Tofu Scramble Recipe (Vegan Scrambled Eggs) (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.

The ability of silken tofu to quickly liquify makes it an ideal substitute for eggs and cream when baking cakes, cookies, brownies and muffins. Tofu is simply curdled soy milk, so heating and adding liquid result in a similar consistency that's also creamy, moist and rich.

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.

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.

But the star ingredient just might be kala namak. Also known as Indian black salt or Himalayan black salt, kala namak brings that distinctive umami-rich, egg-like flavor, similar to the yolk of a hard-boiled egg.

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.

Frying tofu can give it a crispy texture, but comes at a cost – it can be high in calories, up to three times more than baked or air-fried tofu. This is because frying requires added oil as a heat conductor, which cooks the tofu evenly but also makes it absorb more oil, resulting in more fat and calories.

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.

Is tofu OK to eat every day? ›

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.

How to safely eat raw tofu. While tofu comes in a variety of textures — silken, firm, and extra firm — technically any of them can be eaten raw. Before enjoying raw tofu, drain off any excess liquid from the packaging. It's also important to store tofu properly to prevent germs from growing on any unused portions.

- Tofu is lower in saturated fat, lower in monounsaturated fat, and higher in polyunsaturated fats when compared to eggs. - Tofu is absent of cholesterol while eggs are very high in it. - Tofu is higher in carbohydrates (eggs have almost 0).

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.

Silken Tofu: Tofu is a great egg substitute that is packed with protein, and it's a great option for those who are vegan or have an egg allergy. Simply crumble the tofu into a bowl, add in some seasonings and cook it up on a pan like you would with scrambled eggs.