Tofu Breakfast Scramble Recipe on Food52 (2024)

FAQs

Is tofu scramble healthier than scrambled eggs? ›

In case you're wondering which is healthier, eggs or tofu, the match-up is surprisingly close. If you compare them per serving (1 egg to a 3.5-ounce serving of tofu), the tofu has a similar amount of calories and slightly more protein. Here's how they stack up: Calories: egg = 78 | tofu = 70.

This tofu scramble is fast, flavorful, and a wonderful egg-free savory breakfast. Made with spinach, curry powder, nutritional yeast, garlic, and onions, this is the version we've been making for years!

Scrambled tofu is a rich source of protein, with a serving (about ¼ block) of tofu containing around 8-10 grams of protein, which is nutritionally comparable to one egg. Similar to eggs, tofu is considered a “whole” protein food, meaning it contains a full complement of essential amino acids.

How to store tofu scramble. Unlike scrambled eggs, once the tofu is scrambled it will sit happily in the fridge for 2-3 days in an airtight container. It might dry out a little so add a splash of plant based liquid such as soy milk or coconut milk when reheating it.

Tofu is simply curdled soy milk, so heating and adding liquid result in a similar consistency that's also creamy, moist and rich. In baking, four tablespoons or 1/4 cup of silken tofu can substitute a single egg.

To make an egg replacement out of silken tofu, just take 1/4 cup of tofu per 1 whole egg and pulse it in a blender or food processor until it's broken up. Then, substitute as you please! Just make sure you use *silken* tofu, not firm tofu, as it won't yield the same result.

Frying tofu can give it a crispy texture, but comes at a cost – it can be high in calories, up to three times more than baked or air-fried tofu. This is because frying requires added oil as a heat conductor, which cooks the tofu evenly but also makes it absorb more oil, resulting in more fat and calories.

I like to use silken tofu or soft tofu, as it pairs perfectly with eggs and is able to soak up all the flavor from the sauce.

You're not pressing out excess moisture.

Before frying, tofu should be pressed to eliminate any excess water. Sometimes, in a hurry to get dinner done, I skip this step. But I always regret it. The still-sort-of-wet tofu never gets as golden brown or as crisp.

If you are eating tofu that is processed with sugar, salt, or preservatives, then it may not be healthy for you. But if you are eating it that has been processed in a way that preserves its nutritional value, then tofu can help you healthily lose belly fat.

Can I eat tofu everyday? ›

Similarly, the American Cancer Society sees no dangers from eating soy. "For the vast majority of people, it should be reasonable to incorporate tofu in their daily diet without any issues," Sun said.

If you consider its minerals and vitamins alone, tofu is a healthy choice for people to consider, says Mok. But “a misconception is how soy impacts hormone levels,” she says, “And [that] eating too much soy may be causing some health issues.” Mok says this is untrue.

Store leftover tofu scramble in an airtight container in the refrigerator for up to one week. You can reheat the tofu scramble in the microwave, heat for 60 to 9o seconds. You can also place the tofu scramble back into the skillet and reheat on the stove.

Leftover tofu scramble can be stored in the fridge for 1-2 days and reheated on the stovetop or in the microwave. You can sub spinach and tomatoes for any other vegetables you have on hand e.g. bell peppers, mushrooms, kale.

Luckily for me (and you), there is a magical spice called Kala Namak. Kala Namak, also known as Himalayan Black Salt, is a black salt that tastes just like hardboiled eggs because of the sulfur compounds in it.

For those trying to gain muscle, Sharp says the healthiest way to eat eggs is to pack in the extra protein. Add in extra egg whites to add more volume and protein, or mix in cottage cheese to your scramble.

In and of themselves, scrambled eggs are a healthy dish. Eggs are high in protein as well as B vitamins and vitamin D; eggs also contain heart-healthy unsaturated fats. However, when butter, cream, cream cheese, or shredded cheese are added, the calories, cholesterol, and fat content increase.