Tips for Your Tofu Scrambles

The most delicious 30 grams of plant-based protein to fuel your day

Oct 04, 2024

If you’re a savory breakfast person and you also prioritize protein in the morning, you’re probably quite familiar with the tofu scramble. I didn’t get into them until I finally fell in love with tofu and appreciated it for what it is — a delicious and nutritious ingredient, and with a very long history — rather than as a “blank canvas for flavor” or, in this specific instance, an eggless scrambled egg substitute.

I like to think of these scrambles as more of a breakfast hash, which in my kitchen incorporates all kinds of vegetables and random leftovers that are lying around. I don’t tint the dish yellow with turmeric, or add any eggy flavor like black salt — neither of these are bad ideas, they’re just not what excites me here.

MY COOKBOOKS

I actually shared my go-to tofu scramble recipe about 4 years ago in my cookbook Start Simple, and it hasn’t changed much. I like them to be moist rather than dry, so I don’t worry about pressing the tofu too well, and loaded up with vegetables. Here are what I think are the most important factors:

Use Firm or Extra-Firm Tofu. These crumble the best, and are higher in protein than the softer varieties. (The firmer the tofu, the higher its protein count.)
Mix & Match the Veggies. Below you’ll cook a sweet potato and add sliced scallions, a few handfuls of spinach, and cilantro. But if you have leftover roasted vegetables, want to incorporate mushrooms or bell pepper, swap out the greens for heartier ones, throw in other herbs, or in any way want to make this dish your own on the veggie front — please, please do.
Beans Boost the Protein. They also add nice textural variety and make the dish feel more substantial. I add whatever types of beans I’ve got on hand (you’ll want about 1 ½ cups cooked, or a 15-ounce can, rinsed and drained), but black beans are my favorite.
They’re Batch-Cook Friendly. This recipe doesn’t take that long to whip up, but the leftovers can be packed away and reheated in the freezer or in a nonstick skillet and will taste great! I tend to use this recipe to make 3 servings, and then eat it for breakfast three days in a row.
Nutritional Yeast Provides a Protein Boost, Too. This wasn’t in my original recipe, but it’s something I now add on occasion. It also adds some yummy cheesy flavor.

And for all this talk about breakfast, know I certainly do eat tofu scrambles for dinner, too.

MORE TOFU RECIPES

Recipe Video

Breakfast Tofu Scramble

At three servings (which I find to be the perfect amount), using extra-firm tofu and including the nutritional yeast, this dish has 30 grams of protein and 25 grams of fiber.
This is nice served with corn tortillas… filling them with the scramble/hash.
The recipe is very lightly updated from the one that appears in my cookbook Start Simple.

Yield 3 to 4 servings | Prep & cook time About 25 minutes

1 (15-ounce) block firm or extra-firm tofu, blotted dry
Olive oil
1 medium sweet potato (6 to 8 ounces), cut into cubes
4 thin or 2 thick scallions, green and white parts, sliced
½ teaspoon salt
1 tablespoon maple syrup
1 ½ teaspoons sriracha
2 teaspoons water
1 ½ cups cooked black beans (or a 15-ounce can), drained
½ cup chopped cilantro
4 handfuls tender greens (baby spinach, baby kale, etc)
Freshly ground black pepper
Up to 2 tablespoons nutritional yeast (optional)
1 avocado, quartered

1. Slice the tofu into a few thick slabs, blot them dry with a clean towel, then use a fork to mash them into crumbles.

2. Set a wide skillet over medium heat, and once it’s hot, swirl in a splash of oil. Add the sweet potato and cook, stirring once or twice, until it starts to caramelize. Test for doneness — if it’s not fully cooked, add about 2 teaspoons water to the pan, cover it (with a lid or baking sheet) and steam them for 2 to 4 minutes, until fully tender. Stir in the scallions, crumbed tofu, and salt, and cook until the pan is mostly dry, about 5 minutes.

3. Clear a space in the middle of the pan and pour in the maple syrup, sriracha, and water, letting it bubble away for a moment, then stir to coat the tofu. Stir in the beans and let them heat up, then add the greens, cilantro, and nutritional yeast, if using, stirring just until the greens wilt.

4. Serve hot, with avocado wedges and more sriracha if you like. The cooled leftovers will keep for about 3 days in an airtight container in the refrigerator, and can be reheated in the microwave or a nonstick skillet, until warmed through.