If you’re like me and crave a breakfast that’s both filling and nutritious, this tofu scramble might just become a new favourite. High in plant-based protein and fibre, tofu is the perfect ingredient to keep you feeling full and energized for longer, and this recipe is as easy to make as traditional scrambled eggs. Plus, with just one pan, there’s minimal cleanup—ideal for busy mornings!
I’ve recently come to appreciate savoury breakfasts like Shakshuka or these 6-Ingredient Cottage Cheese Savoury Muffins more, especially after learning how sweet breakfasts can lead to sugar spikes. Starting the day with a savory option like this tofu scramble helps keep blood sugar steady, which is great for energy and focus throughout the morning.
With rich flavors from tomato paste, paprika, and nutritional yeast, this scramble is simple yet satisfying. Serve it with avocado and toast, sprinkle on some sesame seeds or chilli if you like, and enjoy a breakfast that’s as nourishing as it is delicious.
Why Tofu?
Tofu is an incredibly versatile and nutritious plant-based ingredient that deserves a regular spot in your weekly meals—especially if you’re looking to increase your protein intake without relying on meat or dairy. Made from soybeans, tofu is naturally high in protein, contains all nine essential amino acids, and is also a good source of iron and calcium. It’s low in saturated fat and cholesterol-free, making it a heart-healthy option. What I love most is how tofu acts like a sponge: it absorbs the flavours of whatever you cook it with, so you can tailor it to any cuisine or craving. Whether you’re making a quick scramble, adding it to stir-fries, or blending it into sauces, tofu makes eating more plants easy and satisfying.
Tofu comes in several varieties, and knowing the difference can really help you get the most out of your recipes. The most common types are silken, soft, firm, and extra firm—and they each have their own uses.
- Silken tofu has a creamy, custard-like texture and is best for smoothies, desserts, and dressings. It works great for scrambling too, like in my High-Protein Plant-Based Breakfast Burrito.
- Soft tofu is delicate and works well in soups or gently stirred into sauces.
- Firm and extra-firm tofu are the most versatile. They hold their shape well and are ideal for frying, baking, or scrambling—like in this recipe.
Ways To Enjoy It
- On toast: Top with avocado, sesame seeds, chilli flakes, or even kimchi for a spicy twist.
- In a wrap: Add leafy greens and hummus for a quick lunch.
- With roasted veg: Serve alongside sweet potato or mushrooms for a more filling meal.
- As a side: Pair with baked beans or a grain bowl for extra plant-based protein.
Nutrition
Tofu is a brilliant source of complete plant-based protein and contains iron, calcium, and other essential minerals. Combined with nutritional yeast (which adds a cheesy flavour and B12) and fibre-rich ingredients, this recipe supports gut health and keeps you fuller for longer. A high-protein savoury breakfast like this can help balance blood sugar and reduce the post-breakfast crash that often comes with sweeter options.
Tips
- Crumble by hand: Crumbling tofu with your hands gives the perfect scrambled texture.
- Use a non-stick pan: This helps the tofu brown slightly without sticking.
- Adjust liquid as needed: Add a splash more soy milk if it starts to dry out during cooking.
- Customise it: Add chopped spinach, mushrooms or peppers to sneak in more veggies.
- Serve it warm: It tastes best freshly cooked, straight from the pan to your toast!
Swaps
Tofu: I used extra firm tofu for the best texture. You can also use firm tofu or silken tofu but the texture will be very different (it is really up to preference)
Soy milk: Any unsweetened plant-based milk such as oat, almond or cashew will work.
Soy sauce: Tamari or coconut aminos are great gluten-free alternatives.
Tomato paste: You can swap with a bit of tomato purée or even a spoonful of harissa for a spicier version.
Bread: Use a gluten-free bread if needed—choose one that toasts well so it holds up to the scrambled tofu. You could also add to a wrap and use the scramble tofu as a burrito filling.
Storage
Fridge: Store leftovers in an airtight container for up to 2 days.
Freezer: Not recommended, as the texture will change and become spongey.
More Tofu Recipes
Tofu Scramble
Ingredients
- 140 g tofu (I used half a block of tofoo)
- 1 tbsp tomato paste
- 1 tsp paprika
- 1 tsp onion powder
- 2-3 tbsp of soy sauce
- 3 tbsp nutritional yeast
- 50 ml soy milk
Serve with:
- 1/2 avocado
- 1-2 slices of bread
Instructions
- Start with the tofu that you’ll roughly need to crumble with your hands.
- Add all the rest of the ingredients, mix and cook for a few minutes, to give the time to the tofu to become hot and all the ingredients to really incorporate into the tofu. Add more milk if it drys out.
- Serve on a toasted slice of bread with some avocado. I sprinkled a bit of sesame seeds and chilli on top