Make this Tofu Scramble Sandwich as a quick, high-protein vegan breakfast. These sandwiches take only 20 minutes and can be prepped ahead of time for breakfast in minutes!
If you're like me and you have some fitness goals, you might be keeping an eye on your protein intake. Even if you're not, and you just want an easy, tasty breakfast, this tofu scramble sandwich is a great option.
Tofu is very high in protein, so it's a great food to include in your diet if you're looking to eat more protein. And it has a variety of micronutrients like manganese and calcium.
If you aren't a big fan of tofu, this recipe might convert you. Tofu is such a porous substance that it soaks in anything you put with it. So, in this recipe, we're adding tons of spices like garlic powder, onion powder, and paprika. The spices mask the flavor of the tofu. You're just left with a scrambled egg-like texture and the flavors of the spices.
That's the other great thing about tofu: it's soft. It breaks down into small pieces that very much resemble a real egg.
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Why eat tofu scramble instead of real eggs?
Well, besides not being vegan, eggs (as most people know) have high levels of cholesterol. And high levels of cholesterol put you at increased risk for heart attack.
But even if you have a normal cholesterol level, there are still hormones and toxins in eggs that many animal products have. Eggs contain high levels of industrial byproducts that have been shown to increase the risk of colon, prostate, and breast cancer by 2-3 times, for just ½ an egg per day. (Read more here.)
Tofu, on the other hand, has been shown to reduce cardiovascular disease and decrease your risk of cancer! Plus, if it can taste just as good as the real thing, why not?!
Why I love this Tofu Scramble Sandwich
- Dietary needs - this breakfast sandwich is plant-based, dairy-free, oil-free, sugar-free, and can be easily made gluten-free
- Easy, preppable breakfast - this meal only takes 20 minutes to make, so you can easily make it in the morning. BUT you can also prep the tofu scramble ahead of time and re-heat it before putting it on your sandwich
- High protein - tofu is packed with protein so you'll be feeling nice and full after eating this sandwich
- On-the-go meal - this tofu scramble sandwich is easy to take on the go. Wrap in some aluminum foil and take it with you!
Ingredient Notes & Substitutions
- Tofu: tofu comes in different levels of firmness. For any sort of scramble, medium-firm or firmer will work well.
- Mushrooms: I like adding mushrooms to my scrambles. I typically use cremini mushrooms, but white button mushrooms are great too. If you hate mushrooms, feel free to omit them. You can add other veggies like bell pepper or spinach.
- Red Onion: I always use red onion in my tofu scramble, but a yellow or white onion would work just fine.
- Spices: garlic powder, onion powder, paprika, smoked paprika, turmeric, salt & pepper. The turmeric is responsible for the yellow color that makes the tofu resemble actual scrambled eggs. And don't skip the pepper! It helps activate the curcumin in the turmeric which is an extremely anti-inflammatory chemical
- To serve: crusty bread/English muffin, sprouts, everything bagel seasoning, hot sauce, etc.
How to make Tofu Scramble Sandwiches
Step 1. In a small bowl, mash the tofu with a fork. Set aside.
Step 2. Slice the mushrooms and chop the onion.
Step 3. Heat the mushrooms, onion, and crumble tofu in a non-stick pan over medium heat. Add in the spices and stir well.
Step 4. Cook until the onions and mushrooms are soft, tofu is warm, and the spices are evenly mixed so that the tofu has changed to a yellow color, resembling eggs.
Step 5. Serve sandwich-style, topped with your favorite toppings. Enjoy!
FAQ & Expert Tips
If you want to meal prep this tofu scramble sandwich, make the tofu scramble as directed in the instructions. Place the tofu scramble in the fridge and take it out when you're ready for breakfast.
Microwave a serving of tofu scramble for 30-45 seconds. Then assemble your sandwich with your favorite toppings!
These tofu scramble sandwiches are a pretty complete meal by themselves. But here's a few suggestions:
- Add raw spinach to the sandwich
- Or sautéed spinach on the side
- Serve with fresh berries or other fruit
- With coffee, of course!
Store the tofu scramble in an air-tight container in the fridge. It will last up to a week.
Don't assemble the sandwiches until you want to eat one, to avoid soggy bread.
Recipe Prayer
Thank you God for this healthy breakfast. Watch over us throughout the day and help us use this day to grow closer to you. Amen.
More savory vegan breakfast recipes
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📖 Recipe
Tofu Scramble Sandwich
Ingredients
- 1 14 Ounce Block Tofu Medium-Firm or firmer
- 4 Ounces Mushrooms
- 1 Medium Red Onion
- 2 Teaspoons Garlic Powder
- 2 Teaspoons Onion Powder
- ½ Teaspoon Paprika
- ½ Teaspoon Smoked Paprika
- ½ Teaspoon Turmeric
- Salt & Pepper to taste
- 4 Slices Crusty Bread/English muffin
- To serve: sprouts, everything bagel seasoning, hot sauce, etc.
Instructions
- In a small bowl, mash the tofu with a fork. Set aside.
- Slice the mushrooms and chop the onion.
- Heat the mushrooms, onion, and crumble tofu in a non-stick pan over medium heat. Add in the spices and stir well.
- Cook until the onions and mushrooms are soft, tofu is warm, and the spices are evenly mixed so that the tofu has changed to a yellow color, resembling eggs.
- Serve sandwich-style, topped with your favorite toppings. Enjoy!
Nutrition
Nutrition information is an estimate.
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