Best Tofu Scramble Recipe: High-Protein Vegan Breakfast Recipes (2024)

FAQs

How much protein is in tofu scramble? ›

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.

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.

Low calorie density: Tofu is a low-calorie food, with around 80-90 calories per 100 grams, making it a good choice for people trying to lose weight. High in protein: Tofu is a good source of protein, with around 8-10 grams per 100 grams.

Boiled egg alternative: To mimic the protein and texture of hard-boiled eggs in salads and sandwiches, dice extra-firm tofu (2 ounces tofu for each boiled egg you're replacing) and use as you would chopped hard-boiled eggs. Ready-to-eat baked tofu and white beans are other great options.

Tofu is great for egg substitutions in recipes that call for a lot of eggs, such as quiches or custards. To replace one egg in a recipe, purée 1/4 cup of soft tofu. It's important to keep in mind that although tofu doesn't fluff up like eggs, it does create a texture that's perfect for “eggy” dishes.

Firm and extra-firm tofu are most commonly used in Western recipes, as the mostly solid texture is easy to cut, easy to fry, easy to grill and easy to eat.

Incorporating tofu into your daily meals and snacks can bring several health benefits. Those benefits include brain health promotion, ease of menopause symptoms, and heart disease prevention. However, eating tofu has some risks, as it might lead to digestive issues or interact with certain medications like MAOIs.

Tofu Nutrition

For relatively similar serving sizes, the nutrition differences between silken and firm tofu are pretty big. Silken tofu contains only about half the calories and fat, while firm tofu contains over twice the protein. The reason for this is water content.

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.

Can I freeze tofu scramble? ›

Freezer: Tofu scramble is freezer friendly and freezes well for up to 2 months. To freeze, let cool completely and store in freezer safe containers (affiliate link). Let thaw before reheating. You can also freeze larger portions in large ziplock bags, squeezing out all the excess air.

Use all your senses to tell if a food has gone bad by looking, touching and smelling the tofu. Spoiled tofu tends to have a darker color of tan or even brown. Mold may form on the surface or you may see discoloration. Tofu that has gone bad also tends to be slimy and have a sour or rotten odor – fresh tofu has no odor.

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.

Tofu is a cholesterol-free, low-calorie, high-protein food that's also rich in bone-boosting calcium and manganese. Tofu may help you to lose weight by keeping you fuller for longer on fewer calories than meat. It may reduce the risk of heart disease, especially when swapped for saturated fat-heavy animal proteins.

If you're looking for something specific, though, each protein has its own pros. Chicken is significantly higher in protein than tofu, clocking in at more than double the amount.

With 10 grams of protein in a 3/4-cup (100 grams) serving, tofu is an excellent plant protein source. The high protein is one reason people who follow a vegetarian or vegan meal plan favor bean curd as an alternative to meat.

Head to head, tofu scramble and scrambled eggs are nutritionally comparable and both healthy choices. They are complete sources of protein, providing all essential amino acids; are low in calories; and relatively low in saturated fat.

Well, unfortunately when considering protein, eggs are the clear winner. Tofu has less essential amino acids, less BCAAs, and 68% the BV of eggs. You have to eat nearly double the amount of tofu in order to get the same protein effect as you do from eggs.

According to the U.S. Department of Agriculture, half a cup of firm tofu offers 21.8 grams of protein with 181 calories and 11 grams of fat. Most of that fat is of the healthy polyunsaturated kind. The high level of protein makes tofu a good alternative to animal-derived meat.