Easy Tofu Scramble Recipes

These Tofu Scramble recipes are super easy, and quite delicious.  In this post, I'm sharing my three ways to prepare Scrambled Tofu, including an uber SASSY ~ super affordable, simple, satisfying and yummy ~ using frozen vegetables for those who want to minimize the prep work.

Enjoy these Tofu Scramble Recipes as is, along side a whole grain or potatoes,  and QB Greens or Vegetables, or wrap in a whole wheat or sprouted grain tortilla to make a Breakfast Burrito, adding avocado, salsa and sprouts, spoon into a whole wheat pita pocket, or wrap with leftover brown rice into Brown Rice Vegetable Sushi.

Tofu Scramble is a protein and calcium-rich (when the tofu set in calcium) healthy alternative to scrambled eggs for breakfast.  Or, depending upon which of my two basic recipes you make, can be enjoyed at any meal.

Soy has been studied extensively and has been found to reduce risk for heart disease, and cancer.  Of the soy grown, the bulk is genetically modified (GMO) soy, of which 77% is used as feed for livestock, with over one third of that being fed to chickens and other poultry.   Soy grown for human food products including soy milk, tofu, miso, edamame, natto, and tempeh accounts for only 7% of total soy production, and is non-GMO.

Tofu itself is like a blank slate.  It's all about how you prepare, and flavor it.  I'd be willing to guess that most people who claim to hate tofu have just never had it prepared appropriately.  

These Tofu Scramble Recipes are definitely an easy  ~ or SASSY ~ way to prepare and enjoy tofu.  Give it a try.  Let me know which preparation method you prefer.

Three Easy Tofu Scramble Recipes 

The sky is the limit when it comes to preparing delicious Tofu Scramble Recipes.  Countless variations are available online and in many vegan and plant-based cookbooks.  

In this recipe post, I've outlined the basic seasoning mix and preparation for a classic Tofu Scramble Recipe, along with two even easier variations.

My main two Tofu Scramble preparation methods involves either:

1. Pressing the tofu to remove as much excess water as possible and placing in a bowl along with a few classic Tofu Scramble seasonings, then smashing it fairly fine with a fork. (I’ll call Method #1 Scrambled Tofu instead of Tofu Scramble because, as you’ll see, it’s a bit more like Scrambled Eggs.)
   
   
2. Skip pressing or smashing the tofu in a bowl first, and instead, just breaking it up once you add it to your pan ~ and adding vegetables + spices directly as you cook it.  I’d call this my lazy method, however, it comes out just as good, and simply depends upon my mood.
   
   
3. For the third super SASSY Tofu Scramble Recipe option, use frozen vegetables.

Scrambled Tofu with Polenta Squares

Scrambled Tofu Stuffed in Whole Wheat Pita with Kale & Shredded Carrot & Beet Salad

Prepping the Tofu for Scrambled Tofu, Method #1

For the classic 'Scrambled Tofu' you want the tofu to be pretty dry.  This helps improve the flavor and final texture, which is most similar to scrambled eggs.

Remove tofu from container. Wrap in a clean dish towel, or paper towels (which will get soaked, so cloth towel is generally better), then place on a cutting board, and place a second cutting board or baking sheet on top. Then place a cast iron skillet, or other weight on top, and let it sit for about 20 or so minutes. Just make sure your weight is balanced. Or, use a tofu press.

Once dry, crumble tofu into a bowl, and add seasonings, and any finely diced vegetables you are using.

Per 14-16 ounce container of tofu, I usually add:

• Around 1 Tbsp. (+/-) each of onion powder & garlic powder (or minced versions could be used)
• Around 2 Tbsp. nutritional yeast flakes – (Terrasoul is my personal favorite)
• 1 – 2 tsp. sweet curry powder and/or turmeric
• 1 tsp. dried parsley (I like, but omit if you don't have any; alternatively, add fresh herbs towards the end)
  
  
• Other optional seasonings:  About 1 tsp. of ground cumin, paprika or smoked paprika, or dried oregano
  
• Reduced sodium tamari, pepper, and hot sauce to taste 
• I like adding 2 tsp. each white miso paste + white vinegar which creates a little more of a scrambled egg consistency, but this is also optional 

The rest of making a great Tofu Scramble depends upon how you like it (for example, more dry, or more moist; lots of veggies and greens, or just a few) and how you plan to enjoy it!   What vegetables do you like and have on hand?  Do you want it with potatoes, or wrapped, like a breakfast burrito?

Ingredients & Steps for Scrambled Tofu (Method #1)

Brown Rice Sushi with Tofu Scramble, and Japanese Carrot & Burdock

Ingredients

• 1 14 – 16 oz. container of extra firm or firm tofu, drained and pressed as above
• 1 Tbsp. each dried onion powder and garlic powder
• 2 Tbsp. nutritional yeast flakes
• 1 tsp. each turmeric and sweet curry powder, or just use one or the other
• 1 tsp. dried parsley (optional, but adds fresh flavor and health bennies!)
• 1 tsp. of ground cumin, optional
  
  
• 1-2 tsp. sesame oil, optional (or follow instructions for preparing without oil)
• 1/2 red, sweet, or yellow onion, diced; or sub 1/2 – 1 leek cut in half lengthwise, then sliced
• 1/2 bell pepper (red and/or green or your favorite), diced; &/or 1/2 a minced jalapeño
  
  
• Other optional vegetables: Several chopped mushrooms, 1/4 cup grated carrot, 1/2 diced zucchini, 2 diced radishes, sliced olives, etc.; also good with some Hatch green chiles! 
• 2 big handfuls of baby spinach, chopped (or other greens of choice, such as QB Greens)
  
  
• 2 tsp. white miso paste (available for a good price at Whole Foods, or check the link for other options) + 2 tsp. white vinegar + 1 Tbsp. water, combined in a small bowl (or, alternatively, add a teaspoon of Dijon mustard to the tofu prior to cooking) ~ Use 2+ tsp. tamari instead if you don't have any miso.
  
  
• Some people like using Kala Namack Black Salt for the more sulphur aroma and flavor of scrambled eggs.  See Resources, below.  I've personally not tried any yet.  
  
  
• Optional Garnishes: Toasted sesame seeds, fresh chopped parsley, or thin sliced scallion; broccoli or other sprouts; chopped avocado; cut up pieces of dulse, or use a granulated dulse seasoning for a slightly bacon-y flavor; a pinch or 2 of Black Salt for the sulfur flavor of real scrambled eggs
  
  
• Serve With: Whole wheat pita, sprouted or whole grain bread, and/or steamed potatoes, brown rice or quinoa ~ as desired to have with your Tofu Scramble
  
  

Tofu Scramble with Spinach & Red Pepper

Scrambled Tofu with Sweet Potato & Green Beans

Steps

• Prepare vegetables while tofu is pressing.
• Once tofu has been pressed dry, crumble or place into bowl, and add seasonings (up to onion.) Mash well with a fork until the seasonings and tofu are well combined, and tofu is crumbly.  
• Heat a skillet. Once heated (a 1/4 tsp. of water dropped onto a heated stainless steel skillet will look like a mercury ball dancing around your pan) add onion, and stir. Let cook, stirring to prevent sticking for a couple minutes, until onions begin to turn translucent. (If you prefer to cook with oil, add oil first, but it’s not necessary.)  Keep scraping off browned bits with a wooden spatula.
• Add bell pepper, and any other vegetables you are using, such as mushrooms, zucchini, radishes, shredded carrot, etc. and cook another couple minutes, stirring until they begin to release their juices.
• Add tofu, and stir to distribute around the pan. Let cook for several minutes, stirring occasionally as needed. 
• If/when tofu starts to stick, add a tablespoon or two of water. Use as little as possible so the tofu can slightly brown.
• Once it has begun to brown, add the miso paste, vinegar and water blend. Stir, then cover, and reduce heat to a low to medium-low, and let cook another 1-2 minutes, to let the tofu set. (Don’t over heat miso paste or it will destroy the live enzymes.)
• If you have not yet added any tamari, add 1-2 teaspoons. If using hot sauce, add a few splashes. Stir, garnish and serve as desired.
  
  
• Notes to Remember: Keep it as basic and simple as you like! 
• I like a few splashes of San-J Tamari Lite and hot sauce, but I don’t always use them both. 
• The veggies I use depends upon how much prep I want to do, and how much I’m craving the crunch versus or a bit more creamy!   
• The miso and vinegar can be skipped.  Instead of adding water when the tofu starts to stick, add tamari, cover, and let simmer on low a few minutes.
• I generally prefer to use finer diced vegetables for this Tofu Scramble, which adds a little flavor, color and texture.  I'll generally have steamed greens or broccoli on the side.
  
  

Tofu Scramble Recipe #2

Tofu Scramble Recipes, Method #2 ~ with collard greens

Tofu Scramble Recipe with Kale & Hijiki

Cooking Tofu Scramble with Greens

For this version, I’m more inclined to cook the tofu with more chopped greens and vegetables. I keep it fairly rustic, doing a quick chop of whatever I have on hand that I want to add, such as kale, thin sliced red cabbage, mushrooms, bell peppers, and possibly 1 – 2 diced home grown Roma tomatoes! 

I generally use the same seasoning, however, I may use cumin and fennel seeds, both of which aid digestion. I also may up the paprika, and use a bit less turmeric. Sometimes I add minced ginger.

Ingredients

• 1 14 – 16 oz. extra firm tofu, drained (open container, drain, then stand tofu on its side while you prep the veggies to let more of the water drain out)
• 1/2 – 1 sweet, yellow or red onion, chopped
• 1-2 tsp. sesame oil, optional
• 1 tsp. cumin seeds + 1/2 – 1 tsp. fennel seeds, optional  (both can be ground in a designated coffee grinder)
• 2-3 sweet baby peppers, or 1/2 – 1 bell pepper, diced (I like using red + green)
• 4-5 white button, baby bella, or shiitake mushrooms, chopped, optional
• 1 – 2 cloves garlic, minced 
• A little fresh minced ginger, optional
• 1 tsp. sweet curry powder or turmeric
• 1/2 – 1 tsp. smoked or sweet paprika, OR, 1/4 tsp. cayenne pepper or red pepper flakes
• Around 1 tsp. reduced sodium tamari (like San-J Tamari Lite)
  
  
• 3-4 stalks of kale or collards, de-stemmed and chopped, or 2-3 baby bok choy, rinsed & sliced (it’s generally faster if using previously steamed or QB (Quick Blanched) dark leafy greens like kale or collards, but not necessary)
  
  
• Optional Garnishes: Hot sauce, toasted sesame seeds, sliced scallions, fresh chopped parsley, basil, chives, or your favorite

Tofu & Potato Scrambled Together

Served with steamed potatoes

Served with salad & baked potato for dinner

Steps

• Heat pan as above, adding onion once hot. Let cook a couple minutes, stirring to prevent sticking.
• If using oil, add it now, or prior to adding onion.  (The onion will brown fine without oil.  Oil is helpful in this method for providing richness, and quickly heating cumin and fennel seeds to distribute flavor throughout.)
• Add cumin and fennel seeds, if using. Stir, then add peppers, mushrooms, garlic, and ginger, if using. Stir, and let cook for 2 minutes.
• Crumble tofu into the pan. Use a wooden or rubber spatula to continue to break tofu apart into smaller pieces. It doesn’t have to be all even sized pieces, nor super crumbled like Method #1.  Add turmeric and paprika. Cook for several minutes, stirring occasionally, until tofu begins to brown.
• Add chopped greens and tamari, plus about 2 tablespoons of water, then cover and let simmer until the greens are tender.
• Garnish as desired.  
  
  Serve with: Brown rice, sprouted grain bread with almond or peanut butter and preserves, steamed sweet or regular potatoes, or with a whole wheat lavash to wrap it in. 
  
  

Super SASSY Tofu Scramble Recipes made with frozen vegetables for a quick, healthy breakfast!

Tofu Scramble with Trader Joe's super soft Whole Wheat English Muffin and Peanut Butter will fuel your morning!

Tofu Scramble with fresh or frozen kale or spinach, can also be made using up leftover baked or steamed potatoes

Tofu Scramble Recipe #3

I made this recently when out of fresh broccoli and greens.  I realized that this method really fits the SASSY bill, making it a good recipe for those who either don't love cooking, or don't have as much time to cook.  Using frozen vegetables makes this recipe come together quickly.  In fact, place it all in a pan, and let it simmer while you shower and get ready for your day!

Serves 2, possibly 3 if making Breakfast Burrito Wrap.

INGREDIENTS:

• 1 block extra firm or firm tofu
• 2-3 tsp. cooking oil
• 1/2 red onion, coarsely chopped
• 2 tsp. each garlic powder &  onion powder
• Black pepper
• Italian seasonings or oregano, optional
• 2 Tbsp. nutritional yeast
• 1/2 bag frozen broccoli florets
• 1/2-1 cup frozen bell pepper medley (or use bell pepper & onion medley and omit the fresh onion if easier!)
• 1-2 tsp. reduced-sodium tamari
• Mild hot sauce or Sriracha, or salsa

STEPS:

1. Heat a medium to large frying pan.  If using fresh onion, add it, and let it cook 1-2 minutes.  
2. Add tofu, followed by all the seasonings and nutritional yeast.
3. Let cook 5 minutes.
4. Add tamari and optional hot sauce or salsa.  Cover, and let simmer 10-15 minutes on medium to medium-low heat while you shower or do what you do in the morning.  Serve with whole wheat English muffins and peanut butter, as shown, above.

Resources 

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