This Oil-Free Vegan Tofu Scramble is a delicious high-protein breakfast packed with veggies. It's completely plant-based, gluten-free, and oil-free.
Before I started eating a plant-based diet, I ate eggs for breakfast almost every day. I loved it! I enjoyed eating so much protein right after my workout.
Soon after I went vegan, I realized how awful eggs made me feel. I used to get terrible stomach aches after breakfast. I didn't think much of it, until I started eating oatmeal and my stomach aches completely disappeared!
Oatmeal quickly became my go-to breakfast. Eating a Blueberry Orange Oatmeal Bowl is amazing. But every so often, I missed my egg breakfast.
So I tried tofu scramble!
It's a really simple recipe: just some tofu, veggies, and spices.
You can cook it in just a few minutes. And honestly, it tastes pretty similar to scrambled eggs. Win!
Now I eat it all the time for a high-protein breakfast.
Jump to:
Why I love this Tofu Scramble
- Dietary needs - this breakfast is plant-based, gluten-free, oil-free, and egg-free.
- Super flavorful - this tofu scramble tastes a lot like scrambled eggs. Seriously! (Even my non-vegan dad, who doesn't like tofu very much, tried it and was very impressed)
- Super easy - This Oil-Free Vegan Tofu Scramble is one of those no-effort, no-mistakes kind of recipes. Most days I don't measure and just throw whatever veggies and spices I have into the pan. It turns out great every time!
Oil-Free Vegan Tofu Scramble Ingredients
- Medium-Firm Tofu: The tofu creates a delicious scrambled-egg-like texture.
- Bell Pepper, Mushrooms, Onion, Garlic: Or whatever your favorite vegetables are!
- Spices: Garlic Powder, Onion Powder, Cumin, Paprika, Turmeric, Smoked Paprika, Cayenne, Salt, & Pepper: A delicious combination of spices. If you don't have something, don't worry. Just use what you have.
How to make Oil-Free Vegan Tofu Scramble
Step 1. In a small bowl, mash the tofu with a fork. Set it aside while you prep the vegetables.
Step 2. Slice the bell pepper and mushrooms. Chop the onion. Mince the garlic.
Step 3. Heat a few tablespoons of vegetable broth in a pan. Add the peppers, mushrooms, onion, and garlic. Saute until soft. Use more veggie broth as needed to prevent sticking.
Step 4. Add the crumbled tofu and the remaining spices and seasonings to the pan. Cook until the tofu is warmed through.
Step 5. Divide evenly onto two plates. Serve and enjoy!
Recipe Prayer
Thank you for quick, easy recipes that fuel our bodies. Amen.
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📖 Recipe
Oil-Free Vegan Tofu Scramble
Ingredients
- 1 14 Ounce Block Medium-Firm or Firmer Tofu
- 1 Medium Bell Pepper chopped
- 8 Ounces Mushrooms sliced
- 1 Medium Red Onion chopped
- 1 Clove Garlic minced
- 1 ½ Teaspoon Garlic Powder
- 1 Teaspoon Onion Powder
- 1 Teaspoon Salt
- ½ Teaspoon Cumin
- ½ Teaspoon Paprika
- ½ Teaspoon Turmeric
- ¼ Teaspoon Smoked Paprika
- ¼ Teaspoon Pepper
- ⅛ Teaspoon Cayenne
Instructions
- Cook the peppers, mushrooms, onion, and garlic in a non-stick pan over medium heat for 5 minutes, until mostly soft.
- Crumble the tofu into the pan and add the spices. Stir and cook 5 minutes more, until the tofu is evenly coated with spices and is warmed through.
- Serve and enjoy!
Nutrition
Nutrition information is an estimate.
Judy
Love the tofu scramble!! I was googling for something "new" vegan no oil for breakfast to serve my visiting sister. I have never loved tofu scramble...recipes I've used have been more Italian and Mexican-y spices...THIS I loved. Perfect balance of spices with a kick. If I'm serving it to most people, I'd leave out the cayenne and add at table. Look forward to trying other of your recipes. 🙂
Elizabeth
Thanks so much for your kind review, Judy. I love the savory and paprika flavors in this scramble and I'm glad you enjoyed them too!