C
21 mgZinc
0 mgVitamin K
9 µgVitamin B12
0 µgPotassium
101 mgMagnesium
7 mgCalcium
137 mgSelenium
0 µgVitamin E
0 mgVitamin D
0 µgNutrition info provided as a courtesy and basic guideline. The accuracy of the nutritional information for any recipe on this site is not guaranteed. View Nutrition Disclosure
