If you are looking for a savory, fluffy vegan breakfast recipe, then this ultimate tofu scramble is for you. Pair it with avo toast, salad or berries for a leisurely brunch or wrap it up for a breakfast on the go. It is *healthier *kinder and tastier than scrambled eggs and super-easy to prepare. Make a big batch on Sunday and enjoy it throughout the work week.
For tofu virgins, this recipe has a low intimidation factor. If you can drain, press and crumble, you can make this dish. I have included tofu prep instructions in the recipe below, and I promise it’s really easy.
The real secret to this recipe, however, is in the spices. I’ve played around with countless versions over the past year or two and have come up with a blend that I love; I think you will, too. It’s likely that you have most of these ingredients on hand already: nutritional yeast, onion powder, garlic powder, turmeric, dried mustard and smoked paprika. Make a jarful and your prep time will be cut in half.
So…why tofu instead of eggs?
People ask me this often, “why are you opposed to eggs?” If you’re vegan, it’s likely you have come to your own conclusions about eggs. If you’re a newbie or simply veg-curious, here are two reasons I keep eggs off my plate:
Nutrition:
Yes, both tofu and eggs are good sources of protein- something we all need to build and repair tissues and regulate hormones. While eggs have twice the protein that tofu has, eggs are relatively high in cholesterol. Tofu, on the other hand, has none. Did you know that our bodies do NOT need to ingest cholesterol (found only in animal food sources) because we already make what we need? In addition to contributing to heart disease, high cholesterol and high blood pressure, dietary cholesterol has been shown to have a causal relationship with such cancers as colon, rectal, breast and prostate. Another reason I like tofu is that it is rich in calcium, having nearly 20x the amount found in eggs and 25% more than milk.
Kindness vs. cruelty:
The majority of egg laying hens in the United States are still kept in battery cages for their entire lives. Go ahead, open up a tab and Google image “battery cages”. Nothing kind or pretty or remotely humane about them, right? Hens in battery cages cannot stretch their wings, perch, dust-bathe or even see the outside world. Though the industry is trending toward cage-free systems, most cage-free hens still live in over-crowded and inhumane conditions, and often never see the sun or experience fresh air. Cage-free is not synonymous with cruelty-free. Tofu, on the other hand is a plant-based food, made from soybeans. No harm, no foul (or fowl).
Ready to scramble?
Alrighty, let’s get cooking. The recipe here serves about five people. I will use a whole block (about 14 ounces) of tofu when I prepare this, even if I am just making this for myself. Often, I’ll make 5 wraps, eat one and freeze the rest. A quick zap before work and this breakfast is good to go. Sometimes I’ll thrown on some of my vegan cheese sauce (click here for recipe) to make them extra tasty.
Believe it or not, I use a whole bag of arugula (optional but a great addition for peppery flavor, texture and an insane amount of vitamins and nutrients). It sautés down to the perfect proportion and really makes this scramble something special. Shiitake mushrooms (also optional for the fungi-phobic) round out the dish, imparting the umami flavor we love.
This may be the best tofu scramble you ever try! Fluffy, full of flavor and very easy to prepare.
- 1 block firm tofu pressed
- 1-2 tbsp olive oil optional if using cooking spray
- 1/2 medium yellow onion diced
- 5 ounces portobello or shiitake mushrooms sliced thin or chopped (optional)
- 1-2 tbsp tofu scramble seasoning mix, see below OR add bracketed ingredients
- (2 tbsp nutritional yeast)
- (1 tsp turmeric powder)
- (1/2 tsp onion powder)
- (1/2 tsp garlic powder)
- (1/2 tsp smoked paprika)
- (1/2 tsp dry mustard)
- 2 tsp soy sauce
- 2-3 tbsp water
- 1 bag fresh arugula (about 5 ounces) (optional)
- fresh ground black pepper to taste
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Drain tofu, wrap in clean towel and press for about 15 minutes by laying heavy book or pot on top.
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While tofu is being pressed, prep your remaining ingredients:
a.Cut up onions and mushrooms (optional) and set aside
b.Mix tofu seasoning spices in a small dish or prepare large batch and place in sealable glass jar.
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Spray large cast iron pan with cooking spray and heat over medium heat.
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Add olive oil to pan. (optional)
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Sauté onions and mushrooms (optional) in pan until soft.
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Crumble prepared tofu into pan.
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Sprinkle seasoning mix over tofu and stir to coat.
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Add soy sauce and stir.
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Add water and stir well. Sauté carefully for about 5 minutes until water has evaporated.
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Add arugula.
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Stir until all of arugula is wilted.
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Add pepper to taste.
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This recipe serves 5 or is enough to make 5 breakfast wraps. Tofu scramble will last up to 5 days in refrigerator. You may also freeze pre-made wraps.
Ultimate Tofu Scramble Seasoning Mix
- 16 tbsp nutritional yeast
- 8 tsp turmeric powder
- 4 tsp onion powder
- 4 tsp garlic powder
- 4 tsp smoked paprika
- 4 tsp dried mustard
