This Veggie Tofu Scramble is a perfect way to start the day! Full of flavorful sautéed veggies seasoned to perfection, with a side of herbed potatoes. A hearty and healthy protein-packed breakfast (or breakfast for dinner!) that anyone can enjoy (not just vegans!).
The key to a flavorful tofu scramble are the seasonings! Tofu out of the package doesn’t taste like much, but that’s actually the fun part; a blank slate to create whatever flavor you’d like!
Tips for Success
- Extra firm or firm tofu works best. Medium tofu works alright but anything softer (like silken) is out of the question. It’s just too soft.
- Don’t skip any of the tofu seasonings! I know someone that wasn’t super wild about the tofu scrambles but I came to find out that he was just using turmeric to flavor the tofu and nothing else. Nutritional yeast is not optional as it’s the backbone of the tofu flavoring, the dijon mustard adds a lot, and it’s just not as good without the onion and garlic powder!
- Potatoes work great in an air fryer, too. A fabulous tool for crispy potatoes without having to use a bunch of oil to prevent them from sticking to the skillet! Just toss the cubed potatoes in the seasonings with or without a drizzle of oil, and cook in the air fryer for about 10 minutes.
- Golden, red, or mini potato medley work best! I avoid russet potatoes for the herbed potatoes with scrambles.
Better than eggs
A bold statement but yeah, I think tofu scrambles are better than egg scrambles! I’ve never been a fan of the sulfur aroma of eggs cooking, the texture of eggs can be mucus-like, and one crunch of a shell and it’s game over. The last time I ever cracked open an egg, it was bloody. Never again.
Not only are tofu scrambles all the flavor minus the sulfur, chance of blood, and no risk of a shell shard, but they are also so much healthier! Tofu is an incredibly rich, clean protein source without the baggage of cholesterol.
For the majority of my life, I viewed eggs as a health food item. This couldn’t be further from the reality.
Egg white is essentially pure animal protein—which is not a good thing even if you are a bodybuilder! Animal protein is hard on your kidneys; it creates more acid in the blood and puts pressure on the kidneys to filter and process all those substances. And the yolk? A powerhouse of cholesterol. A single egg has around 213 milligrams of cholesterol, which is more cholesterol than an 8-oz steak and double the amount of cholesterol in a Big Mac. In one single egg! Eggs have no fiber to blunt the effects from all that cholesterol.
Well, how much is too much cholesterol? A study done in 2021 found that consuming half an egg per day was associated with more deaths from heart disease, cancer, diabetes, and all causes. “For every 300 milligrams of dietary cholesterol consumed per day, mortality risk increased by up to 24%.”1. Scientists are measuring in increments of half of an egg, not even a whole one. Who is eating half of an egg? If someone is regularly having 3 eggs for breakfast, that’s over 600 milligrams of cholesterol from the eggs alone! That’s not even taking into account the bacon or sausage that’s lying alongside the eggs on the plate.
60% of the calories in eggs are from fat, and much of that is saturated fat. A diet too high in fat can increase your risk for diabetes, and eggs certainly fit that bill. Ready for some scary statistics? Eating just a single egg a week appeared to increase the odds of diabetes by 76%. Two eggs a week appeared to double the odds, and just a single egg a day tripled the odds.2
Veggie Tofu Scramble with Herbed Potatoes
Ingredients
Herbed Potatoes
- 1 lb golden red, or mini potato medley, cubed
- ½ tsp dried basil
- ½ tsp dried oregano
- ½ tsp dried rosemary
- ¼ tsp salt, to-taste
- several grinds of pepper, to-taste
Tofu Scramble:
- 1 lb extra firm or firm tofu
- ¼ cup nutritional yeast
- ½ tsp garlic powder
- ½ tsp onion powder
- ¼ tsp turmeric powder
- 1 tsp Dijon mustard
- ¼ tsp salt more to-taste
- 5-10 grinds black pepper to-taste
- ½ of a red or yellow onion chopped
- 1 cup chopped broccoli or sliced zucchini
- ½ of bell pepper sliced
- 1 cup spinach or kale chopped
For serving
- cherry tomatoes sliced
- avocado slices
- minced cilantro optional
Instructions
- Drain extra firm/firm tofu and wrap in a clean kitchen towel to blot out excess moisture while prepping veggies.
- Warm large skillet on medium heat with a drizzle of oil. Add chopped potatoes, ½ tsp dried basil, ½ tsp oregano, ½ tsp rosemary, ¼ tsp salt, and several grinds of pepper. Cover with a lid, stirring occasionally, and adding a splash of water if needed. When potatoes start to soften remove lid and cook until they begin to brown, flipping occasionally. It usually takes about 20 minutes to cook potatoes depending on thickness. If you have an air fryer, toss potatoes in seasoning with or without a drizzle of oil and air fry for about 10 minutes.
- Use your fingers to crumble tofu into small chunks into a large bowl. Add in ¼ cup nutritional yeast, ½ tsp garlic powder, ½ tsp onion powder, ¼ tsp turmeric powder, 1 tsp Dijon mustard, ¼ tsp salt, and black pepper to-taste. Stir to coat, with the option of drizzling in a little bit of olive oil.
- Heat another large skillet on medium heat. Sauté onions and broccoli (or zucchini) until softened. Add in bell pepper, spinach, and seasoned tofu. Cook until everything is the desired softness.
- Serve with sliced cherry tomatoes and avocado, garnishing with optional cilantro. Enjoy!
Did you enjoy this tofu scramble? Leave me a comment below! 🙂
- https://www.pcrm.org/good-nutrition/nutrition-information/health-concerns-with-eggs?gclid=CjwKCAjw7vuUBhBUEiwAEdu2pHaDdEmF9fNII7HdOtNYyWHCf4xjwU30v2KefhFZPsBoBBoz0p1HBxoCJs4QAvD_BwE
- https://nutritionfacts.org/questions/why-are-eggs-bad-for-you/
