Simple Tofu Scramble Recipe (Vegan & Gluten-Free) (2024)

FAQs

Is tofu scramble healthier than scrambled 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.

Tofu and Eggs is an easy and delicious meal that has been one of my go-to dinners this month, and I promise when you try it, you will love it too! I use dashi powder in this recipe, but if you are vegetarian, you can swap with vegetarian dashi powder that uses seaweed and shiitake mushrooms instead!

To make an egg replacement out of silken tofu, just take 1/4 cup of tofu per 1 whole egg and pulse it in a blender or food processor until it's broken up. Then, substitute as you please! Just make sure you use *silken* tofu, not firm tofu, as it won't yield the same result.

This tofu scramble is fast, flavorful, and a wonderful egg-free savory breakfast. Made with spinach, curry powder, nutritional yeast, garlic, and onions, this is the version we've been making for years!

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.

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.

Is tofu suitable for people with gluten intolerance? Yes, plain tofu is generally considered to be safe for those with gluten intolerances to eat, as the beancurd contains no glutenous grains.

Processed foods: When ingredients such as oil, sugar or salt are added to foods and they are packaged, the result is processed foods. Examples are simple bread, cheese, tofu, and canned tuna or beans. These foods have been altered, but not in a way that's detrimental to health.

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.

Chia seeds

The gel-like texture of a chia egg makes this a brilliant binder.

What do vegans use instead of butter? ›

What are good vegan butter substitutes? In baking, you can use vegan butter, applesauce, dairy-free yogurt, coconut oil, coconut butter, olive oil, nut butter, mashed banana and mashed avocado. In cooking, you can use olive oil, coconut oil, vegetable stock, or avocado oil to replace butter.

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.

Unless you have unopened tofu stored in its original packaging, you should add fresh water to whichever container you use to store the tofu. This is only necessary for storing tofu in the refrigerator, not in the freezer. Add enough water to cover the tofu to keep it moist until you plan to use it in a few days.

Remember that tofu is made of beans. It contains no gluten whatsoever. You may have a problem when you buy ready-flavored tofu that has extra sauces or flavorings on it. Make sure you check the ingredients list and the labels, which should alert you to the fact that your tofu is either gluten-free or not.

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.

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.

For those trying to gain muscle, Sharp says the healthiest way to eat eggs is to pack in the extra protein. Add in extra egg whites to add more volume and protein, or mix in cottage cheese to your scramble.