How to Make Scrambled Tofu – High-Protein Vegan Breakfast

Looking for a wholesome, protein-packed vegan breakfast that’s quick to make and incredibly satisfying? This Scrambled Tofu recipe is a fantastic plant-based alternative to traditional scrambled eggs. It’s seasoned with aromatic spices, packed with vegetables, and has a texture that closely resembles eggs—without any animal products. Whether you’re fully vegan, dairy-free, or simply trying to add more plant-based meals to your routine, this tofu scramble is a must-try. It’s easy to customize, highly nutritious, and perfect for breakfast, brunch, or even a light dinner.

Recipe Overview:

This vegan scrambled tofu recipe is simple, quick, and versatile. It uses firm tofu as a base and gets its vibrant yellow color from turmeric. A pinch of black salt (kala named) adds an eggy flavor, while vegetables like onions, peppers, and spinach bring nutrients and texture. This dish is naturally gluten-free, soy-rich, and full of protein, making it ideal for meal prep or a speedy weekday breakfast.

Ingredients:

Here’s what you’ll need to make scrambled tofu for two servings:

• 1 block (14 oz. / 400 g) firm or extra-firm tofu, drained and pressed
• 1 tablespoon olive oil or avocado oil
• 1 small onion, finely chopped
• 1/2 red bell pepper, diced
• 1/2 yellow bell pepper, diced
• 1/4 teaspoon ground turmeric
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon smoked paprika (optional)
• 1/4 teaspoon ground black pepper
• 1/2 teaspoon sea salt (or to taste)
• 1/4 teaspoon black salt (kala namak) – for eggy flavor (optional but recommended)
• 2 tablespoons unsweetened plant-based milk (optional, for creaminess)
• 1 cup fresh baby spinach or kale, chopped
• Fresh herbs (parsley, chives, or cilantro), for garnish
• Hot sauce or vegan cheese (optional, for serving)

Instructions:

1. Prepare the tofu:
Drain the tofu and gently press it with paper towels or a tofu press to remove excess water. You don’t need to get it completely dry—just enough to avoid sogginess. Once pressed, crumble the tofu into bite-sized chunks using your hands or a fork. Set aside.

2. Sauté the veggies:
In a large non-stick skillet, heat the olive oil over medium heat. Add the chopped onion and bell peppers. Sauté for about 4–5 minutes until softened and slightly golden.

3. Add the tofu and seasonings:
Add the crumbled tofu to the skillet. Sprinkle in the turmeric, garlic powder, onion powder, smoked paprika (if using), black pepper, and sea salt. Stir well to combine, allowing the tofu to absorb the spices and turn golden yellow.

4. Cook the scramble:
Continue to cook for another 6–8 minutes, stirring occasionally. If the mixture looks dry, add 1–2 tablespoons of plant-based milk for moisture and softness.

5. Add spinach and black salt:
Stir in the chopped spinach and cook for 1–2 minutes until wilted. Finally, sprinkle the black salt over the tofu scramble and stir to combine. Taste and adjust salt or spices as needed.

6. Serve hot:
Garnish with fresh herbs and serve immediately. Enjoy it with toast, avocado, roasted potatoes, or in a breakfast burrito!

Cook and Prep Times:

• Prep Time: 10 minutes
• Cook Time: 12 minutes
• Total Time: 22 minutes

Servings:

• Yields: 2 hearty servings
• Serving Size: Approx. 1.5 cups per person

Nutrition Information (Per Serving):

Approximate values based on recipe ingredients.

• Calories: 260
• Protein: 20g
• Carbohydrates: 10g
• Dietary Fiber: 3g
• Sugars: 3g
• Fat: 16g
• Saturated Fat: 2g
• Sodium: 550mg
• Iron: 3.5mg
• Calcium: 220mg
• Vitamin C: 40mg
• Potassium: 420mg

Pro Tips:

• Tofu Type: Always use firm or extra-firm tofu for the best texture. Silken tofu is too soft and not ideal for scrambling.
• Black Salt: For an authentic eggy flavor, don’t skip the black salt! It adds a sulfur-like aroma that’s just like scrambled eggs.
• Veggie Variations: Add mushrooms, cherry tomatoes, or zucchini for a twist. Scrambled tofu is incredibly flexible!
• Make Ahead: This recipe keeps well in the fridge for up to 3 days. Reheat in a skillet or microwave for a fast breakfast.
• Add Protein: Toss in chickpeas or cooked lentils for an extra protein boost.

This scrambled tofu (vegan) recipe proves that plant-based eating can be flavorful, fulfilling, and fast. Whether you’re new to vegan cooking or a seasoned pro, it’s a go-to recipe that’s perfect for any time of day. Try it once, and you’ll want it on your weekly breakfast rotation!