Best Tofu Scramble Recipe: High-Protein Vegan Breakfast Recipes (2024)

FAQs

Is scrambled tofu better than scrambled eggs? ›

Compared to scrambled eggs, scrambled tofu is lower in calories, saturated fat, and cholesterol, and higher in fiber. While eggs are a respectable source of protein, scrambled tofu is a better option for those looking to reduce their cholesterol intake or follow a vegan or vegetarian diet.

It makes such a healthy, satisfying meal to have first thing in the morning as 8 ounces has nearly 20 grams of protein! Tofu scrambles used to intimidate me.

How to store tofu scramble. Unlike scrambled eggs, once the tofu is scrambled it will sit happily in the fridge for 2-3 days in an airtight container. It might dry out a little so add a splash of plant based liquid such as soy milk or coconut milk when reheating it.

Quick, easy, and healthy, Tofu and Eggs is the perfect meal for any weeknight dinner! I like to use silken tofu or soft tofu, as it pairs perfectly with eggs and is able to soak up all the flavor from the sauce.

Press it. Tofu contains a lot of water, and you'll want to squeeze most of it out, especially if you're baking, grilling, or frying it. I recommend using a tofu press to do this, because it gives the tofu a delicious chewy texture and makes cleanup a breeze. But having one isn't necessary.

Incorporating tofu into your daily meals and snacks can bring several health benefits. Those benefits include brain health promotion, ease of menopause symptoms, and heart disease prevention. However, eating tofu has some risks, as it might lead to digestive issues or interact with certain medications like MAOIs.

To replace 1 egg, substitute 1/4 cup (about 60 g) of puréed, silken tofu. Silken tofu is relatively flavorless, but it can make baked goods dense and heavy, so it's best used in brownies, cookies, quick breads, and cakes.

Tofu, sometimes called bean curd, is mostly soybeans and water, plus a coagulant such as calcium sulfate, that's pressed into a block. In mainstream U.S. supermarkets, you're likely to see a few varieties sorted by firmness, which reflects water content.

Eating tofu and other soy foods every day is generally considered safe. That said, you may want to moderate your intake if you have: Breast tumors: Because of tofu's weak hormonal effects, some doctors suggest that people with estrogen-sensitive breast tumors limit their soy intake.

Use all your senses to tell if a food has gone bad by looking, touching and smelling the tofu. Spoiled tofu tends to have a darker color of tan or even brown. Mold may form on the surface or you may see discoloration. Tofu that has gone bad also tends to be slimy and have a sour or rotten odor – fresh tofu has no odor.

What is the best way to reheat tofu scramble? ›

Store any leftover tofu scramble in an airtight container in the fridge. It will keep for up to three days, making it perfect for meal prep. To reheat, simply pop it in a frying pan over low heat until warmed through. Alternatively, zap in the microwave for a few mins!

What to not serve with tofu? According to studies, a high volume consumption of tofu and spinach together can increase your risk of kidney stones. Tofu and spinach contain calcium and oxalic acid respectively and the combined can form kidney stones.

I love to serve it up with some rice and broccoli to make a sort of buddha bowl, but you can also serve it in a stir fry or with my vegan fried rice. Tofu does not contain sesame as it is just made with soy beans, but this recipe contains sesame oil for a delicious sesame flavor.

Chicken also wins when it comes to B vitamins and potassium, but tofu is higher in zinc, magnesium, iron, calcium—plus it has fiber. “What's most important when cooking either chicken or tofu is to choose a healthy preparation method,” says Stamm.

For Baking

The ability of silken tofu to quickly liquify makes it an ideal substitute for eggs and cream when baking cakes, cookies, brownies and muffins.

Opt for methods such as poaching, boiling, baking, and scrambling to best retain the nutritional value of eggs without adding unnecessary fat or sodium. These methods also help reduce the risk of forming harmful compounds, like cholesterol oxidation products, during the cooking process.

Similarly, the American Cancer Society sees no dangers from eating soy. "For the vast majority of people, it should be reasonable to incorporate tofu in their daily diet without any issues," Sun said.