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Healthy Vegan Breakfast - Vegan Scrambled Eggs

Updated on October 26, 2015
Vegan Scrambled Eggs
Vegan Scrambled Eggs | Source

I'm not a vegan or even a big tofu fan, but I'll eat this dish any time. Some people may call it "tofu scramble," "scrambled tofu" or "tofu mash." However, I like the title "vegan scrambled eggs", as it emphasizes this dish's highly deceptive appearance. The first time I came across a recipe for vegan scrambled eggs was when I curiously flipped through Angela Stafford's cookbook, Wild Vegan. I gave her recipe a try, not because I suddenly felt guilty for my omnivorous habit; I was only trying to lower my cholesterol intake and thought eating an eggless, meatless dish once in while would be a good strategy. The result? Delicious. Since then, I've been tweaking the original recipe in many different ways to see which combination of ingredients I like best, and the following recipe is my favorite so far. Its texture is very close to real eggs, and it tastes wonderful! Vegan or not, you can certainly enjoy this healthy breakfast. (That is unless you have a deep-seeded hatred for tofu!)

Please Rate This Vegan Breakfast Recipe

4.3 stars from 6 ratings of Vegan Scrambled Eggs

Cook Time

Prep time: 10 min
Cook time: 10 min
Ready in: 20 min
Yields: 2 servings
Shallot, Bell Pepper and Spinach
Shallot, Bell Pepper and Spinach | Source

Vegan Scrambled Eggs - Ingredients

  • 14 oz firm tofu
  • 1/2 tsp ground turmeric
  • 1/2 tsp ground paprika (optional)
  • 2 tsps light soy sauce
  • 1 small shallot, finely chopped
  • 1 medium bell pepper, seeded and diced
  • 2 cups baby spinach
  • 1 tbsp vegetable oil
  • salt and pepper to taste

A Note on Some of the Ingredients

  • Extra firm tofu will work just fine, but it's a bit harder to mash. I've heard some people prefer using soft tofu because it has a lighter and fluffier texture. However, I personally think it tends to make the dish a little too mushy.
  • Turmeric is what makes the tofu appear yellow like real eggs. Although this natural colorant doesn't affect the taste of the dish, it does contain slightly earthy aroma. If you don't like the smell of turmeric, try using saffron or yellow mustard instead. (To learn more about turmeric, visit my article How to Include Turmeric in Your Diet.)
  • You may opt for regular soy sauce if you'd like. I use light soy sauce in this recipe just to lower my sodium intake.

Mashed Tofu
Mashed Tofu | Source
Shallot and Bell Pepper Being Stir-Fried
Shallot and Bell Pepper Being Stir-Fried | Source
Vegan Scrambled Eggs Ready to be Served
Vegan Scrambled Eggs Ready to be Served | Source

How to Make Vegan Scrambled Eggs

  1. Remove the tofu from its container and place it on a cutting board. Lay a small clean towel on top of it and gently press down to "squeeze" out excess water from the tofu. Replace the damp towel with a dry one and repeat the process. Then let the tofu sit for about 5 minutes.
  2. Put the tofu in a large bowl and mash it with a fork. Add turmeric, paprika and soy sauce. Stir together well and set aside. (At this point, although you have already mixed the tofu with turmeric, it might still look pretty white. There's no need to add more turmeric, though. The tofu mixture will become more yellow once it gets stir-fried.)
  3. Heat vegetable oil in a skillet over medium heat.
  4. Add shallot and bell pepper, then stir fry until tender.
  5. Add spinach and the tofu mixture. Continue to stir fry for another 3 - 5 minutes, or until the tofu is hot and nicely blended with the other ingredients.
  6. Add salt and pepper to taste.
  7. Serve your vegan scrambled eggs with some toast. This healthy vegan breakfast is pretty good by itself, but of course, you can top it with ketchup or vegan sour cream if you'd like. Bon appetit!

Let's See How Healthy This Vegan Breakfast Is

Nutrition Facts
Serving size: 1 serving
Calories 240
Calories from Fat144
% Daily Value *
Fat 16 g25%
Saturated fat 1 g5%
Unsaturated fat 13 g
Carbohydrates 11 g4%
Sugar 2 g
Fiber 2 g8%
Protein 20 g40%
Cholesterol 0 mg
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Plus Points of This Simple Tofu Recipe

  • It's a protein-rich breakfast that comes with zero cholesterol.
  • It's not high in carbs and saturated fat.
  • It offers a variety of nutrients, not just protein and carbs. You'll get vitamins and fiber from the vegetables as well as healthy fats (monounsaturated fat and polyunsaturated fat) from vegetable oil.
  • Turmeric and bell pepper both contain a good amount of antioxidants, a substance so beneficial for your overall health.
  • None of the ingredients is pricey, so it's a great budget breakfast.
  • Just about 20 minutes (or less) to prepare! That's not too bad at all, is it?
  • Oh yes, it's yummy, too!

Comments

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  • Sujatha Guru profile image

    Sujatha Guruvayurappan 3 years ago from Gaithersburg, MD

    Great recipe. Will try and let you know the results:)

  • Om Paramapoonya profile image
    Author

    Om Paramapoonya 5 years ago

    @RTalloni - Glad you like the recipe. Thanks for the kind words :)

  • RTalloni profile image

    RTalloni 5 years ago from the short journey

    I've tried something like this in the past and it was very good. Thanks for sharing your recipe. It looks even better than what I tried!

  • Om Paramapoonya profile image
    Author

    Om Paramapoonya 5 years ago

    @KrisL - Oh yes, that's another smart option for non-vegan folks. I like the idea of using a combination of tofu and egg whites. That way it will still be a cholesterol-free breakfast! Thanks for sharing your tips, KrisL.

  • KrisL profile image

    KrisL 5 years ago from S. Florida

    Great recipe . . . I haven't made scrambled tofu in a long time, but this inspires me to try again (I pressed the "useful" button).

    BTW, as I'm not vegan sometimes I make something like this with one egg or two eggwhites mixed in, and it amazing how much like regular scrambled eggs it tastes.

  • Om Paramapoonya profile image
    Author

    Om Paramapoonya 5 years ago

    Thanks so much for your kind words, Sid. I can tell you're very fond of vegan food. I do, too. Although I also enjoy meaty dishes, sometimes I feel like my body tries to tell me it needs a little break from animal products.

  • SidKemp profile image

    Sid Kemp 5 years ago from Boca Raton, Florida (near Miami and Palm Beach)

    Beautiful recipe, beautiful photos, and a reminder of the way I ate years ago. I had to switch to meat for health reasons, but, as I get healthier, I'm finding my way back - and this recipe sounds like the centerpiece of a sound vegan breakfast!

  • Om Paramapoonya profile image
    Author

    Om Paramapoonya 5 years ago

    @lindacee - Yeah, it sounds kind of like a Denver omelet, huh? I'm not a big tofu fan, either. I mean I normally don't hate or love it. It's just okay. I guess the main reason why I like this recipe so much is because it turns tofu into something quite different, in terms of texture, taste and look.

  • lindacee profile image

    lindacee 5 years ago from Arizona

    Great healthy recipe! I'm not a big tofu fan, but this is one way I will eat it. I especially like that you use baby spinach, bell pepper and shallots -- kind of like a Denver omelet. A winner in my book!

  • akirchner profile image

    Audrey Kirchner 5 years ago from Central Oregon

    Hey---there's a thought!!! If I do, I promise to let you know how that one turns out~

  • Om Paramapoonya profile image
    Author

    Om Paramapoonya 5 years ago

    @akirchner - LOL too funny!!!! You should bribe his doctor to tell him that just to see the look on his face. =D

  • akirchner profile image

    Audrey Kirchner 5 years ago from Central Oregon

    No kidding---radar alert, radar alert--whoooop, whooop---there's tofu in the house....there's tofu in the house. Every man (and woman) for themselves....RUN! I will absolutely die if his doc or his nutritionist tells him he has to start eating it~ Wouldn't that just be hilarious?

  • Om Paramapoonya profile image
    Author

    Om Paramapoonya 5 years ago

    @akirchner - Haha yes, I wrote this hub just for your "Tofu Detector" hubby!

    @mslizzee - Hope you give this vegan scrambled eggs recipe a try soon. You won't be disappointed.

    @randomcreative - Yep, one of things I love most about this vegan breakfast is that it's so customizable. Thanks for dropping by, Rose.

    @anglnwu - Thanks for your comment and five-star rating, Angeline. I know you're a huge tofu lover. I also linked this hub to your tofu fries recipe!

    @Ruchira - Thanks for your kind words and votes, Ruchira. So glad you stopped by.

    @GoodLady - Yeah, this dish looks so deceptively non-vegan, doesn't it? I'm glad you like the recipe. Thanks for your vote and pin!

    @leahlefler - Yep, eggs contain a lot of cholesterol, so eating them too often might not be a good idea. That's why I decided to try this vegan alternative. And to my surprise, I actually enjoyed it, so since then I've been making this dish once or twice a week.

  • leahlefler profile image

    Leah Lefler 5 years ago from Western New York

    Wow - the mashed tofu looks exactly like scrambled eggs! What a cool recipe idea! I'm not Vegan, but I might try this one. It would be a very healthy way to cut back on cholesterol!

  • GoodLady profile image

    Penelope Hart 5 years ago from Rome, Italy

    You have a great way with things in your kitchen and these eggs look divine - even though I am not a tofu fan. The spices are wonderful. What a superb idea for a breakfast, a brunch or supper. The picture is delicious. Another great food Hub Om and I've pinned it and voted etc.

  • Ruchira profile image

    Ruchira 5 years ago from United States

    Om...this is an excellent idea.

    We have tofu with veg and in a curry but, never thought of making it as a scrambled egg.

    Gotta give it a try...thanks!

    voted up as useful and interesting

  • anglnwu profile image

    anglnwu 5 years ago

    I'm a tofu fan, so this recipe is defintely a winner, as far as I'm concerned. Glad to include another way of eating tofu--got to try it. 5 stars and up.

  • randomcreative profile image

    Rose Clearfield 5 years ago from Milwaukee, Wisconsin

    Wow, who knew that you could make scrambled eggs with tofu? This looks surprisingly good! There are so many ways that you can customize it, too.

  • mslizzee profile image

    elizabeth 5 years ago from Buncombe County, NC

    Delicious looking. I'm a health food nut, so I'm anxious to try this.

  • akirchner profile image

    Audrey Kirchner 5 years ago from Central Oregon

    Oh my, Om---Bob saw this recipe and begged me to make it for him because tofu is his favorite!

    Excellent recipe though---man---if only the guy didn't have a bloodhound's nose for tofu...I've never seen anything like it--and it's so good for you! Ah well....love the pics---excellent as always!~

  • Om Paramapoonya profile image
    Author

    Om Paramapoonya 5 years ago

    @Act3 - Yep, the coolest thing about this vegan recipe is that it's so easy to tweak. You can use many different combinations of veggies. Thanks for stopping by and commenting!

    @Rochelle Frank - Thanks, Rochelle. I hadn't heard from you for a while. So glad you stopped by.

    @LupitaRonquillo - Ah, I've never had my vegan scrambled eggs in a tortilla wrap before but I can imagine it must be yummy! Thanks for suggesting this. I'll try it soon!

    @kellyward - Thanks, Kelly. Your five-star rating is much appreciated.

  • profile image

    kelleyward 5 years ago

    Wow this looks great! I'll try this soon. 5 stars! Kelley

  • LupitaRonquillo profile image

    LupitaRonquillo 5 years ago

    We make scrambled tofu quite a bit, their especially good wrapped in a whole wheat tortilla and stuffed with lots of green vegeys such as broccoli and squash, and the turmeric is a super herb cancer fighter! Voted up your recipe!

  • Rochelle Frank profile image

    Rochelle Frank 5 years ago from California Gold Country

    This sounds delicious and looks beautiful. Nutritionally-- what's not to like. Great recipe.

  • Act 3 profile image

    chet thomas 5 years ago from Athens, GA

    We make scrambled tofu in our house every now and then for breakfast. There are lots of variations depending what veggies are on hand. It's good stuff!