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    Home » Tofu

    Tofu Scramble

    Published: Feb 18, 2023 · by Nico

    Jump to Recipe

    Tofu scramble is a wonderful savory breakfast and lunch recipe because it's easy to make and delicious, and its texture is soft and creamy, similar to scrambled eggs.

    We'll show you how to make a base recipe for tofu scramble with a few simple ingredients and give you ideas on how to customize it and serve it with your favorite veggies and toppings.

    tofu scramble on a toast

    Check out our best tofu recipe collection!

    On this page:
    • Ingredients
    • Instructions
    • Variations
    • Serving Suggestions
    • Questions
    • Make Ahead & Storage
    • More Tofu Recipes
    • Recipe

    You'll love tofu scramble because it's an easy, nutritious, and versatile recipe.

    While we often make this recipe a replacement for scrambled eggs, its use goes way beyond that.

    For example, with a few simple additions, you can use it to fill a vegan breakfast burrito, serve it on avocado toast, or use the same technique to make a delicious tofu bolognese to serve with pasta.

    Our favorite way to eat it is by adding seasonal veggies to it. Mushrooms, spinach, broccoli, peppers, and beans all fit right in, and you'll never get bored.

    And so, while this is one of the best vegan breakfast recipes, you can definitely also eat it as a quick lunch or healthy dinner.

    Thanks to the excellent nutritional content of tofu, this dish makes for a fulfilling and complete meal, especially if combined with some vegetables.

    tofu scramble in a pan

    Ingredients

    ingredients for tofu scramble

    Tofu

    Firm tofu or extra firm tofu is the best for a tofu scramble.

    Silky tofu won't scramble, no matter if firm or soft. It'll mash.

    Olive oil

    Extra virgin olive oil gives the tofu flavor, and we recommend it.

    You can make the recipe without oil, but it'll turn out slightly bland.

    Substitute avocado oil or another vegetable oil for the olive oil.

    Plant milk

    Plant milk helps us keep the scramble nice and moist. Without milk, the tofu will dry out on the pan, and the recipe won't be as delicious.

    You can use most non-dairy milks as long as they are plain and unsweetened. We like to use soy milk or oat milk.

    Turmeric

    Turmeric is for adding a beautiful yellow color.

    Salt and black pepper

    We recommend sea salt or kosher salt and freshly ground black pepper.

    Black salt (optional)

    Black salt, also known as Kala Namak, is an Indian/Himalayan rock salt that adds a nice eggy flavor to this dish.

    You need a couple of pinches of black salt to turn this dish from great to "best tofu scramble ever."

    You can find it online or in Asian stores sold as Kala Namak, Black Salt, Himalayan Salt, or Indian salt, depending on where it's from and where you live.

    Parsley (optional)

    Add a sprinkle of chopped flat-leaf parsley for freshness and color.

    Substitute chives, cilantro, dill, or spring onions, finely chopped.

    Add flavor with

    Suppose you'd like to add more flavor to your tofu scramble.

    In that case, we recommend nutritional yeast, garlic powder, onion powder, chopped dill, chives, or spring onions, cumin, chipotle powder, chili powder, and dried herbs like oregano and dill. Pick one or more.

    Serve it with

    You can serve tofu scramble on top of avocado toast to add crunch and creaminess.

    We think they are perfect together. It also works as a filling in a wrap to make a delicious vegan breakfast burrito.

    You can also serve it with oven-roasted veggies on the side. For example, try roasted mushrooms, tomato confit, air fryer potatoes, or a tray of mixed roasted vegetables.

    Tofu scramble with bread and roasted tomatoes

    Instructions

    In a nonstick skillet, warm up the olive oil, then add in the tofu, crumbling it with your hands as you add it in.

    Season with salt and black pepper and fry on medium heat for 5 minutes, stirring often.

    Tip: there's no need to press the tofu.

    tofu crumbled on a pan

    Add unsweetened plant milk, turmeric powder, and kala namak.

    turmeric, salt and pepper in the tofu scramble

    Stir and cook on medium heat for a few minutes or until the tofu scramble reaches a soft and creamy texture.

    It should only take about 3 to 5 minutes. Do not overcook, or else your tofu will get dry. Taste, adjust for salt, and serve immediately.

    tofu scramble in a pan

    Variations

    Vegan breakfast burrito

    This one's a delicious Mexican-inspired breakfast recipe made with tofu scramble, onion, garlic, black beans, bell pepper, and cumin.

    We serve it in a wrap topped with lime, avocado, vegan sour cream, jalapeños, and hot sauce.

    It's one of our favorite vegan breakfast recipes, and we are sure you'll love it too.

    Check out our vegan breakfast burrito recipe with tofu scramble.

    Vegan breakfast burrito with tofu scramble

    Mushroom Tofu Scramble

    Warm up olive oil in a large skillet, then add about 10 ounces (300 grams) of sliced mushrooms (you can use white, brown, portobello, baby bella, or other).

    Sauté on medium-high heat for about 10 minutes or until there's no more liquid in the pan, stirring every 2 minutes.

    cooking mushrooms on a pan

    When the water from the mushrooms has gone and the mushrooms have browned, add two tablespoons of vegan butter (or olive oil) and a clove or two of grated garlic.

    Stir for one or two minutes, then add crumbled tofu, salt, pepper, turmeric, and plant milk.

    Cook for a few more minutes until you reach your desired texture.

    scrambled tofu with mushrooms

    Taste and adjust for salt before serving with toasted bread and chopped parsley.

    Tofu scramble with mushrooms

    Spinach Tofu Scramble

    Sauté about 10 ounces or 300 grams of spinach - fresh or frozen - in a large skillet or nonstick pan with a crushed clove of garlic and half a tablespoon of olive oil.

    When the spinach is cooked and the cooking water has evaporated, crumble the tofu in the same pan and follow our recipe.

    spinach with crumbled tofu

    Taste and adjust for salt before serving with toasted bread.

    Tofu scramble with spinach on a plate

    Serving Suggestions

    Our favorite way of serving scrambled tofu is with a thick slice of toasted bread or in a wrap, with sliced avocado and roasted or air-fried vegetables on the side.

    Drizzle with some good quality extra virgin olive oil, sprinkle with freshly chopped parsley (chives or green onions), and enjoy while still warm.

    Tofu scramble on avocado and bread

    Other excellent toppings for tofu scramble are:

    • Tahini sauce (tahini, water, lemon juice, garlic, salt).
    • Guacamole or creamy avocado spread.
    • Vegan sour cream (cashews, water, salt, lemon).
    • Tomato confit and caramelized onions.
    • Lime, cilantro, jalapeños, and hot sauce.
    • avocado spread
      Avocado Spread
    • vegan sour cream
      Vegan Sour Cream
    • tomato confit
      Tomato Confit
    • Caramelized onions on a platter
      Caramelized Onions

    Questions

    What tofu to use for scramble?

    Use firm tofu or extra firm tofu for a tofu scramble.

    Can tofu scramble be reheated?

    Yes, tofu scramble is an excellent meal-prep recipe.

    You can keep it in the fridge for 3 days and reheat it in the microwave for 2 minutes.

    Is tofu scramble good for you?

    Yes. Tofu scramble is a healthy and nutritious dish.

    It is rich in complete protein, low in calories, and free of cholesterol. It's an excellent substitute for meat and eggs.

    Read more about tofu and soy here:
    - Soy Facts: Is Soy Healthy or Harmful?
    - Soy video archive from nutritionfacts.org

    Can you meal prep tofu scramble?

    Yes. You can make your scramble in advance and use it in your lunch box, a sandwich, a burrito, or just plain tortillas.

    You can also reheat the tofu scramble in the microwave. It'll be nice and warm in about a minute.

    I wouldn't meal prep it for more than a couple of days in advance, though, as it's such an easy recipe to make in just 5 minutes.

    Make Ahead & Storage

    Make ahead: tofu scramble is an excellent recipe for meal prep because it keeps well in the fridge for several days.

    Feel free to make a double batch and keep the leftover for a quick lunch or dinner.

    Refrigerator: transfer leftovers in an airtight container and keep them in the fridge for up to 3 days.

    Reheat: warm it in the microwave for 2 minutes or on a pan with a splash of unsweetened non-dairy milk.

    Freezer: transfer it to a freezer-friendly container and freeze it for up to 3 months.

    Thaw it in the microwave, in the fridge overnight, or in a pan with a dash of unsweetened plant milk.

    More Tofu Recipes

    If you're curious about cooking with tofu, take a peek at our easy tofu recipes:

    • Tofu salad (mixed leaves, cherry tomatoes, tahini dressing, cucumber, avocado).
    • Tofu curry (cauliflower, coconut milk, ginger, garlic, curry, turmeric).
    • Lemon tofu (lemon, cornstarch, flour, garlic, rosemary).
    • Tofu Cacciatore (black olives, canned tomatoes, capers, garlic).
    • Fried tofu (paprika, garlic powder, olive oil, chili powder).
    • Easy Tofu cream cheese (tahini, olive oil, garlic, fresh herbs).
    • Fried tofu with fork
      Fried Tofu
    • Tofu Salad with dressing
      Tofu Salad
    • tofu curry in a bowl with rice
      Tofu Curry
    • tofu cream cheese on bread
      Tofu Cream Cheese

    For many more breakfast ideas, check out our breakfast category page.

    Recipe

    Tofu scramble on bread with vegetables

    Tofu scramble

    Author: Nico
    Tofu scramble is a wonderful savory breakfast and lunch recipe because it's easy to to make and delicious, and its texture is soft and creamy, similar to scrambled eggs.
    Print Recipe Pin Recipe Share Recipe
    5 from 5 votes
    Prep Time 5 minutes mins
    Cook Time 10 minutes mins
    Total Time 15 minutes mins
    Course Breakfast, Lunch
    Cuisine American
    Servings 2 people
    Calories 201 kcal

    Ingredients
     
     

    • 1 tablespoon olive oil
    • 8 ounces firm tofu
    • ¾ cup non-dairy milk plain and unsweetened. We recommend oat or soy milk.
    • ½ teaspoon turmeric powder
    • ¾ teaspoon salt or more to taste
    • 2 twists black pepper
    • ¼ teaspoon black salt or kala namak. Optional for an eggy flavor. Add more for more eggy taste.
    Keep screen on

    Instructions
     

    • Warm up the oil in a nonstick pan, then crumble the tofu with your hands and add it to the pan.
      Season with salt and pepper and fry on medium heat for 5 minutes stirring often.
      tofu crumbled on a pan
    • Add unsweetened plant milk, turmeric powder, and kala namak.
      turmeric, salt and pepper in the tofu scramble
    • Stir and cook on medium heat until the tofu scramble has a creamy and soft texture (3 to 5 minutes). Don't overcook or it'll dry out.
      Taste and adjust for salt before serving.
      tofu scramble in a pan

    SERVING SUGGESTION

    • Serve on toasted bread or in a wrap with sliced avocado, chopped cilantro or parsley, and roasted or air fried veggies on the side.
      Tofu scramble on avocado and bread

    VARIATIONS

    • Check out the variation chapter above to learn how to make this with mushrooms, spinach, or to turn it into a delicious vegan breakfast burrito.
      Vegan breakfast burrito with tofu scramble

    Video Recipe

    Tofu Scramble | Simple, soft and quick to make!

    Notes

    Nutrition information is an estimate for 1 serving of tofu scramble out of 2 servings, without bread or toppings.
    ADD FLAVOR WITH
    To add more flavor to this tofu scramble recipe pick one or more from:
    • Nutritional yeast - 1 to 2 tablespoons.
    • Garlic powder - 1 to 2 teaspoons.
    • Onion powder - 1 teaspoon.
    • Fresh dill, chives, or spring onions - chopped, 1 to 2 tablespoons.
    • Cumin - 1 teaspoon.
    • Chipotle powder - 1 teaspoon.
    • Chili powder - ¼ teaspoon.
    • Dried oregano - 1 teaspoon.
     
    TOP IT WITH
    Here are our favorite toppings for this recipe:
    • Tahini sauce.
    • Guacamole or avocado spread.
    • Vegan sour cream.
    • Tomato confit or caramelized onions.
    • Lime, cilantro, jalapeños, and hot sauce.
     
    SERVE IT WITH
    Some recipes to serve on the side:
    • Roasted mushrooms or air fryer mushrooms.
    • Roasted potatoes or air fryer potatoes.
    • Roasted sweet potatoes or air fryer sweet potatoes.
    • Mixed roasted vegetables.
    • Roasted cauliflower or air fryer cauliflower.
    • Roasted asparagus or air fryer asparagus.
     
    MAKE AHEAD & STORAGE
    - Make ahead: tofu scramble is an excellent recipe for meal prep because it keeps well in the fridge for several days. Feel free to make a double batch and keep the leftover for a quick lunch or dinner.
    - Refrigerator: transfer leftovers in an airtight container and keep them in the fridge for up to 3 days.
    - Reheat: warm it in the microwave for 2 minutes or on a pan with a splash of unsweetened non-dairy milk.
    - Freezer: transfer it to a freezer-friendly container and freeze it for up to 3 months. Thaw it in the microwave, in the fridge overnight, or in a pan with a dash of unsweetened plant milk.
     

    Nutritional Values

    Nutrition Facts
    Tofu scramble
    Amount per Serving
    Calories
    201
    % Daily Value*
    Fat
     
    14
    g
    22
    %
    Saturated Fat
     
    2
    g
    13
    %
    Trans Fat
     
    0
    g
    Polyunsaturated Fat
     
    5
    g
    Monounsaturated Fat
     
    7
    g
    Cholesterol
     
    0
    mg
    0
    %
    Potassium
     
    151
    mg
    4
    %
    Carbohydrates
     
    7
    g
    2
    %
    Dietary Fiber
     
    2
    g
    8
    %
    Sugar
     
    3
    g
    3
    %
    Protein
     
    13
    g
    26
    %
    Vitamin A
     
    353
    IU
    7
    %
    Vitamin B6
     
    0.2
    mg
    10
    %
    Vitamin C
     
    7
    mg
    8
    %
    Vitamin E
     
    3
    mg
    20
    %
    Vitamin K
     
    6
    µg
    6
    %
    Calcium
     
    272
    mg
    27
    %
    Folate
     
    29
    µg
    7
    %
    Iron
     
    2
    mg
    11
    %
    Manganese
     
    0.2
    mg
    10
    %
    Magnesium
     
    3
    mg
    1
    %
    Zinc
     
    0.2
    mg
    1
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Did you like this recipe?Leave us a comment below or find us on Instagram, YouTube, Pinterest, TikTok, and Facebook.

    If you liked this tofu scramble, you might also enjoy the following:

    • vegan brunch recipes including vegan frittata, french toast and vegan egg salad
      25+ Best Vegan Brunch Recipes
    • 25 Tofu recipes including curry, soup and salad
      25 Easy Tofu Recipes
    • meatless meals with dinner and lunch
      40 Easy Meatless Meals
    • Vegetarian lunches
      35 Best Vegetarian Lunch Ideas
    « Vegan Breakfast Burrito
    25 Easy Sauce Recipes »

    Reader Interactions

    Comments

    1. Tes

      December 03, 2022 at 12:43 am

      La recette écrite n'est pas pareil au vidéo. Il n'y a pas de champignons! Merci pour vos bonnes recettes.

      Reply
      • Louise

        December 03, 2022 at 5:44 am

        Hi Tes, thanks for your comment. The video shows a variation of the tofu scramble with added mushrooms. You can always omit the veggies if you prefer a simpler scramble. Have a wonderful weekend. Cheers, Louise

        Reply

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    Nico and Louise founders of the Plant-Based School.

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