Easy and Delicious Tofu Scramble Recipe - Build Your Bite (2024)

FAQs

Is tofu scramble healthier than eggs? ›

Compared to scrambled eggs, scrambled tofu is lower in calories, saturated fat, and cholesterol, and higher in fiber. While eggs are a respectable source of protein, scrambled tofu is a better option for those looking to reduce their cholesterol intake or follow a vegan or vegetarian diet.

Made with spinach, curry powder, nutritional yeast, garlic, and onions, this is the version we've been making for years! Tofu scramble — two words that trigger visions of 70s-era hippie cookbooks, but also the college town vegetarian cafes of the 80s and 90s.

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.

For one serving of tofu scramble, you need about a half a block of firm tofu (approx 140g): Calories: 140kcal. Fat: 7.6g (of which 1.2g is saturated)

Dietitians Say Yes — and Here's How Much You Should Be Eating. Marinated, sautéed, puréed, baked, or scrambled, tofu has become one of my favorite foods to eat. Once I learned how to prepare it in delicious ways, I not only loved how it tastes, but as a plant-based eater, it's become an easy and quick source of protein ...

Chicken also wins when it comes to B vitamins and potassium, but tofu is higher in zinc, magnesium, iron, calcium—plus it has fiber. “What's most important when cooking either chicken or tofu is to choose a healthy preparation method,” says Stamm.

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.

Tofu is packaged in water to keep it fresh, but you need to press this water out to give it a firm bite, crisp it to perfection and allow it to absorb the flavours you are cooking with.

You're not pressing out excess moisture.

Before frying, tofu should be pressed to eliminate any excess water. Sometimes, in a hurry to get dinner done, I skip this step. But I always regret it. The still-sort-of-wet tofu never gets as golden brown or as crisp.

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.

Is tofu scramble good for you? ›

Today's recipe is a super simple one for a vegan staple – tofu scramble. It's a perfect breakfast food as it's easy to make and full of plant-based protein, which is a perfect macronutrient to start the day with.

Store leftover tofu scramble in an airtight container in the refrigerator for up to one week. You can reheat the tofu scramble in the microwave, heat for 60 to 9o seconds. You can also place the tofu scramble back into the skillet and reheat on the stove.

9 to 15 oz of tofu per day (255g to 425g) aka between 3 and 5 “servings” a day is usually considered fine; If your three times a day is more than that, try changing it up with one of the other vegetarian protein sources.

Eating tofu and other soy foods every day is generally considered safe. That said, you may want to moderate your intake if you have: Breast tumors: Because of tofu's weak hormonal effects, some doctors suggest that people with estrogen-sensitive breast tumors limit their soy intake.

Since tofu is derived from soy, you need to look at the daily recommended limit for soy to determine the amount of tofu you can consume each day. Experts recommend that having 3 to 5 servings of soy per day is safe. This converts to around 255 grams to 425 grams of tofu.

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.

Boiled egg alternative: To mimic the protein and texture of hard-boiled eggs in salads and sandwiches, dice extra-firm tofu (2 ounces tofu for each boiled egg you're replacing) and use as you would chopped hard-boiled eggs. Ready-to-eat baked tofu and white beans are other great options.

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.