Nutritarian Tofu Scrambled Eggs

Dr Fuhrman Eat to Live Program nutritarian recipe tofu eggs vegan tofu eggsTofu scrambled eggs.  Welcome to the revolution my friends!

No oil.

No added salt.

No cholesterol.

Need I say more?

Sorry you’re not going to get off that easy!  I have quite a bit more to say about my all-time favorite nutritarian breakfast!

But I totally get it if you want to skip the science-y stuff–just head to the end of the page for the delicious printable recipe!

Or answer this question instead:

What has more protein: 2 scrambled eggs or 8 ounces of tofu scramble?

One (very hearty) serving of these tofu scrambled eggs can kick eggs’ protein-content’s ass!  By, like, a lot!

A typical large egg has 6 grams of protein.  See for yourself:

egg nutrition facts how much protein in one eggSo, even if your typical scrambled eggs breakfast consisted of 2 eggs, you’d only be at 12 grams of protein.

Guess how much plant-based protein is packed into these glorious tofu eggs?

24 grams.

Yup, tofu wins that battle.

And a few other important ones too:

Tofu eggs win in the calcium department: 30% of your recommend daily intake versus 4% for two large eggs.  Iron is a win too: tofu eggs score 18% of your recommended intake versus 12% for the two eggs.

In fact, the only areas where eggs do beat out tofu, is in their Vitamin D and B12 content.  No big surprise here, they’re animal products after all.  Vitamin D and B12 are two of the vitamins that Dr. Fuhrman recommends supplementing when you’re on a plant-based diet.

I don’t know about you, but I prefer my Vitamin D and B12 without the bad stuff, namely artery-clogging cholesterol and saturated fat.

nutritarian tofu scrambled eggs recipe no oil no added salt vegan Dr Fuhrman diet planGorge Yourself Guilt Free!

I’ve certainly been known to eat the entire pan of tofu eggs at one sitting, especially if I worked out first in the morning.  And extra-especially when they’re jazzed up a bit with yummy add ins like the chopped tomatoes and spinach.

Yup, I’m a girl that likes to grub and that’s why Dr. Fuhrman’s nutritarian plan has worked out perfectly for me!

The beauty of these tofu scrambled eggs is you can literally gorge yourself on them to your heart’s content because there’s nothing sinister lurking in them!

Well, unless you think loads of plant-based protein, iron, calcium, vitamins and amino acids are bad.

Try gorging yourself on half a dozen eggs in the morning and tell me how you’d feel–certainly not light, tight and ready to forge through your day!

What in the world is Nutritional Yeast?

The secret ingredient in these tofu eggs is nutritional yeast.

Settle down!

I know “yeast” can seem like a scary word, but I promise you it’s not only natural and good-for-you, its damn delicious!

Nutritional yeast is a deactivated yeast that has a rich, nutty, creamy and cheesy flavor.  It’s a vegan and nutritarian staple ingredient.

You can find it at Whole Foods, Sprouts or online here:

It’s magic cheesy powder!

It’s vegan fairy dust–because you’re going to start sprinkling it on everything!

Update: be mindful of fortified nutritional yeast like the most popular Bragg brand.  Read more on the topic of fortified versus unfortified here.

How to make tofu scrambled eggs no oil no added salt recipe dr fuhrman 6 week planHow to make vegan tofu scrambled eggs without turmeric Dr Greger daily dozen nutrition facts org recipesLooks easy enough right?  Ready to take the tofu scramble plunge?

Let’s do this!

 

tofu eggs recipe pic
Print

Nutritarian Tofu Scrambled Eggs

Ready for the perfect high-protein breakfast without the cholesterol, saturated fat, or sodium in traditional scrambled eggs? Try out this no-oil, no-added-salt, plant-based recipe and ditch the bad stuff for good!

Servings 2
Author Kristen | Hello Nutritarian

Ingredients

  • 1 package firm tofu (19 ounces)
  • 1 1/2 cups low sodium veggie broth, 1/2 cup reserved
  • 1/4 cup nutritional yeast
  • 1 tsp garlic powder
  • ground pepper, to taste

Instructions

  1. Drain your tofu well, and score into cubes with a sharp knife.

  2. Add 1 cup veggie broth to a large skillet and set to medium-high heat.

  3. Add tofu to heated skillet and continue to chop it up using a kitchen spatula.

  4. Keep chopping the tofu down until you reach your desired consistency.  Raise heat to high.

  5. Cook tofu for 10 minutes over high heat. Add more veggie broth as needed and stir well every 2 to 3 minutes.

  6. Reduce heat to a simmer and add the nutritional yeast, garlic powder and ground pepper to taste.

  7. Adjust seasonings to your taste, adding more nutritional yeast for a richer, cheesier taste.

Recipe Notes

You can add in fresh veggies like tomatoes and spinach after seasoning the tofu scramble.  You can also add this mixture to a whole wheat tortilla for a yummy breakfast burrito!


Even if you’re not a nutritarian or planning on becoming one, I hope you give these tofu scrambled eggs recipe a try and incorporate them into your healthier lifestyle!  Even replacing one breakfast a week can have a positive effect on your health!

Let’s live better together!

xo, Kristen

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Meet Kristen | Hello Nutritarian

Hi, I’m Kristen! I adopted a nutritarian lifestyle over four years ago and have been sharing my experiences ever since. I’ve found that a successful life stems from eating to live and it’s my mission to make this lifestyle doable for everyone who’s ready to end their issues with troubled eating, weight gain and food-related disease! If you make one of my recipes make sure to tag @hellonutritarian on Instagram or Facebook so I can show you some love!

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Comments

  1. Whitney

    YUMMMM!!! These are delicious and I’m so excited that I have a savory option for breakfast now!!! I added spinach, salsa, and avocado…HAPPY GIRL! THANK YOU!!!

    Reply
  2. Esther

    Hi Kristen,

    Thanks For all those great recipes – can’t wait to try them all.

    You mentioned in another recipe non-fortified nutritional yeast but the one you put in that recipe has folic acid in it?
    Just wondering as I’m from Australia and I couldn’t find any non-fortified nutritional yeast – so I ordered it from the U.S which is quite pricey. Is that only for when you do the 6 week start?

    Reply
    1. Kristen

      Hi Esther!

      I need to update this recipe as it was before I learned about non-fortified yeast!

      Yes! The non-fortified yeast is super-pricey–needless to say I was very sad when I had to give up my Braggs brand that was easily available at my grocery store.

      I advise going all the way non-fortified because of the harmful effects of synthetic folic acid–you can read more about it here.

      I use nutritional yeast all. the. time. so my exposure would be great. But, it truly boils down to what you’re comfortable with. I would suggest doing some research and deciding if you’re okay with the exposure. Price is certainly an issue!

      xo, Kristen

      Reply
    1. Kristen

      Hi Adri!

      No, I don’t drain the water out. I cook them long enough so that the water and veggie broth almost evaporate.

      Hope you enjoy them!

      xo, Kristen

      Reply
  3. Nicole

    I’m not sure if I am missing something? I see the numbered steps on the pics for the recipe, but I don’t see an actual written recipe. You mention to scroll to the bottom of the page for the printable recipe, but I a,m not finding it. When you get the chance, could you let me know? Thank you!

    Reply
      1. Allison

        Kristen,

        Glad I found this. I was just wondering the same thing. Thanks for this site! It’s really wonderful and inspiring. I’m getting ready to take on the 6-week plan!

        Reply
  4. Sandy

    Just venturing into this nutritarian world. I appreciate your website so much as I’ve tried before but couldn’t figure out how to make it work long term. I have a question about the “scrambled eggs.” Can they be made ahead of time, refrigerated and reheated later in the week?Thank you! Sandy

    Reply
    1. Kristen | Hello Nutritarian Post author

      Hi Sandy!

      Huge congratulations on your starting your nutritarian journey!!

      YES!! Tofu eggs can last for a week in the fridge and can easily be reheated–that’s what I do with my weekly food prepping!

      xo, Kristen

      Reply

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