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

A healthy dish that's full of plant protein, calcium and more. Please use all organic ingredients when possible. 
Course Breakfast, Dinner, lunch
Cuisine American
Keyword high protein, oil-free, plant protein, plant-based, tofu scramble, vegan
Prep Time 12 minutes
Cook Time 13 minutes
Total Time 25 minutes
Servings 1 3-5 people
Author Megan Lawson Evans


  • 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. 


Optional: Press the tofu. Wrap the tofu in a couple of towels and place books or something heavy on it for 15-20 minutes to get the water out. I personally do not do this for this recipe as I found it works both ways. 
  • Ben says:

    This looks so great. And I can’t wait to try hot sauce

  • Jenn says:

    The whole family loved this! Going to be mixing this into our breakfast menu!

  • sachin says:

    nice article, i like it.....visit also

  • Md Raza says:

    Thanks For Sharing this

  • GouldDaddy says:

    Awesome, your recipes are my first vegan week of my life and so far I definitely believe I can do this. I just gotta be very careful given I have a picky fam. This recipe is great.

    • Megan Lawson Evans says:

      That's so awesome to hear! Hopefully you can slowly wean your family. 😊 Glad I can help make it doable.

  • Terry says:

    Sooooooo yummy! 😋 My new favorite! 💕

  • Diana Opiani says:

    Missing add Tamari sauce. When it add?

  • You Might Also Like