Breakfast
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No Oil Vegan Tofu Scrambled eggs Hello Nutritarian Dr Fuhrman Eat to Live Diet 6 week plan SOS free vegan recipes vegan ketoTofu 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 and how-to video!

Or answer this question instead:

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

A one-cup 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 8 ounces of these glorious tofu eggs?

18 grams.

Yup, tofu wins that battle.  And tofu wins over eggs in a few other important areas 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.

Here’s a quick how-to recipe video to get you jazzed up for making tofu eggs happen for your breakfast:

Gorge 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 all the things.

There are two types of nutritional yeast: fortified and unfortified.  Dr. Fuhrman cautions against using fortified yeast because of the added folic acid. You can read more on the topic of fortified versus unfortified here.

This is my favorite unfortified nutritional yeast brand:

If you choose to use an unfortified, white, yeast you’ll want to add 1/4 tsp. ground turmeric to color your eggs yellow.

Hello Nutritarian Oil Free Scrambled Eggs How To Recipe Vegan Keto

Looks easy enough right?

And these tofu eggs are used in one of my most popular recipes: Nutritarian Un-Fried Rice, so be sure to check it out!

tofu eggs recipe pic
4.84 from 12 votes
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!

Course Breakfast
Cuisine American
Prep Time 2 minutes
Cook Time 25 minutes
Total Time 27 minutes
Servings 2 1-cup servings
Author Kristen Hong

Ingredients

  • 1 package firm tofu (14 ounces)
  • 1/2 cup low sodium veggie broth
  • 1 tsp garlic powder
  • 1/4 cup nutritional yeast, fortified (see notes if using unfortified)
  • ground pepper, to taste (optional)

Instructions

  1. Drain your tofu well, keeping it inside the tray.  Score into cubes with a sharp knife.

  2. Add 1/2 cup veggie broth to a large skillet and set to medium-high heat.  Turn exhaust fan onto high to help absorb liquid.  

  3. Add tofu to heated skillet and continue to chop it up using a kitchen spatula.  Cook tofu for another 7 to 10 minutes.  Add 1/4 tsp. ground garlic. 

  4. Once almost all the liquid has been absorbed add the nutritional yeast and ground pepper to taste.  If you're using unfortified nutritional yeast add 1/4 tsp. ground turmeric for color.  

  5. The eggs are ready when they just start to stick to the pan and there's no liquid remaining. 

Recipe Video

Recipe Notes

Makes about 2 cups.

Stays fresh for up to 10 days when stored in glass container.

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!


I can’t wait to hear what you think of this Nutritarian Tofu Scrambled Eggs recipe!  Please leave a rating and comment below!

 

Let’s live better together!
xo, Kristen
Kristen Hong of Hello Nutritarian

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Discussion

  • Alexandria says:

    Love the simplicity and nutritional power house that tofu scramble has!

    Thank you for sharing! Making as I type 🙂

    • Kristen says:

      Hi Alexandria! Absolutely–tofu scramble is the best ever!!

      So happy you are trying it out!

      xo, Kristen

    • Jessica Bann says:

      Let me just say these are amazing. I am not a vegan and I do love eggs but I also love to experiment and stay as close as I can to a plant based diet. Most recipes with scrambled tofu call for tumeric which I didn’t have on hand so I chose this recipe. So glad I did! Amazing with green chili! Thanks for posting.

      • Kristen | Hello Nutritarian says:

        Hi Jessica!!

        So, so happy to hear that you liked the tofu scrambled eggs recipe! That’s right, you don’t have to use turmeric if you don’t have it–it’s really just there to bump up the color!

        Oh I love the idea of adding the green chilies–I need to try that myself!!

        xo, Kristen

  • Whitney says:

    Making this now! Can’t wait to dig in!!!

    • Kristen says:

      Woop woop!!!

  • Whitney says:

    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!!!

    • Kristen says:

      Yay Whitney!!! I’m so glad you tried them out and liked them!!

      xo, Kristen

  • Esther says:

    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?

    • Kristen says:

      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

  • Adri says:

    Hey just wondering do you press the water out of the tofu also or just drain it?

    • Kristen says:

      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

  • Margy says:

    I have found gmo free nutritional yeast and it is wonderful!

  • Nicole says:

    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!

    • Kristen | Hello Nutritarian says:

      Yup, all these recipes were affected during the changeover from My Momma Told Me to Hello Nutritarian!

      Working to fix it as I type this!

      Kristen

      • Allison says:

        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!

        • Kristen | Hello Nutritarian says:

          Hi Allison!

          So glad you found the site and that you’re starting your nutritarian journey!!

          I’m working feverishly to get the recipes back up–they should be all up by Tuesday!

          xo, Kristen

  • Sandy says:

    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

    • Kristen | Hello Nutritarian says:

      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

  • Caris says:

    I just made this for breakfast for the first time, and it will be a staple from now on!

    • Kristen | Hello Nutritarian says:

      Hi Caris!

      Oh how funny! I had this for breakfast too 🙂

      YAY!! I’m so happy you liked it and will be a “regular” on your breakfast menu–and thank you so much for taking the time to leave a review on the recipe!

      xo, Kristen

  • Victoria says:

    That was awesome! I added cut up fresh spinach and tomatoes. It was delish!!! My 3 year old gobbled it with bread! Thanks!!!

  • Ronda says:

    This is awesome! Happily I learned about “Aquafaba” here on Kristin’s awesome website! I just substituted some left-over Aquafaba from a can of black beans (instead of broth) and sautéed tofu, red onion, chopped red chard stems, shiitake mushrooms, black pepper, onion/garlic powder and (yes) curry powder in it. When everything was hot and sautéed I threw in 5 big, “chiffoned” fresh chard leaves and let them wilt down over medium heat. A glop of vegan no-oil walnut pesto on top and WOW! One heck of a hearty breakfast, Nutritarian- style !

    • Kristen | Hello Nutritarian says:

      Hi Ronda,

      WOW!! I love all the add-ins you chose to include in your breakfast scramble–especially the “chiffoned” chard leaves!

      Thanks so much for sharing with us!

      xo, Kristen

  • Jonathan Hoffman says:

    Nutritional yeast is fortified with plenty of B12 and you can add some vitamin D mushrooms if you like. I just discovered tofu scrambles and WOW my life has changed! Haha I used to make scrambled eggs all the time and I can honestly say this tastes way better!!

    • Kristen | Hello Nutritarian says:

      So wonderful to hear that you live them, Jonathan!

  • Sue says:

    I look forward to this every weekend! Yummy

    • Kristen Hong says:

      Oh I’m SO happy to hear that Sue! I just made a big batch for the week today!

      Thank you so much for taking the time to leave a comment and rating!

      xo, Kristen

  • Shaina says:

    So so so so so good! Thank you so much!

  • Candida Hernandez says:

    Hello! Loving this recipe. Still on the hunt for a great frying pan. Any recommendations?

    • Kristen Hong says:

      So happy to hear that you’re enjoying this recipe! I have been enjoying using Caraway pans as of late!

  • Barbara Dyess says:

    Hi! Your site is VERY helpful! I notice you use glass containers like mason jars for storage a lot. Does food stored in glass keep longer? Thanks.

    • Kristen Hong says:

      Hi Barbara,

      Yes, I’ve found glass storage containers to keep all produce and cooked foods fresher for longer!

      Kristen

    • Kristen Hong says:

      Hi Barbara,

      Yes, I have found that my food stores longer and stays fresher with glass storage–I also love that I can reheat foods safely in the glass containers too! I love using wide-mouth Mason jars to store these Tofu Eggs!

      Best,
      Kristen

  • janet says:

    I made this and it’s awesome. I added the tumeric and some onions and peppers and then ate with thinly sliced cabbage and spicy basalmic.
    #ItsAKeeper

    • Kristen Hong says:

      Hi Janet, SO happy to hear that you enjoyed this recipe and thanks so much for taking the time to let me know!

  • Lee says:

    For those who want more of an eggy taste, add a 1/2teaspoon, or to taste, of kala namuk (Black salt), found in Indian specialty groceries. Add it at the very end as it burns.

    • Kristen Hong says:

      Yes! That’s a great recommendation if you’re not monitoring added sodium!

  • Lee says:

    If you like your “eggs” or tofu denser, throw the container in the freezer straight from your grocery bag. Next day, thaw it in the fridge. When ready to use, drain, and cut or crumble the tofu. Prepare as you normally would.

    • Kristen Hong says:

      Another great tip that I’ve heard for tofu. I like my eggs on the fluffier side so I don’t pre-freeze.

  • Melissa R. says:

    I’ve had this recipe in the back of my mind for so long, but never made it because I was sure it wouldn’t be delicious without salt. I was so wrong! I used a full tsp of garlic, also added turmeric and cayenne, extra black pepper and a splash of Braggs. It was SO GOOD, this is going into the permanent rotation, thank you so much for this delicious nutritarian Recipe. I’m officially a believer now 🙂

    • Kristen Hong says:

      Hi Melissa! YAY! I’m so glad you gave these a try and surprised yourself along the way!

  • Tricia Lynn Bayer-Burkholder says:

    Since following nutritarian, I make a batch of these at least once a week! Yum – especially with fresh tomatoes.

    • Kristen Hong says:

      Yes–I love eating them with tomatoes too! So happy to hear that you enjoyed this recipe!

  • Jennifer Sikora says:

    This page ( https://hellonutritarian.com/nutritarian-tofu-scrambled-eggs/ ) doesn’t have EITHER of the two links for the nutritional yeast. Both times the sentence ends with a colon! 🙂

    • Kristen Hong says:

      Hi Jennifer, so sorry about that–there was something wrong in the code. It has been updated now!

  • Melissa R says:

    I have had countless tofu scrambles, they’re all pretty good, this is BY FAR my favorite AND IT”S NUTRITARIAN. So simple, oil-free, salt-free… Thank you for this excellent recipe!

    • Kristen Hong says:

      Thanks so much Melissa!

  • Tilly says:

    Excellent! I added spinach and cooked broccoli. So easy and delicious and filling.

    • Kristen Hong says:

      SO happy to hear you enjoyed it, Tilly!

  • Sabrina says:

    How many servings does this make? Looks amazing and so simple!!

    • Kristen Hong says:

      I’d say 3 to 4 depending on the crowd. My 12-year-old son will have half the batch as part of his big Sunday breakfast!

      xo, Kristen

  • Julia says:

    These turned out quite well and I will make them again. I did add turmeric, partly for colour, but mainly because it’s good for me. The tofu eggs are drier than real scrambled eggs, but as I put them into burritos, it didn’t matter. I will be experimenting with other ingredients to make them creamier.
    I don’t know about their keepability, because I don’t believe these will last ten days. .

    • Kristen Hong says:

      So happy you enjoyed this recipe, Julia! They really do last that long in the fridge, especially if you use a glass storage container with snapback lid or a mason jar. It also helps to keep them nearer your airflow source. I discuss all these nuances in my book too!

  • Terry says:

    These scrambled eggs are delicious! I added the tumeric, just a pinch, to give yellow color because I use non fortified nutritional yeast. I also added a pinch of black salt for an eggy taste along with black pepper and table tasty healthy salt substitute. I pre make sautéed veggies (peppers, onions, mushrooms) that I add in. Delicious in a pita pocket topped with fresh tomatoes and arugula….yummo !

    • Kristen Hong says:

      Hi Terry! So happy to hear that you’re enjoying this recipe and I love the modifications you made along with the serving suggestions!

  • renee says:

    Great recipe! Used as a base and added extras in – turned out perfect! Thank you for sharing this recipe <3

    • Kristen Hong says:

      So happy to hear that you enjoyed them Renee! Thank you for taking the time to leave a recipe rating too!

  • Menachem says:

    Hi, Thank you for the website!
    you write low sodium veggie broth, is there a specific company you can recommend? is “imagine” good? also is there a way to make veggie broth at home?

    • Kristen Hong says:

      Hi Menachem, you don’t have to be super-picky about the veggie broth, low-sodium is always better if you’re following the nutritarian lifestyle. Yes, you can make your own broth! I have a veggie scrap broth recipe in my cookbook on p. 312!

  • Ronnie says:

    Nutritarian Tofu Scrambled Eggs – Just noticed there is confusion with your recipe. Ingredients say use 1 tsp garlic powder and instructions say to use 1/4 tsp ground garlic. I’ll let you know what I think of the taste as soon as I’ve cooked and eaten it.

    • Kristen Hong says:

      Hi Ronnie,

      Yes, so sorry for the confusion on that! I’ve found that I like garlic powder and go heavier on it than the population at large. I will update the recipe soon!

  • Ronnie says:

    This is certainly very tasty, if a bit sweet – it may be the nutritional yeast I use. I will be making this again next week. Served with chopped tomatoes.

    • Kristen Hong says:

      I’ve never heard of them being sweet! What brand nutritional yeast are you using?

      So happy to hear that you’re enjoying the recipe!

  • Helga says:

    The tofu eggs are a 10.

    • Kristen Hong says:

      SO happy to hear that Helga! Thanks so much for taking the time to let me know!