Best Tofu Scramble Recipe: High-Protein Vegan Breakfast Recipes (2024)

FAQs

Does tofu scramble have more protein than eggs? ›

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. Protein: egg = 6g | tofu = 8g.

Even when you are cooking for one, it's worth taking a few minutes to make a hot, protein-rich breakfast. By stretching an egg with a little tofu, you reduce the cholesterol and saturated fat.

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 2 eggs a day enough protein? Two eggs give you 12 grams of hunger-satisfying protein. Although 2 eggs does not complete your daily protein needs, it's a great start. Eating two eggs in the morning ensures you are on the right track to hit your protein consumption goal by the end of the day.

Two eggs is just 14g of protein, but adding 100g cottage cheese increases the protein to 25g. I have added a small amount of smoked salmon to increase the breakfast to 30g of protein. This is optional, but for my needs 30g of protein is optimal.

What to not serve with tofu? According to studies, a high volume consumption of tofu and spinach together can increase your risk of kidney stones. Tofu and spinach contain calcium and oxalic acid respectively and the combined can form kidney stones.

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!

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.

Tofu's an especially good choice for people who eat vegan to ensure they meet their recommended daily protein intake. “Unlike animal sources of protein like beef, tofu is cholesterol-free,” says Romito. And while a serving of tofu has 5 grams of fat, it's mostly polyunsaturated fats.

Is tofu scramble healthier than scrambled eggs? ›

While both are very healthy, tofu scramble is not better or worse than regular scrambled eggs. Both are high in protein and other nutrients, just have a different nutrient profile. They can both be part of a balanced diet! The great thing about tofu is that it tastes like whatever you put on it.

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.

As with all perishable food items, never leave your tofu out of the refrigerator at room temperature for more than two hours. If the air temperature is 90°F or above, do not leave it out longer than one hour.

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.

Well, unfortunately when considering protein, eggs are the clear winner. Tofu has less essential amino acids, less BCAAs, and 68% the BV of eggs. You have to eat nearly double the amount of tofu in order to get the same protein effect as you do from eggs.