I used to always prefer my scrambles with a chunky texture and extra firm tofu. I recommend using firm or extra firm tofu for your scramble recipes. What kind of tofu is best for tofu scramble? They may also improve cognitive function in women who are post-menopausal. Consumption of them is associated with reduced rates of heart disease. Those same isoflavones may also have a cholesterol-lowering effect. Plant compounds in soy foods called isoflavones are associated with a decreased risk of breast cancer and breast cancer recurrence, especially when they’re consumed early in life. Moreover, the phytonutrients in tofu may play an important role in disease prevention. It provides thiamin, otherwise known as Vitamin B1, which plays a role in energy metabolism and cell growth. It’s a good source of iron, and some varieties of tofu are also good sources of calcium. Tofu is also a nutritional superstar in other respects. You can enhance the protein of your scramble by adding beans or a vegan meat (such as tempeh bacon). Tofu is an excellent vegan protein source, and nutritional yeast, which is a common ingredient in these scrambles, is also high in protein. Tofu scramble nutritionįrom a morning nutrition standpoint, tofu scramble can’t be beat.Īll of the recipes that follow are great sources of plant protein. But the options above are enough to illustrate that one batch of tofu scramble has a lot of utility. I’m sure I’m missing a lot of creative ideas. Use it as an ingredient in vegan nachos.Use it as the protein component of a vegan bowl.Serve it with a (vegan) buttered English muffin.Here is a short list of the many, many things I like to do with my tofu scramble: Here’s what else I love about tofu scramble: versatility! It’s is a meal unto itself, but it can also be a meal starter. When I do prepare it, I always enjoy it for the next few days in leftover form. One of my favorite things about this meal is the fact that the leftovers keep well. Or oatmeal.Īs it is, I probably make myself a tofu scramble every other week. But even though it’s quick by most recipe standards, tofu scramble is more hands-on than, say, toast. If frequency of eating were proportional to enjoyment, I’d have a scramble four or five times each week. But tofu scramble wins for the intersection of flavors that I enjoy, satiety that lasts me hours, and nutrition that warms my vegan registered dietitian’s heart.ĭo I always make scramble in the morning? Honestly, no. If I had to pick a favorite breakfast, tofu scramble would be it. Why tofu scramble is my number one breakfast I love my morning meals-and there’s no breakfast I love more than tofu scramble. Breakfast is a cornerstone of my routine, the food that powers my day. None of the creative energy or industriousness that I’m hoping for will be possible with a steady rotation of nutrient-dense vegan breakfasts. No matter what, I can count on cooler weather to inspire new baking projects. I’m really hoping that’s the case this year, given how tough cooking was for me this summer. The fall season also inspires me to try new recipes. They remind me to plan, prep, and keep a fridge stocked with wholesome staples, like dressings, whole grains, and beans. September and October always encourage me to look after my nutrition. School, work, and all of our other commitments demand good fuel. I’m hoping that the crisp weather and change of seasons will give me fresh energy to create. Early fall is all about getting back to business. I’m all about breakfast this month, as back-to-school season kicks off.įor me, September isn’t just about the literal return to school-though I do get excited to watch my friends’ kids enter new grades. Here are seven of my go-to, protein-packed tofu scramble recipes. Tofu scramble is the ultimate high-protein vegan breakfast! It’s a quick and adaptable meal that can be modified in countless ways.
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