Basic Breakfast Tofu Scramble Recipes

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SPICY TOFU SCRAMBLE RECIPE WITH MUSHROOMS AND BELL PEPPERS



Spicy Tofu Scramble Recipe with Mushrooms and Bell Peppers image

Tofu scramble is a quick and healthy way to start the day. This version is made with peppers, mushrooms, tomatoes and hot sauce. Vegetarian and vegan, with gluten-free option.

Provided by Jolinda Hackett

Categories     Breakfast     Brunch

Time 15m

Yield 3

Number Of Ingredients 16

3 tablespoons olive oil (or margarine)
1/2 onion (yellow or white; diced)
3 cloves garlic (minced)
1 teaspoon soy sauce
1 (12-ounce) container tofu (firm or extra-firm; drained, cut into 1-inch cubes)
1/2 bell pepper (any color; diced)
3/4 cup mushrooms (sliced)
3 green onions (diced)
2 tomatoes (chopped)
1/2 teaspoon ground ginger
1/2 teaspoon chili powder
1/4 teaspoon cayenne pepper
1/2 to 1 tablespoon hot sauce or chili sauce (to taste)
1 dash salt (to taste)
1 dash black pepper (freshly ground; to taste)
Optional: flour tortilla

Steps:

  • Gather the ingredients.
  • In a large skillet, heat the olive oil and sauté the onion and garlic for 3 to 5 minutes, until onions are slightly soft.
  • Add soy sauce, tofu, bell pepper, mushrooms, green onions, tomatoes, ginger, chili powder, and cayenne pepper. Add hot sauce to taste.
  • Stirring frequently, sauté for another 6 to 8 minutes, until the veggies are done and the tofu is lightly fried. Add a dash of salt and pepper, to taste.
  • Wrap in a flour tortilla or serve plain. Enjoy!

Nutrition Facts : Calories 294 kcal, Carbohydrate 29 g, Cholesterol 0 mg, Fiber 5 g, Protein 18 g, SaturatedFat 2 g, Sodium 423 mg, Fat 15 g, ServingSize 2 to 3 servings, UnsaturatedFat 11 g

EASIEST BREAKFAST TOFU SCRAMBLE RECIPE



Easiest Breakfast Tofu Scramble Recipe image

This super easy breakfast tofu scramble recipe is everything you want it to be: delicious, ready in 10 minutes, and satiating! This recipe is with just 6 ingredients and is 100% vegan!

Provided by Aly Michell

Categories     Breakfast

Time 10m

Number Of Ingredients 7

14 ounces firm tofu
1 teaspoon vegan butter
2 tablespoon nutritional yeast
1/2 teaspoon turmeric powder
1/2 teaspoon garlic powder
Salt (to taste)
Black pepper (to taste)

Steps:

  • Drain the excess water from tofu. Crumble tofu with your hands or with a fork. Set a pan over high heat. Add vegan butter.
  • Once vegan butter had melted, transfer the crumbled tofu pieces directly to the pan. Cook tofu for 3 minutes.
  • Next, add the nutritional yeast, turmeric powder, garlic powder, and salt to the tofu. Stir tofu and seasonings all together. Cook for another 6-8 minutes.
  • Add salt and pepper. Serve.

Nutrition Facts : Calories 85 kcal, ServingSize 1 -Serving, Carbohydrate 3 g, Protein 9 g, Fat 4 g, SaturatedFat 1 g, TransFat 1 g, Sodium 10 mg, Fiber 1 g, Sugar 1 g, UnsaturatedFat 3 g

BASIC BREAKFAST TOFU SCRAMBLE



Basic Breakfast Tofu Scramble image

This is my vegan substitute for scrambled eggs. Super simple, nothing fancy, great addition to a vegan brunch, omni and kid friendly! If you don't have unsweetened soy creamer, unsweetened almond or soy milk works just fine...

Provided by Kozmic Blues

Categories     Breakfast

Time 15m

Yield 4 serving(s)

Number Of Ingredients 9

1 (16 ounce) package firm tofu
cooking spray
1 teaspoon onion powder
1 tablespoon Dijon mustard
1/2 teaspoon turmeric
1/2 teaspoon salt
fresh ground white pepper
1 tablespoon nutritional yeast
1 tablespoon soy coffee creamer, plain, unsweetened

Steps:

  • Spray non-stick frying generously with cooking spray, and heat over medium.
  • Drain the package of tofu and crumble into the pan. Cook for 3-4 mins, until tofu begins to release some of its water.
  • Add the remaining ingredients (except the creamer) and mix well to combine evenly.
  • Cook for another 10 minutes or so, stirring regularly.
  • When tofu releases most of its water, and begins to firm up, add creamer and mix well.
  • Cook another 1-2 minutes, allowing some of the liquid to evaporate, then remove from heat.
  • Serve with toast!

EASY SCRAMBLED TOFU



Easy Scrambled Tofu image

Easy Scrambled Tofu - This surprisingly addictive scrambled tofu is made with just a few ingredients. It's very flavorful, easy to make, and it's perfect for a simple but filling breakfast.

Provided by Lola Osinkolu

Categories     Breakfast

Number Of Ingredients 10

14 oz tofu (firm)
1 red onion (diced (small))
1/4 cup red bell pepper
1 Tbsp Jalapeño pepper (minced )
1 Tbsp Nutritional yeast (optional)
2 cloves garlic
1-2 tsp Olive Oil
1/2 tsp turmeric
1/2 tsp salt (more or less to your taste)
1/4 tsp black pepper

Steps:

  • Drain out as much water as possible from the tofu and crumble it with your fingers or use a fork and set aside.
  • Heat a pan or skillet to medium-high heat and sauté onion, bell peppers, and Jalapeno peppers for about 2 to 3 minutes.
  • Stir in the tofu, turmeric, salt, pepper, and nutritional yeast (if using) Use a wooden spoon or spatula to mix and crumble the tofu while cooking it and leave to cook for about 5 to 8 minutes or until tofu is well heated through and has absorbed all the flavors.
  • Serve hot

Nutrition Facts : Calories 147 kcal, Carbohydrate 10 g, Protein 14 g, Fat 6 g, SaturatedFat 1 g, Sodium 421 mg, Fiber 3 g, Sugar 3 g, ServingSize 1 serving

VEGAN SCRAMBLE (TOFU SCRAMBLED "EGGS")



Vegan Scramble (Tofu Scrambled

This breakfast tofu scramble recipe is just 149 calories for 1 1/2 cups, and tastes just like scrambled eggs... but it's vegan!This vegan scramble is wonderful over toast, in a tortilla as a vegan breakfast burrito, or served alone like scrambled eggs.You can add a teaspoon of chili powder and a chopped jalapeño to make this a southwest tofu scramble. This recipe is easy and versatile, so get creative and add in your favorite veggies or spice mixes!

Provided by Lose Weight By Eating

Categories     Breakfast

Time 30m

Number Of Ingredients 12

16 ounces extra-firm tofu
1 teaspoon garlic powder
1 teaspoon cumin
1 teaspoon onion powder
1/8 teaspoon salt
1/8 teaspoon pepper
2 tablespoons water
Olive Oil Spray
1 bell pepper (chopped)
1 onion (chopped)
3 kale leaves (stem removed and leaves chopped)
2 green onions (sliced)

Steps:

  • Wrap the tofu in a clean kitchen towel and place it under a heavy skillet to drain (or use a tofu press to remove the excess liquid).
  • In a small bowl combine the garlic powder, cumin, salt and pepper, and 2 tablespoons of water.
  • Spray a large sauté pan with olive oil and heat over medium heat.
  • To the hot pan, add the bell pepper and onion to the skillet and cook for 10 minutes, until the veggies are soft.
  • Add in the kale, turn the heat to low and cover. Cook for 2 minutes until the kale starts to wilt.
  • Unwrap the tofu and place it in a large bowl. Use a fork to crumble it, then add to the pan and cook for 3 minutes.
  • Add in the spices, mix well and cook for an additional 2 minutes until the liquid is absorbed.
  • Sprinkle with green onions and serve hot. These tofu scrambled eggs are great over toast, or served alongside homemade hash browns like scrambled eggs.

Nutrition Facts : ServingSize 1.5 cups, Calories 149 kcal, Carbohydrate 12.4 g, Protein 13.2 g, Fat 6.9 g, SaturatedFat 0.6 g, Sodium 102 mg, Fiber 2.3 g, Sugar 3.8 g

SCRAMBLED TOFU



Scrambled Tofu image

This is a wonderful vegetarian dish with a great flavor. The cheese can be omitted, and other vegetables such as green peppers or mushrooms can be added. It's great served with hot bran muffins.

Provided by LKAUMANS

Categories     100+ Everyday Cooking Recipes     Vegetarian

Time 25m

Yield 4

Number Of Ingredients 7

1 tablespoon olive oil
1 bunch green onions, chopped
1 (14.5 ounce) can peeled and diced tomatoes with juice
1 (12 ounce) package firm silken tofu, drained and mashed
ground turmeric to taste
salt and pepper to taste
½ cup shredded Cheddar cheese

Steps:

  • Heat olive oil in a medium skillet over medium heat, and saute green onions until tender. Stir in tomatoes with juice and mashed tofu. Season with salt, pepper, and turmeric. Reduce heat, and simmer until heated through. Sprinkle with Cheddar cheese to serve.

Nutrition Facts : Calories 190.4 calories, Carbohydrate 9.7 g, Cholesterol 18.1 mg, Fat 11.5 g, Fiber 2.4 g, Protein 12 g, SaturatedFat 4.5 g, Sodium 305.8 mg, Sugar 5 g

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Top Asked Questions

How to scramble tofu?
Crumble the tofu slightly using either hands or a fork to get the right consistency for a scramble. Heat the oil or margarine in a large skillet or frying pan and sauté the chopped onion, pepper, and crumbled tofu for 3 to 5 minutes, stirring frequently. Add the garlic powder, onion powder, and soy sauce and reduce the heat down to medium.
How to cook tofu in a frying pan?
Chop the tofu and use a fork to crumble it into bite-sized pieces. Add some oil to a frying pan and when it’s hot, add the tofu and all the remaining ingredients (salt, turmeric powder, and ground black pepper). Stir until well combined and cook over medium-high heat for 5 to 10 minutes. Stir occasionally.
What is an easy tofu breakfast idea?
An easy tofu breakfast idea is as simple as putting tofu on toast. For example, tofu is a tasty addition to avocado toast. It’s a wonderful way to pair lean protein with the healthy fats in avocados and goes especially well with a slice of fiber-rich whole grain bread.
How do you break up tofu?
Grease a nonstick pan, or add a little oil (such as vegetable, avocado, or coconut oil) to prevent sticking. Sauté the veggies and minced garlic over medium heat until they are lightly browned. Fully drain the tofu, then add it to the pan. If you’re using firm tofu, break it up with a spatula. Silken tofu breaks up on its own as you stir.

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