Tofu Scramble

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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 205.9
  • Total Fat: 8.4 g
  • Cholesterol: 0.0 mg
  • Sodium: 248.8 mg
  • Total Carbs: 14.4 g
  • Dietary Fiber: 4.4 g
  • Protein: 19.9 g

View full nutritional breakdown of Tofu Scramble calories by ingredient
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Great Filling Vegan Breakfast Great Filling Vegan Breakfast
Number of Servings: 1


    * tofu trader joes organic 19 oz per package, 5 oz
    * Onions, raw, 0.25 medium (2-1/2" dia)
    * Mushrooms, fresh, 0.5 cup, pieces or slices
    * Red Ripe Tomatoes, 5 cherry
    * *Grey Poupon Dijon Mustard, 1 tsp
    * Tofutti Sour Supreme sour cream, 1 tbsp
    * Basil, 10 leaves
    * Spinach, fresh, 1 cup
    * nutritional yeast flakes kal, 1 tbsp (optional)


Tofu scramble is easy and so flexible - you can add whatever you like to it.

I make the Tofu Scramble by first freezing and thawing tofu (just throw the whole pckge in freezer when you get home from the store, then defrost the evening before you need it).

I spray the pan with Misto Oilive Oil or Pam, & sautee finely chopped onions (but skip onions if you have a business meeting int he morning hahaha) then mushrooms and any other veggies I have in the fridge can go in there - tomatoes & bell peppers work well.

I take the tofu (having squeezed the water out gently over the sink) and squeeze it into crumbles into the pan.

I season with mustard, s&p, any fresh herb I have - basil works well, sometimes I add some Nutritional Yeast for a lovely savory flavor and/or Braggs Amino Acids as an alternative to salt. Both these options boost the nutritional benefits of this dish. I heard sundried tomatoes are good in this too.

I let that simmer for a while till the moisture goes away. You don't have to but I like it quite 'dry'.

Just before taking off the heat sometimes I add fresh spinach chopped up and take the pan off the heat. The spinach will wilt and cook in the remaining heat.

I like to eat with some ketchup, or salsa, its also good with some Tofutti sour cream. Its good in a low carb tortilla with some avocado. This is like a favorite scrambled omelette - the tofu goes with anything like egg does.

Number of Servings: 1

Recipe submitted by SparkPeople user OILINWATER.

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