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BLANK » Recipe Index » Breakfast

Oil Free Tofu Scramble

July 8, 2020 by Charla 12 Comments

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tofu scramble long pin

Move over eggs and say hello to tofu scramble. A plant based alternative to regular eggs, you only need a skillet, no oil required and a handful of ingredients to whip this recipe up and did I say it's ready in less than 15 minutes too.

tofu scramble on toast

Whether you're a vegan or just simply like the idea of having an egg free alternative in the morning then look no further then this quick and easy scrambled tofu recipe.

close up of the toast and scramble

This is my first tofu recipe on my website and hopefully one of many to come. I use to avoid consuming anything soy(a) based in the past for my own personal reasons but I have recently started to add organic soy(a) to my diet again.

Even though I am not a plant based/vegan blogger I do appreciate the aforementioned recipes. Speaking of meat free dishes I have successfully tailored a few recipes to be meat free, filling and delicious.

A good example of this is my Caribbean Plantain Curry. This recipe is practically killing it in cyberspace along with my Black Bean Curry. Most of the people who loved those recipes weren't even plant based.

Aside from my love for all things vegan I do like a challenge and this certainly was, with the right amount of ingredients and technique, you can cook up some foolproof moist scrambled tofu.

This tofu scramble is great if you are vegan, especially if you have just transitioned and miss the taste of real eggs or an omelette.

I even like to add some to this Cauliflower Rice Stuffed Peppers.

It's also great for people who are seeking an egg replica that is cholesterol free and yield a decent amount of protein.

You can serve this for breakfast or even carry it over to lunch time, it's quick, super easy and doesn't even require any oil. Whatever you choose, you are guaranteed to love this regardless

Ingredients you will need

ingredients for the oil free tofu scramble

  • Tofu: I used The ToFoo Co but whatever you do make sure that you are using extra firm or firm tofu. It's important that the tofu is labelled as firm because anything else is likely to turn to mush.
  • Nutritional yeast: This adds a nice cheesy kick that seems to balance out the taste of the "eggs".
  • Turmeric: Since tofu is an off white colour, adding some turmeric gives it that authentic scrambled egg look.
  • Seasoning: Onion, garlic powder and black pepper. I didn't go too crazy with seasoning and used what I felt worked best in terms of taste.
  • Black salt: DO NOT I REPEAT DO NOT... skip this ingredient. If you do I will not be held accountable for a less than egg taste. This Kala Namak black salt is a game changer. This is what you need to seal off your tofu scramble, without, it's just pointless.
  • Almond milk: This helps to re-hydrate the tofu once it's on the pan and gives it that scrambled egg texture with some moisture to it.

How to make oil free scrambled tofu

steps 1-6 making the scramble

  • Place the tofu with the water from the packaging in a large bowl and use your hands to break the tofu into small pieces (can use a masher/fork but hands work best).
  • On heat medium, grab a non stick frying pan or skillet then add the tofu and shake the pan a few times to distribute the heat.
  • Add the nutritional yeast, turmeric, garlic and onion granules.
  • Use a spatula to evenly fold in the turmeric so the tofu is completely yellow.
  • Pour in the almond milk and reduce to a medium/low simmer for roughly 5-6 minutes, shake the pan a few times during the given time.
  • Once the tofu scramble has cooked fold in your black salt.
  • Garnish with black pepper and chives before serving.

Do I need to press out the excess liquid from the tofu?

No, I find that pressing out the liquid causes the scramble to be quite dry. I simply remove the tofu from its original packaging and then proceed to break it into small pieces along with the water it comes in.

Is it necessary to add milk to the scramble?

I find that almond milk is a great neutral milk to incorporate to give the scramble that soft, moist texture that conventional eggs naturally have.

If you don't want to use almond milk use cashew cream or dairy free/vegan yoghurt mixed with some water instead. I don't have first had experience with these but they are liquids so should work the same

Why is important to include black salt (kala namak)?

You need to include it because it is a rock salt with a pungent sulferous smell and anything that is sulphur based tends to yield an egg smell or taste.

If you want to replica eggs in full then this salt will do the trick. It's also pink in colour not black (that's just the name of it).

Where can I  purchase Kala Namak black salt?

Indian/Asian groceries should stock it or alternatively online will have it.

Notes and tips

  • It's not essential to press out the excess liquid from the tofu once it is removed from the packaging. Keep it as you will need this when cooking the scramble.
  • Feel free to add additional vegetables i.e bell pepers, kale, spinach, asparagus, okra, avocadoes to your scramble.
  • Use a non stick pan/skillet this will decrease the chances of any sticking especially as this is an oil free recipe
  • Add additional water to the pan in the initial stages once the tofu is added if needed.
  • Use a neutral tasting milk like Almond Milk to create moisture for the "eggs"
  • Don't keep stirring the tofu, shake the pan instead this stops the tofu from breaking down even further.

tofu scramble on toast with tomatoes

More breakfast recipes you may like

  • Jamaican Oats Porridge
  • Vegan Caribbean Breakfast
  • Vegan Chocolate Chip Pancakes
  • Chocolate Coconut Porridge
  • Vegan Spinach Pancakes
  • Creamy Millet Porridge
  • Blueberry Banana Smoothie Bowl
  • Blueberry Apple Oatmeal
  • Overnight Slow Cooker  Apple Cinnamon Oatmeal

**Don't forget to comment below and star rate if you have tried my recipes. Let's be friends and engage on Facebook and Instagram I also like to pin on Pinterest, where you can find more amazing recipes.**

tofu scramble on 2 slices of toast

Oil Free Tofu Scramble

Move over eggs and say hello to tofu scramble. A plant based alternative to regular eggs, you only need a skillet, no oil required and a handful of ingredients to whip this recipe up and did I say it's ready in less than 15 minutes too.
 
5 from 6 votes
Print Pin Rate
Course: Breakfast
Cuisine: American
Prep Time: 5 minutes minutes
Cook Time: 10 minutes minutes
Total Time: 15 minutes minutes
Servings: 3 people
Calories: 96kcal
Author: Charla

Ingredients

  • 1 tofu block (9oz//280g) extra firm with the water
  • 2 tablespoon nutritional yeast
  • ½ teaspoon onion powder or granules
  • ¼ teaspoon garlic granules
  • ¼ teaspoon turmeric
  • ¼ cup almond milk
  • ½ teaspoon Kala Namak black salt or more if you want a stronger taste in egg
  • black pepper and chopped chives to garnish

Instructions

  • Place the tofu with the water from the packaging in a large bowl and use your hands to break the tofu into small pieces (can use a masher/fork but hands work best).
  • On heat medium, grab a non stick frying pan or skillet then add the tofu and shake the pan a few times to distribute the heat.
  • Add the nutritional yeast, turmeric, garlic and onion granules.
  • Use a spatula to evenly fold in the turmeric so the tofu is completely yellow.
  • Pour in the almond milk and reduce to a medium/low simmer for roughly 5-6 minutes, shake the pan a few times during the given time.
  • Once the tofu scramble has cooked fold in your black salt
  • Garnish with black pepper and chives before serving

Notes

  • It's not essential to press out the excess liquid from the tofu once it is removed from the packaging. Keep it as you will need this when cooking the scramble.
  • Feel free to add additional vegetables i.e bell pepers, kale, spinach, asparagus, okra, avocadoes to your scramble
  • Use a non stick pan/skillet this will decrease the chances of any sticking especially as this is an oil free recipe
  • Add additional water to the pan in the initial stages once the tofu is added if needed.
  • Use a neutral tasting milk like Almond Milk to create moisture for the "eggs"
  • Don't keep stiring the tofu, shake the pan instead this stops the tofu from breaking down even further.

Nutrition

Calories: 96kcal | Carbohydrates: 5g | Protein: 12g | Fat: 3g | Saturated Fat: 1g | Sodium: 111mg | Potassium: 303mg | Fiber: 1g | Sugar: 1g | Calcium: 66mg | Iron: 2mg
Tried this Recipe? Tag me Today!Mention @ThatGirlCooksHealthy or tag #ThatGirlCooksHealthy!

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About Charla

I'm Charla. Caribbean foodie & Certified Health Coach. Welcome to the heaven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.

Comments

  1. Michelle Frank | Flipped-Out Food says

    July 09, 2020 at 12:55 pm

    5 stars
    I have been a tofu holdout for the longest time, but this scramble is simply delicious! The black salt was a bit of genius for replicating the egg flavor.

    Reply
    • Charla says

      July 09, 2020 at 4:05 pm

      Thanks Michelle. Yes the black salt is a game changer isn't it?

      Reply
  2. Kushigalu says

    July 09, 2020 at 12:39 pm

    5 stars
    Love this oil free version of scramble. So delicious and healthy!

    Reply
    • Charla says

      July 09, 2020 at 12:46 pm

      You are so welcome!

      Reply
      • JoAn says

        May 03, 2024 at 11:39 pm

        I know this is a late comment but I'm wondering if this can be reheated. I am the only one here to eat this and it's 3 servings.

        Thank you.

        Reply
        • Charla says

          May 04, 2024 at 6:33 am

          Yes, you can re-heat the scramble on the stovetop or in the microwave with no issues.

          Reply
  3. Danielle Wolter says

    July 09, 2020 at 11:36 am

    5 stars
    I totally cannot wait to try t his. I've been looking for healthy breakfast ideas since I can actually make breakfast at home now (working from home). This sounds delicious!

    Reply
    • Charla says

      July 09, 2020 at 12:46 pm

      No problem Danielle, I got you!

      Reply
  4. Emmeline says

    July 09, 2020 at 9:41 am

    5 stars
    Such a great idea for vegans! Saving this for when I have vegan friends over for brunch next time!

    Reply
    • Charla says

      July 09, 2020 at 10:14 am

      Yay! That's what I like to hear

      Reply
  5. Dannii says

    July 09, 2020 at 9:04 am

    5 stars
    I have still never tried a tofu scramble. I can't wait to give it a go though.

    Reply
    • Charla says

      July 09, 2020 at 10:14 am

      Enjoy!

      Reply
5 from 6 votes (1 rating without comment)

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a picture of Charla

Hey, I'm Charla!

I'm an avid Caribbean foodie. Welcome to the haven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.

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