Vegan Tofu Scramble

Published: May 10, 2019
Updated: July 14, 2020

tofu scramble recipe image

Finding time to make a nutritious, tasty breakfast in the morning is hard, isn’t it?

In fact, preparing a hearty breakfast is usually at the bottom of my morning to-do list! Especially on weekdays when I have a hundred other things to do before dashing out the door to start my work day.

So I set out to find a breakfast recipe that doesn’t take all morning to prepare, and sets you (and your bones) up for your day the right way.  

And I’m happy to report I found one– Vegan Tofu Scramble! It’s ready from scratch in 20 minutes, suitable for pretty much any diet, and absolutely delicious!

Tofu provides a generous 176 mg of calcium per 100 g. Plus, tofu is a complete protein. That means it provides all the essential amino acids your body can’t make itself. And if you’re a regular AlgaeCal reader, you’ll know protein is a crucial component of healthy bones. Win win!

Now, tofu has a bit of a reputation for being bland. But when you compliment it with the right ingredients and spices, like the cumin and turmeric powder in this recipe, it’s delicious! And speaking of turmeric, it’s a powerful anti-inflammatory that helps reduce the low-grade, chronic inflammation that can accelerate bone loss.

So, say goodbye to toast on the go and discover your new favorite breakfast (or even lunch) recipe!

Vegan Tofu Scramble

Garry AlgaeCal
Prep Time 6 mins
Cook Time 14 mins
Total Time 20 mins
Course Breakfast
Cuisine American
Servings 4
Calories 224 kcal

Ingredients
  

  • 10.5 oz organic soft tofu
  • 1 red pepper chopped
  • 1 cup mushrooms chopped
  • 1 yellow onion chopped
  • 1 tsp ground cumin
  • 1 tsp turmeric powder
  • 1/4 tsp garlic powder
  • 1 tsp chilli powder
  • 2 tbsp nutritional yeast
  • 1 can black beans
  • 2 garlic cloves minced
  • 1 tbsp olive oil

Instructions
 

  • Heat a skillet over medium heat and pour the olive oil in. 
  • Add the mushrooms, pepper, yellow onion, and garlic and saute for about 5 minutes.
  • Add the tofu blocks to the skillet and break them apart with a wooden spoon until you have a nice scramble texture.
  • Stir in the spice mixture.
  • Drain and rinse the black beans and stir them in too.
  • Heat through and serve!

Notes

93% of soybeans grown in the United States are genetically modified organisms (GMO.) The jury is still out on the safety of GMOs, so until we know for sure, we recommend using organic soy products, including tofu.

Nutrition

Calories: 224kcalCarbohydrates: 24gProtein: 15gFat: 7gSaturated Fat: 1gSodium: 19mgPotassium: 512mgFiber: 8gSugar: 3gVitamin A: 1130IUVitamin C: 41mgCalcium: 124mgIron: 3.4mg
Keyword tofu, vegan
Tried this recipe?Let us know how it was!

Tofu Scramble Final Thoughts

I hope you enjoy this recipe as much as I do!

It may be a breakfast recipe, but I love it so much that I often make it for lunch! It’s so easy to make a big batch and then portion it out for several servings throughout the week. Plus, you can experiment with the ingredients to keep things interesting. For example, try different kinds of beans, spices, or add some wilted spinach leaves.

Let me know what you think of this recipe in the comments section, and share any modifications you make too 🙂

Article Comments

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Recipe Rating




  1. Grace Laguilles

    May 11, 2019 , 11:16 pm

    Nutritional Yeast? Where can I get this? New to me.

    Thanks

  2. Jenna AlgaeCal

    May 13, 2019 , 12:16 pm

    Hi Grace,

    You can find nutritional yeast in most grocery stores! It comes in the form of flakes or yellow powder, and has a savory, cheesy flavor. 🙂

    – Jenna @ AlgaeCal

  3. judy dickson

    May 12, 2019 , 1:31 pm

    It looks delicious. Can’t wait to try it.
    Judy

  4. Cynthia

    May 30, 2019 , 6:52 am

    I made this last night. It was delicious! Thank you AlgeCal!!

  5. Jenna AlgaeCal

    June 4, 2019 , 9:44 am

    Awesome! So glad you liked it, Cynthia. ?

    – Jenna @ AlgaeCal

  6. Carmen

    June 6, 2019 , 10:12 pm

    I am vegan so I make scramble tofu all the time . sometime I add diced potatoes and salsa and make my breakfast Burritos.

  7. Jenna AlgaeCal

    June 11, 2019 , 1:07 pm

    Hi Carmen,

    Love the idea of turning this scramble into a breakfast burrito… YUM!

    – Jenna @ AlgaeCal

This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,
Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, PhD - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Dr. Carole McArthur
MD, PhD - Professor of Immunology, Univ. of Missouri-Kansas City; Director of Residency Research in Pathology, Truman Medical Center.,