Tofu Scramble Recipe: Easy and Customizable

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Eggs were one of the last things I gave up on my vegan journey. 

I really liked how they tasted, and I wasn’t sure how to get enough protein (because I wasn’t eating soy at the time). But now, I swear by my tofu scramble recipe as a great replacement for scrambled eggs!

First: Let’s talk about tofu. 

Soy is a highly controversial topic within the health community. Many people have a sensitivity to soy, while others eat a large amount of soy and recommend it for increased protein intake. 

Some critics say you shouldn’t eat soy at all due to the isoflavones/phytoestrogens in it. There are theories that soy can impact fertility, thyroid function, endometrial tissue, or even increase the chances of breast cancer. 

I am a person who believes in moderation of all things, so I eat soy, but I usually buy it organic—and I definitely don’t eat it daily. If you have a soy sensitivity or allergy, you obviously shouldn’t eat soy. But otherwise, I have yet to find any research saying soy in moderation is bad for you. 

If you have time to read a 63-page article, I highly recommend this one, as it’s a well-organized review of 417 studies about isoflavone intake. If you don’t have time, here are the findings in a nutshell: the research available actually does not support the idea that isoflavone intake negatively impacts any of the health issues listed above. 

Okay, so what are the benefits of soy?

For those of us eating a primarily plant-based diet, soy is an excellent source of plant protein. There are about 9 grams of protein in 3 ounces of tofu. This isn’t as much protein as found in meat, but it’s quite a bit for a plant! 

Eating plant-based sources of protein over meat promotes heart health. Generally speaking, meat is high in saturated fat and cholesterol, and soy is low in saturated fat and cholesterol-free. 

Other health benefits of soy include:

• It may reduce side effects of menopause. Some research shows that it could reduce symptoms like sweating, hot flashes, and mood swings in some people experiencing menopause. The research that’s been done specifies soy is more effective to alleviate menopausal symptoms in individuals who have a certain gut bacteria. 
• It may reduce osteoporosis by increasing bone mineral density. 
• It may reduce risk of cancer, especially breast and prostate cancer.

Now, about this tofu scramble recipe… 

I’m not going to lie to you: tofu scramble is not the same as scrambled eggs. Don’t expect it to taste the same, or you’ll be disappointed.

It IS a very similar consistency to scrambled eggs, and it can be spiced really well. So I love to make a tofu scramble and add it to my enchiladas, breakfast tacos, or a breakfast hash situation. I don’t typically eat it by itself as I would with scrambled eggs, though. 

If you’ve never worked with tofu before, it can be a little tricky; however, once you get the hang of it, it’s fairly easy! A few tips for working with tofu in general: 

• Always, always, always press it. Tofu is stored in water. The goal of pressing tofu is to squeeze most of the water out, which makes it less watery/squishy when you’re cooking it and allows it to absorb the seasonings you add. You can buy a tofu press, but honestly, I use my cast iron skillet and a few cans. Check out our article on how to press tofu for more detailed instructions!
• Don’t be afraid to over-season. Let’s be real here—tofu tastes like nothing. Absolutely nothing. So it’s that much more important to season, season, season! I have yet to find such a thing as ‘too much seasoning’ when I’m working with tofu, so taste, add, and adjust to your heart’s desire! 
• Don’t be afraid to over-cook. I cook tofu for a very long time. I like it to be more of a crunchy/crispy texture, and in order to achieve that, you have to cook it longer than you think. Technically, tofu doesn’t need to be cooked for longer than five minutes in a skillet (just to warm it), but I usually cook it for 10-15 minutes in order to get more of a crispy texture. 

A few tips for this tofu scramble recipe

I recommend following all of the above tips, plus:

• Cook it in a cast iron skillet. This isn’t mandatory, but I prefer the texture when it’s cooked in a cast iron skillet vs other pans/pots. 
• Adding turmeric for coloring is optional. I chose to add a little turmeric to make the tofu a yellow-ish color (like eggs), but this is not mandatory. You can leave out the turmeric and the scramble will still be delicious! 
• Stir infrequently. I put the tofu in the cast iron skillet and leave it for at least 5 minutes before I stir it at all. This creates more of a crispy/blackened texture that I prefer. 
• If you’re pairing this with vegetables, do not cook the vegetables at the same time as the tofu. If you try to cook them at the same time, the tofu soaks up the water from the vegetables—and believe me, it is NOT a pleasant texture. Instead, cook the tofu, then cook the vegetables. Or you could always cook them in separate skillets. 

Pair this tofu scramble recipe with sweet potatoes, our breakfast potatoes, kale, avocado toast, breakfast tacos, or any other savory breakfast items, and let us know how you liked it! Don’t forget to tag us @plum_savory on IG with your lovely creations!

Cheers,
Elana