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

FAQs

Is tofu scramble better than eggs? ›

In case you're wondering which is healthier, eggs or tofu, the match-up is surprisingly close. If you compare them per serving (1 egg to a 3.5-ounce serving of tofu), the tofu has a similar amount of calories and slightly more protein. Here's how they stack up: Calories: egg = 78 | tofu = 70.

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.

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.

Low calorie density: Tofu is a low-calorie food, with around 80-90 calories per 100 grams, making it a good choice for people trying to lose weight. High in protein: Tofu is a good source of protein, with around 8-10 grams per 100 grams.

Tofu is great for egg substitutions in recipes that call for a lot of eggs, such as quiches or custards. To replace one egg in a recipe, purée 1/4 cup of soft tofu. It's important to keep in mind that although tofu doesn't fluff up like eggs, it does create a texture that's perfect for “eggy” dishes.

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.

A moderate amount is defined as one to two servings of whole soy foods such as tofu, soy milk, edamame or soy nuts per day.

He noted that his own family eats tofu around three times per week. He added that as long as people avoid preparing tofu with a lot of sugar, salt, or saturated fat, tofu can be “a very healthy food, almost universally.”

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.

How do you know if tofu has gone bad? ›

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.

Freezer: Tofu scramble is freezer friendly and freezes well for up to 2 months. To freeze, let cool completely and store in freezer safe containers (affiliate link). Let thaw before reheating. You can also freeze larger portions in large ziplock bags, squeezing out all the excess air.

Extra firm tofu is a great meat alternative due to its amount of protein per serving and its firmness. It has the highest protein content of all other block tofu because most of its liquid has been pressed out.

On average, 100 grams of tofu contains about 8 grams of protein. In comparison, the protein content in meat varies depending on the type and cut. Lean meats like chicken breast provide around 31 grams of protein per 100 grams, while beef offers approximately 26 grams.

Tofu isn't toxic, but soy is not a complete protein for dogs. If your dog eats tofu, he may experience a mild case of gas or a more severe case of bloat. Also, soy is a common food allergy among dogs, so be sure to monitor your dog if he eats tofu.

Yes, tofu can be used as a substitute for eggs in recipes like deviled eggs and egg salad sandwiches. To do this, you should start by pressing the tofu to remove the excess liquid. Then, crumble the tofu and mix it with seasonings, such as nutritional yeast, garlic powder, onion powder, turmeric, and salt and pepper.

I'm still a big fan of tofu scramble as well, but this pumpkin seed egg scramble is another delicious alternative. It's also a perfect allergy-friendly option which is soy free, bean free, gluten-free, oil-free, cholesterol free, and of course cruelty free.