I want to give you my favorite “egg-free” breakfast recipe:
Scrambled tofu.
This scramble is just as tasty as the real deal…. packed with nutrients… AND incredibly easy (and quick) to make.
In fact, whenever I make this for brunch with friends, they all say the same thing:
“I would have thought these ‘eggs’ were the real deal.”
That’s how similar they are in taste and texture!
Even better — you won’t be missing any of those awesome nutrients…
Because half a cup of tofu clocks in at 21.8 grams of protein for only 181 calories.1
(If you want to up the protein even more, make sure to add nutritional yeast which adds 10 more grams of protein to the recipe.)
Tofu also has no cholesterol, so it’s a great choice if you want to support a healthy heart and active body long-term.
Trust me, this is a fabulous heart-healthy “slim down” meal — which can also seriously satisfy your taste buds.
So let’s get to it:
Maggie’s Scrambled Tofu “Eggs”
Ingredients
Servings: 4
1 16-oz brick of firm tofu*
2 tablespoons of olive oil
½ teaspoon of turmeric
½ tsp each of garlic powder, onion powder
Grilled veggies of your choice (optional)
2 tablespoons of nutritional yeast (optional)
Salt and pepper to taste
*For an egg-like texture, opt for firm tofu as opposed to soft tofu
Instructions
- Heat up your pan over medium heat, and add olive oil.
- I like to add chopped spinach and tomato and saute for 30-45 seconds. You can skip this step if you want, or feel free to use whatever you have in the fridge instead. (Bell pepper, onion, mushrooms, etc., are all great options.)
- Crumble your tofu straight into the pan. I usually use my hands to crumble it, but you can also use a spatula or fork. Stir for 3-4 minutes.
- Add your seasonings to the tofu, and mix thoroughly. The turmeric and nutritional yeast will give it an “egg-y” yellow color.
- Saute your tofu mixture on medium to high heat for 3-5 minutes, stirring occasionally.
- Time for a taste test! Add salt and pepper to your liking, and enjoy your scrambled tofu.
I usually just make a big batch of this recipe and save it in the fridge for a versatile, ready-to-go breakfast whenever I’m busy —
(It’s honestly so convenient, especially considering you don’t typically refrigerate scrambled eggs.)
Plus, you can eat these “eggs” in about a million different ways:
- In tortillas, as tacos or burritos
- On top of toast
- Alongside roasted potatoes
- Mixed in with rice, black beans, or veggies
- By themselves with ketchup or salsa
These “eggs” are a simple way to add healthy, plant-based protein to almost any meal —
So feel free to get creative.
And if you’re a little unsure about tofu, OR if you’re just looking for an alternative to your morning eggs…
This recipe just might be your favorite new way to start each day on a light, healthy note. I know it’s mine!
So don’t knock this recipe ’til you try it.
Sources:
1. https://www.heart.org/en/news/2022/10/10/clearing-up-questions-on-whether-tofu-is-healthy
