Tofu Scramble

BREAKFAST

The recent salmonella outbreak got me thinking: there’s never been a better time to try tofu. I use tofu in myriad ways (almost daily), but one of my weekly go-tos is a quick, easy tofu scramble for breakfast.

As with eggs, there are numerous ways to enjoy a tofu scramble (plain, alongside a potato-onion hash, with avocado toast, in a burrito, etc.). Below you'll find a basic recipe you can dress up any way you like. This comes together in less than five minutes, is endlessly adaptable, and is a great protein-rich way to start your day.

Based on the table above, we can give three cheers (actually FIVE cheers) for tofu:

Tofu is . . .

  1. Lower in calories (but not massively, so not a worry for those looking to build muscle)

  2. Lower in both saturated fat and total fat

  3. A source of fiber (eggs do not contain fiber)

  4. Higher in protein (by 33%!) . . . and this is for firm tofu. Extra firm has even more!

  5. Higher in leucine (by 28%!) . . . again, even more in extra firm tofu!

And that’s only part of the nutritional picture. Tofu also contains beneficial compounds that eggs do not, such as soy isoflavones, which have been associated with various positive health outcomes from reducing cancer and cardiovascular disease risk to metabolic and endocrine health.[1]

Finally, tofu is also typically more affordable than eggs. Many grocery stores sell 16 oz (450 g) of extra firm tofu for under $3 (or even $2!). That’s approximate to the weight of 9 eggs. Tell me, when did you last buy good quality eggs for $3 to $4 a dozen?

Without further ado . . . let’s get you cooking up some tofu.

  • 1 pack (16 oz) extra firm tofu, drained*

  • ½ tsp. fine salt

  • ¼ - ½ tsp. turmeric, to taste and color preference

  • 1 tablespoon nutritional yeast

  • optional: chili crisp or other fun flavor pop**

*Note: you could also use firm tofu, pressed for 5 to 15 minutes. See steps for pressing tofu in this recipe.

**Additionally, a black salt known as kala namak may be used to give a sulfurous, “eggy” flavor to the scramble. It can be purchased online. I don’t find this necessary, but if it’s your jam, fantastic!

Ingredients

Tofu Scramble

  1. Heat a nonstick skillet over medium heat.

  2. Crumble the drained tofu into the preheated pan.

  3. Add the salt, turmeric, and nutritional yeast, and stir.

  4. Cook for a few minutes, stirring occasionally, until heated through.

  5. Add any additional flavorings, if desired.

  6. Serve (and enjoy!)

Serves 3 - 4

Instructions

Leftovers may be stored in the fridge for several days. Simply microwave or toss back into a pan to reheat.

Bon appétit!

Last updated: September 7, 2026

A few of my favorite ways to enjoy a tofu scramble:

  • As a simple swap for scrambled eggs (e.g., on a plate with toast and fresh or cooked greens). My favorite flavor pop for this is a chili crisp on the scramble and peanut butter on my toast

  • In breakfast burritos or breakfast tacos

  • Alongside a sweet potato, red onion, asparagus, and mushroom hash

. . . but the sky’s the limit!

Plus, you're not missing out nutritionally:

[1] See, e.g., PubMed: https://pubmed.ncbi.nlm.nih.gov/31584249/.

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