Best Tofu Scramble Recipe: High-Protein Vegan Breakfast Recipes (2024)

FAQs

Is tofu scramble better than eggs? ›

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.

Heat oil in a small nonstick skillet over medium-low heat. Add tofu and cook, stirring, until warmed through, 20 to 30 seconds. Add egg mixture and stir until the egg is set, but still creamy, 20 to 30 seconds. Serve immediately.

In Place of Eggs

To replicate the firm texture of a hard-boiled egg, use firm to extra-firm tofu. Popular dishes include tofu egg salad with soy mayo or tahini in place of traditional egg-based mayo or curried tofu egg salad for more spice.

Low calorie density: Tofu is a low calorie food, with around 70-90 calories per 100 grams, making it a good option for those who are trying to lose weight. This is because foods with low calorie density help you feel full with fewer calories, which can help you consume fewer total calories throughout the day.

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.

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 lower in saturated fat, lower in monounsaturated fat, and higher in polyunsaturated fats when compared to eggs. - Tofu is absent of cholesterol while eggs are very high in it. - Tofu is higher in carbohydrates (eggs have almost 0).

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.

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 much tofu equals one egg? ›

To replace 1 egg, substitute 1/4 cup (about 60 g) of puréed, silken tofu. Silken tofu is relatively flavorless, but it can make baked goods dense and heavy, so it's best used in brownies, cookies, quick breads, and cakes.

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.

Combine brown sugar, paprika, chili powder, garam masala, oregano, garlic powder and salt. Dredge tofu in spice blend, covering all surfaces.

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.