You will master the egg-less scrambled eggs. There are two ways to make this recipe tofu-free or with tofu, we will be using tofu. The recipe will give you the texture and taste of a scrambled egg yet it is egg-free. Whether you are cutting back on the eggs, or you want a more authentic plant-based scrambled egg recipe, you have come to the right place.
Here you do not need to follow the recipe exactly. Feel free to change up the seasoning, either add more or tone it down. We like our meals well seasoned, if you follow through then you will have a solid meal!
Benefits of Scrambled Tofu:
- High Protein: Great meat alternative for vegetarians and vegans, offering about 8-10 grams of protein per 100 grams.
- Low Calorie: With only 70-80 calories per 100 grams, it's suitable for weight management.
- Complete Protein: Contains all nine essential amino acids needed by the body.
- Rich in Iron and Calcium: Important for blood and bone health.
- Heart-Healthy Fats: Low in saturated fats, high in unsaturated fats like omega-3 and omega-6.
- Versatile: Can be used in various dishes, and absorbs flavors well.
- May Lower Cholesterol: Regular consumption may reduce LDL cholesterol levels.
- May Reduce Cancer Risk: Isoflavones in tofu could potentially lower the risk of certain cancers.
Try to incorporate tofu into your diet by choosing organic, non-GMO varieties and preparing it healthily through methods like grilling, baking, or steaming.
First, get your spices ready such as turmeric, paprika, rainbow pepper, red chili pepper flakes, oregano, and salt. (From top center clockwise)
Second, start chopping your favorite sweet pepper. We choose the mini variety of reds, oranges, and yellows.
Let's start with the skillet, these onions will be caramelized!
Vegan Scrambled Tofu
Ingredients & Nutrition
Optional:
- 1/2 cup of Cucumber, diced
- 1/2 cup of Eggplant, fried or baked and diced
Instructions:
1. Begin with chopping all your veggies and setting aside your spices.
2. Heat avocado oil on a skillet or cast iron over medium heat. Add onion and let caramelize. Then add the minced garlic, and sauté red mini peppers. Stir occasionally until the veggies become fragrant and slightly golden.
3. Once the veggies slightly change color move them to the side of the pan. Add the tofu, crumbled onto the center of the pan, and add all the spices on top of the tofu. Cook for about 5 minutes constantly stirring to mix all the spices into the tofu well. You will know when it is done when it turns yellow.
4. Add the cherry tomatoes at the end, mix all that is in the pan together, and let them cook slightly. Then, cook for an additional 3-4 minutes, or until the tomatoes start to soften.
5. Sprinkle a little salt once ready to serve.
8. Remove the vegan scrambled eggs from the heat and serve hot (with a side of warm tortillas if you want).
Nutritional Facts (Per Serving):
- Calories: Approximately 180-200 kcal
- Protein: Around 10-12 grams
- Fat: About 12-15 grams (mainly from avocado oil and tofu)
- Carbohydrates: Roughly 10-12 grams
- Fiber: Around 3-4 grams
- Sodium: Varies depending on added salt, but generally moderate
- Iron: Approximately 10-15% of the Daily Value (DV), primarily from tofu
- Calcium: Around 15-20% of the DV, mainly from tofu (may vary based on tofu brand and fortification)
Why turmeric, not just for color
Turmeric is doing double duty in this recipe. Its most obvious job is visual — that golden-yellow color is what makes scrambled tofu actually look like scrambled eggs, rather than just pale crumbled tofu. But turmeric also contributes a subtle earthy flavor that plain tofu genuinely benefits from, since tofu on its own is quite neutral-tasting and takes on whatever it's cooked with. A small amount goes a long way here — too much can turn slightly bitter, so start with the amount listed and adjust up gradually if you want a deeper color.
Tips for the best texture
Press the tofu first, if you have a few extra minutes. Extra firm tofu straight from the package still holds a fair amount of water; pressing it briefly (wrapped in a towel with something heavy on top for 10-15 minutes) helps it crumble better and absorb the spices instead of steaming in its own liquid.
Crumble by hand, not a food processor. Uneven, hand-crumbled pieces mimic the texture of real scrambled eggs far better than a uniform, overly fine crumble.
Don't add the tomatoes too early. Cherry tomatoes release liquid quickly once heated; adding them at the very end keeps the dish from turning watery.
Black salt (kala namak), if you can find it, is worth seeking out as a substitute for regular salt — its natural sulfurous quality is what gives many vegan egg dishes their distinctly "eggy" aroma and flavor.
Make it your own
This scramble is very forgiving with vegetables — spinach, mushrooms, or diced zucchini all fold in well alongside or instead of the peppers and tomatoes. For a heartier meal, serve it alongside black beans and warm tortillas for a scramble-burrito situation, or over roasted potatoes for a savory breakfast plate.
Storage
Leftovers keep in the refrigerator for up to 3 days in a sealed container. Reheat gently in a skillet over low heat rather than the microwave, which can make the tofu's texture rubbery.
More Vegan Recipes
- Vegan Chocolate Chip Banana Bread
- 3-Ingredient Lavender Milk Tea
- Morir Soñando – Orange Creamsicle Mocktail
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