This low calorie breakfast tofu scramble is only 149 calories for 1 1/2 cups, and so easy to make!
This tofu scramble vegan recipe tastes like a scrambled egg dish, but works great for vegan cooks, and people looking to reduce calories.
This low calorie recipe tofu scramble is great over toast, in a tortilla as a vegan breakfast burrito, or alone just like an egg dish.
What makes this the best tofu scramble, is that it’s versatile and can be made as is. You can also make a southwest tofu scramble (directions below in the ingredients section) and add any veggies you like.
This low calorie breakfast tofu scramble is only 149 calories for 1 1/2 cups!
Breakfast Tofu Scramble Recipe
This article will supply you with everything you need to make an easy tofu scrambler.
From a shopping list, to a printable recipe card. We have even supplied you with low calorie cooking tips and a nutrition label in the sections below!
This easy tofu scrambled eggs vegan recipe comes with lots of helpful sections…
What You’ll Find in this Article:
- Vegan Tofu Scramble Ingredients (shopping list!)
- How to Make Tofu Scramble Recipes
- Breakfast Tofu Scramble Recipe (recipe card!)
- Nutrition and Calories in Tofu Scramble Recipes
Helpful Tip for Shopping: Take a screenshot of the shopping list to your phone. This way you have it at your fingertips the next time you go grocery shopping.
Recipe Card Uses: You can email yourself this recipe card so you can easily search for it (I have a folder in email just for recipes!) Or print it so you have it handy, and can make notes. You can even pin this tofu scramble eggs to Pintrest so it is safely stored for you.
Up next, a shopping list for this low calorie vegan scramble recipe….
Vegan Tofu Scramble Ingredients
You can easily make this silken tofu scramble a southwest scramble… Just add one chopped jalapeño, and 1 teaspoon chili powder to the recipe.
Low Calorie Tips for Making Scrambled Tofu Breakfast:
- Olive Oil Spray… Use olive oil spray in place of a heavy drizzle of oil, and save 100’s of calories and lots of fat!
- Lots of Spices… We like to add lots of yummy spices, they are zero calories and ensure the recipes are never boring! The tofu silken seasoning makes all the difference in this healthy recipe!
Shopping List for Tofu Scramble Breakfast Recipes:
- Extra-firm tofu
- Garlic powder
- Cumin
- Onion powder
- Salt and pepper
- Olive Oil Spray
- Bell pepper
- Onion
- Kale
- Green onions
Special Tip: You can find all the measurements in the recipe card below. There you can choose how many servings of this tofu egg recipe you want to make, and it will do all the measurement math for you! All of the ingredients for these breakfast recipes with tofu can be doubled or tripled with the click of a button.
Up next, how to make a breakfast tofu scramble recipe….
How to Make Tofu Scramble Recipes
This tofu scramble silken recipe is so easy to make… These kitchen gadgets will make it even easier!
Helpful Equipment for Making Veggie Tofu Scramble:
- Tofu Press… Use a tofu press to easily remove excess moisture from your tofu. This is a great kitchen gadget if you cook with tofu often!
- Olive Oil Sprayer… This olive oil sprayer can be filled with your favorite olive oil, and works forever! I’ve had mine for 15 years, and it’s still going strong!
- Lidded Large Skillet… A large lidded skillet is great for many different dishes, it will lock in moisture and help cheese melt easily.
How to Cook Tofu Scramble:
- Wrap the tofu in a clean kitchen towel and place it under a heavy skillet to drain (or use a tofu press to remove the excess liquid).
- In a small bowl combine the garlic powder, cumin, salt and pepper, and 2 tablespoons of water.
- Spray a large sauté pan with olive oil and heat over medium heat.
- To the hot pan, add the bell pepper and onion to the skillet and cook for 10 minutes, until the veggies are soft.
- Add in the kale, turn the heat to low and cover. Cook for 2 minutes until the kale starts to wilt.
- Unwrap the tofu and place it in a large bowl. Use a fork to crumble it, then add to the pan and cook for 3 minutes.
- Add in the spices, mix well and cook for an additional 2 minutes until the liquid is absorbed.
- Sprinkle with green onions and serve hot. These tofu scrambled eggs are great over toast, or served alongside homemade hash browns like scrambled eggs.
Special Tip: You can find these directions, along with measurements, nutrition and more in the sharable recipe card in the next section!
Up next, a sharable recipe card for low calorie veggie tofu scramble…
Breakfast Tofu Scramble Recipe
This vegan scramble recipe is only 149 calories for 1.5 cups… and that’s a BIG serving!
Try serving this breakfast tofu scramble recipe over toast, in a tortilla as a vegan breakfast burrito, or on it’s own like a scrambled vegan egg dish.
Healthy Breakfast Tofu Scramble
Ingredients
- 16 ounces extra-firm tofu
- 1 teaspoon garlic powder
- 1 teaspoon cumin
- 1 teaspoon onion powder
- ⅛ teaspoon salt
- ⅛ teaspoon pepper
- 2 tablespoons water
- Olive Oil Spray
- 1 bell pepper chopped
- 1 onion chopped
- 3 kale leaves stem removed and leaves chopped
- 2 green onions sliced
Instructions
- Wrap the tofu in a clean kitchen towel and place it under a heavy skillet to drain (or use a tofu press to remove the excess liquid).
- In a small bowl combine the garlic powder, cumin, salt and pepper, and 2 tablespoons of water.
- Spray a large sauté pan with olive oil and heat over medium heat.
- To the hot pan, add the bell pepper and onion to the skillet and cook for 10 minutes, until the veggies are soft.
- Add in the kale, turn the heat to low and cover. Cook for 2 minutes until the kale starts to wilt.
- Unwrap the tofu and place it in a large bowl. Use a fork to crumble it, then add to the pan and cook for 3 minutes.
- Add in the spices, mix well and cook for an additional 2 minutes until the liquid is absorbed.
- Sprinkle with green onions and serve hot. These tofu scrambled eggs are great over toast, or served alongside homemade hash browns like scrambled eggs.
Nutrition
Up next, nutrition and calories in tofu scramble recipe vegan…
Nutrition and Calories in Tofu Scramble Recipes
We were able to cut 100’s of calories with our low calorie cooking tips (above in the ingredients section).
You can enjoy 1.5 cups (one and a half cups) of this veggie tofu scramble for just 149 calories!
More low calorie vegan recipes in the next section…. keep scrolling!
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