Breakfast Tofu Scramble Recipe (JUST 149 CALORIES)

Breakfast Tofu Scramble Recipe

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.

Breakfast Tofu Scramble Recipe

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!

Breakfast Tofu Scramble Recipe

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!
Breakfast Tofu Scramble 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.
Breakfast Tofu Scramble Recipe

How to Cook Tofu Scramble:

  1. 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).
  2. In a small bowl combine the garlic powder, cumin, salt and pepper, and 2 tablespoons of water.
  3. Spray a large sauté pan with olive oil and heat over medium heat.
  4. To the hot pan, add the bell pepper and onion to the skillet and cook for 10 minutes, until the veggies are soft.
  5. Add in the kale, turn the heat to low and cover. Cook for 2 minutes until the kale starts to wilt.
  6. 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.
  7. Add in the spices, mix well and cook for an additional 2 minutes until the liquid is absorbed.
  8. 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.

Breakfast Tofu Scramble Recipe

Vegan Scramble (Tofu Scrambled “Eggs”)

Lose Weight By Eating
This breakfast tofu scramble recipe is just 149 calories for 1 1/2 cups, and tastes just like scrambled eggs… but it's vegan!
This vegan scramble is wonderful over toast, in a tortilla as a vegan breakfast burrito, or served alone like scrambled eggs.
You can add a teaspoon of chili powder and a chopped jalapeño to make this a southwest tofu scramble. This recipe is easy and versatile, so get creative and add in your favorite veggies or spice mixes!
5 from 3 votes
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Breakfast
Cuisine American
Servings 4 servings
Calories 149 kcal

Ingredients
  

  • 16 ounces extra-firm tofu
  • 1 teaspoon garlic powder
  • 1 teaspoon cumin
  • 1 teaspoon onion powder
  • 1/8 teaspoon salt
  • 1/8 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

Serving: 1.5cupsCalories: 149kcalCarbohydrates: 12.4gProtein: 13.2gFat: 6.9gSaturated Fat: 0.6gCholesterol: 0mgSodium: 102mgPotassium: 454mgFiber: 2.3gSugar: 3.8gCalcium: 265mgIron: 3mg
Keyword breakfast, Tofu
Tried this recipe?Let us know how it was!

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!

Breakfast Tofu Scramble Recipe

What to Read Next:

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Breakfast Tofu Scramble Recipe

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