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Tofu Breakfast Scramble Recipe

Looking for an easy Tofu Breakfast Scramble recipe? Learn how to make Tofu Breakfast Scramble using healthy ingredients.


Submitted by 1986nikki

Makes 4 servings



Make sure you use firm or extra-firm tofu and NOT silken.

Recipe Ingredients for Tofu Breakfast Scramble

16 ounce package of firm or extra-firm tofu, drained and rinsed*
2 tablespoons water for sautéing
1 medium onion
3 carrots
1 bell pepper
1 cloves garlic
1/2 teaspoon turmeric
1/2 teaspoon cumin

Recipe Directions for Tofu Breakfast Scramble

  1. Heat the water in a non-stick skillet. Add onion and garlic and sauté for 2 minutes. Add the pepper and sauté for another few minutes, until the onions and peppers are softer.

  2. Using your hands, crumble the tofu into onion-garlic mixture and stir. (You may also do this in a bowl first, then add to the pan.) Add turmeric and cumin and sauté for about 5-10 minutes, stirring occasionally until tofu is thoroughly heated.

  3. Serving suggestions and variations:

  4. *To incorporate more veggies, simply add 1-1/2 cups of any combination you prefer, such as zucchini, broccoli, mushrooms, tomatoes, or green beans. Add these veggies at the same time you add the peppers and just get them cooked through a bit before adding the tofu.

  5. *For a Mexican flavor, add 1-1/2 cups of your favorite salsa after the tofu is cooked, and allow it to heat through. You can even add a can of drained or 1 cup of (defrosted) frozen corn. Serve with tortilla chips, avocado with a side of rice and beans.

  6. *For an Italian/Mediterranean twist, add fresh herbs such as basil, oregano, rosemary, and/or parsley, finely chopped kalamata olives, and 1 cup of fresh spinach.

  7. *For a cheesy flavor without the heaviness of non-dairy cheese, mix in a couple tablespoons of nutritional yeast flakes.

  8. *Add a dash of liquid smoke for a smoky flavor.

Categories

Breakfast

Nutrition Facts
Serving Size 225.1g
Amount Per Serving
Calories
145
Calories from Fat
62
% Daily Value*
Total Fat
6.9g
11%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
44mg
2%
Potassium
414mg
12%
Total Carbohydrates
11.5g
4%
Dietary Fiber
2.9g
12%
Sugars
5.1g
Protein
12.3g
Vitamin A 172% Vitamin C 73%
Calcium 23% Iron 15%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Low in sodium
  • High in calcium
  • High in iron
  • Very high in manganese
  • High in magnesium
  • High in phosphorus
  • High in selenium
  • Very high in vitamin A
  • Very high in vitamin C
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