Tofu Scramble vs Scrambled Eggs


Tofu scramble is one of my family's favorite breakfast (or breakfast for dinner!) foods. We often have tofu scramble with roasted potatoes, make a tofu scramble burrito or taco, add Daiya cheese shreds and serve in a bagel and we mix in all sorts of veggies (bell peppers, mushrooms, spinach, etc.). I’m often asked by clients with egg allergies or by those who are trying to eat more plant-based foods for egg substitutes and tofu scramble is the perfect substitute for scrambled eggs.


Here is my basic tofu scramble recipe:


Ingredients:

  • 1 package of firm or extra firm tofu

  • Salt, pepper and garlic powder to taste

  • Turmeric powder and nutritional yeast (I like to cover the tofu with a bit of turmeric and lots of nutritional yeast so it gets that yellow color and a bit of a cheesy flavor)

  • Olive oil for the pan

Instructions:

  • After pressing the water out of the tofu (you can put it between some towels and put a heavy pot or bowl on top), crumble it with your hands and add it to a large mixing bowl (you could also skip this step and put it right in the pan but I like to mix everything together first).

  • Add all of your ingredients while heating up the olive oil in your pan

  • Cook for about 8-10 minutes


Curious about how tofu compares nutritionally to eggs?


Even if you don’t plan on completely getting rid of eggs, tofu is a great addition to your diet. The calcium in tofu is high and highly absorbable. The iron in tofu is also absorbed well so if you are looking for additional calcium and iron sources for your family, tofu is perfect!



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