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.

Even when you are cooking for one, it's worth taking a few minutes to make a hot, protein-rich breakfast. By stretching an egg with a little tofu, you reduce the cholesterol and saturated fat.

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.

Extra firm tofu is a great meat alternative due to its amount of protein per serving and its firmness. It has the highest protein content of all other block tofu because most of its liquid has been pressed out.

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.

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.

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.

What to not serve with tofu? According to studies, a high volume consumption of tofu and spinach together can increase your risk of kidney stones. Tofu and spinach contain calcium and oxalic acid respectively and the combined can form kidney stones.

How many times a day can you eat tofu? ›

A moderate amount is defined as one to two servings of whole soy foods such as tofu, soy milk, edamame or soy nuts per day.

He noted that his own family eats tofu around three times per week. He added that as long as people avoid preparing tofu with a lot of sugar, salt, or saturated fat, tofu can be “a very healthy food, almost universally.”

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.

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.

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.

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.

"Tofu has a high amount of protein in it, which makes it a really good alternative for animal [based] protein," says Jamie Mok, a registered dietitian nutritionist and national spokesperson for the Academy of Nutrition and Dietetics.

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.

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.