This easy, oil-free tofu dish is packed with veggies, plant-based protein and lots of essential vitamins for a healthy and nourishing meal.
Tofu scramble can be eaten on it’s own, in a tortilla for tacos or even on a salad.
This is a meal that’s good for breakfast, lunch or dinner.
Tofu is a great replacement for eggs as there is not any saturated fat or cholesterol.
Why not eggs?
If you’re wondering why not just use eggs, one of the main reasons is eggs are loaded with cholesterol, which contributes to the number 1 killer, heart disease.
A Harvard Nurses’ Health Study showed “that the daily consumption of the amount of cholesterol found in just a single egg appeared to cut a woman’s life short as much as smoking 25,000 cigarettes—five cigarettes a day, for fifteen years.”
Another study showed that men who consumed 2 and half or more eggs per week had an 81% increased risk of lethal prostate cancer.
Tofu has the opposite effect. Studies have also shown that people who eat more soy are less likely of getting cancer.
Soy gets a bad wrap, but even eating 5-7 servings a day is good for us.
How to make Tofu Scramble
For this quick scramble recipe I did not use any oil because oil has also shown to increase our cholesterol so I try to avoid it when possible.
It’s also not the best source of fat so instead of using oil to sauté you can use splashes of water or vegetable broth to keep things from sticking to the skillet.
Tofu comes in different forms and I’ve found that either the “firm” or “extra firm” works best for tofu scramble. It will say this on the package.
Most tofu comes in water, so a lot of recipes call for “pressing the tofu” to get out the water, but that’s not needed for this one unless you just like to do it.
I used my favorite vegetables for a scramble, but feel free to substitute any of them you do not like.
All that’s needed is a few minutes sautéing the veggies, add in the tofu and seasonings and cook until everything is heated.
It’s a great meal anytime of day, pairs well with this southern favorite.
Quick Oil-free Tofu Scramble
- 1 (14-16 oz) block Tofu (firm)
- 3/4 cup Onion (chopped)
- 3/4 cup Peppers (red, yellow, green, chopped)
- 8 oz Mushrooms (chopped)
- 2 cups Spinach or Kale (chopped) (other greens work too)
- 1/4 cup Tomatoes (chopped)
- 1/4 cup Nutritional Yeast
- 1/4 tsp Turmeric
- 1/2 tsp Oregano
- 1/4-1/2 tsp Cumin
- 2 Garlic Cloves (minced)
- 1 tbsp Tamari (add more if you prefer)
- Pepper (to taste)
- Salt (to taste)
- If you like to press your tofu, do this now. See notes for more instructions. I usually skip this step for this dish.
- In a large skillet over medium heat, add the garlic, onions and a couple of tablespoons of water or vegetable broth to keep them from sticking. Sauté for a couple of minutes until the onions start to turn translucent.
- Add the mushrooms and peppers. Sauté for another 3-4 minutes. Keep adding splashes of water or broth and stirring to make sure it doesn't stick. Then add in the greens, either spinach or kale, and stir until it starts to wilt, then turn the heat down to low.
- Dice the tofu or crumble it with your hand into the skillet. You want it to be very small pieces. I crumble it with my hand right into the skillet. Add all the seasonings on top and stir to combine everything well. Lastly, add the tomatoes and mix until everything is heated through.
- Serve the tofu scramble on it's own, in a wrap or even on a salad. Hot sauce, salsa or avocado are delicious toppings. Store in the refrigerator for up to three days in an airtight container.