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

FAQs

How much protein is in tofu scramble? ›

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.

Tofu and Eggs is an easy and delicious meal that has been one of my go-to dinners this month, and I promise when you try it, you will love it too! I use dashi powder in this recipe, but if you are vegetarian, you can swap with vegetarian dashi powder that uses seaweed and shiitake mushrooms instead!

In Place of Eggs

To replicate the firm texture of a hard-boiled egg, use firm to extra-firm tofu. Popular dishes include tofu egg salad with soy mayo or tahini in place of traditional egg-based mayo or curried tofu egg salad for more spice.

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.

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.

Low calorie density: Tofu is a low calorie food, with around 70-90 calories per 100 grams, making it a good option for those who are trying to lose weight. This is because foods with low calorie density help you feel full with fewer calories, which can help you consume fewer total calories throughout the day.

Head to head, tofu scramble and scrambled eggs are nutritionally comparable and both healthy choices. They are complete sources of protein, providing all essential amino acids; are low in calories; and relatively low in saturated fat.

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.

Is it good to eat tofu for breakfast? ›

Adding extra protein to your morning toast with tofu might even keep you full for longer and help you lose weight ( 3 , 4 , 5 ).

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.

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.

Combine brown sugar, paprika, chili powder, garam masala, oregano, garlic powder and salt. Dredge tofu in spice blend, covering all surfaces.

"Tofu has a high amount of protein in it, which makes it a really good alternative for animal [based] protein," says Jamie Mok, a registered dietitian nutritionist and national spokesperson for the Academy of Nutrition and Dietetics.

Well, unfortunately when considering protein, eggs are the clear winner. Tofu has less essential amino acids, less BCAAs, and 68% the BV of eggs. You have to eat nearly double the amount of tofu in order to get the same protein effect as you do from eggs.

Nutritionally, tofu offers much to love. According to the U.S. Department of Agriculture, half a cup of firm tofu offers 21.8 grams of protein with 181 calories and 11 grams of fat. Most of that fat is of the healthy polyunsaturated kind. The high level of protein makes tofu a good alternative to animal-derived meat.