Tofu scramble is a delicious, plant-based alternative to traditional scrambled eggs. Packed with plant-based protein, this hearty vegan breakfast is one of the easiest ways to enjoy a nutritious start to your day. Whether you’re prepping for busy mornings or looking to incorporate more plant-based recipes into your week, tofu scramble is versatile, customizable, and perfect for meal prep.
You can view my full collection of plant-based meal prep recipes here.
Ingredients & Substitutions
Key Ingredients for Tofu Scramble
Tofu:
For the best texture and consistency, it’s important to use extra-firm tofu. This type of tofu has a dense structure that holds up well when cooked, creating a hearty and satisfying scramble. The firm texture allows it to absorb the flavors of the seasonings and spices without becoming too mushy. If you can’t find extra-firm tofu, firm tofu can also work, but the result may be slightly softer. Always press your tofu to remove excess moisture before cooking, which helps achieve the perfect scramble consistency.
You can view my full guide on Tofu here if you are unsure!
Vegetables:
Tofu scramble is incredibly versatile, and you can mix and match a variety of vegetables based on what you have available or what’s in season.
Common options include:
Kale:
Adds a rich, earthy flavor and a boost of nutrients. It’s also hearty and holds its shape well when sautéed.
Spinach:
A great addition for a tender texture and a mild, slightly sweet flavor that pairs beautifully with the tofu.
Cherry Tomatoes:
Their juicy pop of sweetness creates a delightful contrast with the savory tofu.
Mushrooms:
These add umami and a meaty texture, making your scramble even more satisfying.
Red Bell Peppers:
Offering a sweet crunch and vibrant color, red bell peppers are a great addition that enhances the dish’s overall flavor.
Feel free to get creative and swap in other veggies, such as zucchini, sweet potatoes, or broccoli, depending on your taste preferences or what you have in your fridge. The more vegetables you include, the more fiber and vitamins you’ll pack into your meal.
Seasonings:
The right seasonings are key to creating a flavorful tofu scramble. Some of the most common and effective seasonings include:
Nutritional Yeast:
This ingredient is a game-changer when it comes to plant-based cooking. It has a cheesy, savory flavor that enhances the dish and gives it a more “egg-like” taste. Plus, it’s packed with vitamins, especially B12.
Turmeric Powder:
Not only does turmeric give the scramble a beautiful golden color, but it also adds a mild, earthy flavor. Turmeric is known for its anti-inflammatory properties, making it a healthy addition.
Garlic Powder:
Garlic powder adds a depth of flavor and a hint of sweetness, bringing the dish together beautifully.
Onion Powder:
This adds a subtle, savory background note that complements the other spices.
You can adjust the amount of each seasoning to suit your personal taste. If you like a spicier scramble, consider adding a pinch of chili powder or cayenne pepper.
Plant-Based Milk:
Plant-based milk helps create a creamy texture and adds moisture to the scramble. Almond milk is a popular choice because of its mild flavor, but soy milk works well too, especially if you prefer a richer taste.
Oat milk is another great option for those who want a slightly sweeter, creamier consistency. Choose an unsweetened variety to avoid adding unwanted sweetness to the dish. The milk also helps the seasonings blend together and allows the tofu to absorb the flavors more effectively.
Optional Toppings:
Once your tofu scramble is cooked, you can take it to the next level with a variety of toppings. Some great options include:
Vegan Cheese:
A sprinkle of shredded vegan cheese adds an extra layer of richness and flavor, making the scramble even more indulgent.
Avocado Slices:
Avocado adds a creamy texture and a subtle, rich flavor that pairs perfectly with the tofu.
Chopped Herbs:
Fresh herbs like cilantro, parsley, or basil can bring a burst of freshness and color to your scramble.
Hot Sauce:
For those who love a little heat, a drizzle of hot sauce (such as Sriracha or a smoky chipotle variety) adds a tangy and spicy kick.
These optional toppings not only enhance the flavor but also elevate the visual appeal of your tofu scramble, making it feel like a gourmet meal!
Optional Toppings
- Fresh spinach or green onions.
- Hot sauce for a spicy kick.
- Lemon juice or chili powder for flavor variation.
Ingredient Substitutions and Variations
- Tofu: Replace extra-firm tofu with medium-firm tofu for a softer texture.
- Vegetables: Swap in sweet potatoes, red onion, or black beans for variety.
- Seasonings: Kala Namak adds an “eggy flavor,” while curry powder offers a unique twist.
Helpful Tools for Tofu Scramble Meal Prep
- Large Skillet: A non-stick pan ensures even cooking without sticking.
- Cutting Board and Knife: Essential for prepping your veggies.
- Tofu Press: Removes excess water from the tofu for better texture.
- Mixing Bowls: Use a small bowl to mix your wet ingredients.
- Airtight Containers: Keeps your meal prep fresh throughout the week.
How to Make This Tofu Scramble Meal Prep Recipe
Preparation Steps
- Press the Tofu: Use a tofu press to remove excess water, enhancing its texture.
- Crumble the Tofu: Use a fork or your hands to make bite-sized crumbles.
- Mix the Wet Ingredients: Whisk plant-based milk, nutritional yeast, turmeric, garlic powder, and onion powder in a medium bowl.
Cooking Instructions
- Heat olive oil in a large frying pan over medium-high heat.
- Add crumbled tofu and chopped vegetables to the skillet. Sauté for 4-5 minutes until the tofu is slightly browned and the veggies are tender.
- Pour the wet mixture into the skillet and stir well.
- Simmer until the liquid is absorbed, and the scramble reaches your desired consistency.
- Season with black pepper and Kala Namak for the final touch.
Assembling the Meal Prep Containers
- Divide the scramble into airtight meal prep containers.
- Add a slice of toasted whole-grain bread or breakfast potatoes to each container.
- Top with avocado slices or hot sauce if desired.
Tips & Tricks
- For Extra Flavor: Let the tofu sit in the seasoning mixture for 10 minutes before cooking.
- Perfect Texture: Avoid over-crumbling the tofu to maintain a “scrambled egg” texture.
- Storage: Keep in airtight containers for up to 5 days in the fridge.
- Reheating: Add a splash of almond milk or a little water before reheating for a moist scramble.
FAQs: Tofu Scramble Meal Prep
Yes! Store in airtight containers and freeze for up to 3 months. Thaw overnight in the fridge before reheating.
It stays fresh for about 4-5 days when stored properly in airtight containers.
Silken tofu is too soft and won’t hold the texture of a scramble. Stick to extra-firm or medium-firm tofu.
Heat in a skillet over medium heat with a splash of plant-based milk or water to maintain moisture.
Try bell peppers, mushrooms, spinach, and sweet potatoes for a mix of flavors and textures.
Tofu Scramble Meal Prep
Ingredients
Tofu Scramble
- 1 tbsp extra virgin olive oil
- 1 ½ blocks extra firm tofu
- 4 cups chopped veggies of choice I use kale, spinach, cherry tomatoes and mushrooms
- 3 tbsp nutritional yeast
- dash of turmeric
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ cup plant based milk
- black salt and pepper to taste
- 4 slices whole grain or sprouted grain toast
Optional Toppings
- chopped fresh herbs or green onions
- hot sauce
- avocado slices
Instructions
Prep
- Crumble or mash the block of tofu in a bowl using a fork or your hands. Make bite-sized pieces for more texture. It should not be finely crumbled.
- In a medium mixing bowl, whisk together plant milk, nutritional yeast, turmeric, garlic powder, and onion powder and set aside.
Cooking
- Heat the olive oil in a pan over medium heat. Once the oil is hot, add the chopped veggies and crumbled tofu. Sauté for 4-5 mins until the tofu is slightly browned and the veggies are cooked.
- Pour the wet mixture into the pan over the veggies and tofu.
- Allow the mixture to simmer until the tofu until the liquid has absorbed and the tofu has reached your ideal scramble consistency.
- Season with black salt and pepper.
Assembly
- Divide between 4 airtight meal prep containers, and add in a slice of toasted whole grain bread. Drizzle hot sauce or other toppings on each if desired.
- Store in the fridge, re-heat if desired and enjoy!
Video
Notes
Nutrition
Conclusion: Tofu Scramble Meal Prep
This easy tofu scramble is a quick, customizable, and meal prep-friendly dish that’s perfect for busy people looking to enjoy healthy, plant-based breakfasts. With endless variations and a bright yellow color reminiscent of regular scrambled eggs, this recipe is sure to become a family favorite. Try it next time you’re planning for the work week—you won’t be disappointed!
Oh I never thought to make a larger batch of tofu scrambled for meal prep but such a great idea it reheats amazing unlike egg lol another win for dairy free and plant based!! New sub from YouTube here. Keep it up 😊🙂
I’m so glad you found this meal prep tip helpful! Tofu scramble definitely reheats better than eggs.
Thank you for subscribing to my YouTube channel! I’m glad you’re enjoying the recipes. 😊
Love these meal prep ideas!! Tofu scramble genius and I never would have thought
Thank you so much! I’m glad you found the tofu scramble meal prep idea helpful. 😊