Tofu 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:
So, 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.
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!

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!
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
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Drain your tofu well, keeping it inside the tray. Score into cubes with a sharp knife.
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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.
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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.
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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.
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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!
Love the simplicity and nutritional power house that tofu scramble has!
Thank you for sharing! Making as I type 🙂
Hi Alexandria! Absolutely–tofu scramble is the best ever!!
So happy you are trying it out!
xo, Kristen
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.
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
Making this now! Can’t wait to dig in!!!
Woop woop!!!
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!!!
Yay Whitney!!! I’m so glad you tried them out and liked them!!
xo, Kristen
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?
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
Hey just wondering do you press the water out of the tofu also or just drain it?
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
I have found gmo free nutritional yeast and it is wonderful!
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!
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
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!
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
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
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
I just made this for breakfast for the first time, and it will be a staple from now on!
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
That was awesome! I added cut up fresh spinach and tomatoes. It was delish!!! My 3 year old gobbled it with bread! Thanks!!!
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 !
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
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!!
So wonderful to hear that you live them, Jonathan!
I look forward to this every weekend! Yummy
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
So so so so so good! Thank you so much!
Hello! Loving this recipe. Still on the hunt for a great frying pan. Any recommendations?
So happy to hear that you’re enjoying this recipe! I have been enjoying using Caraway pans as of late!
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.
Hi Barbara,
Yes, I’ve found glass storage containers to keep all produce and cooked foods fresher for longer!
Kristen
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
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
Hi Janet, SO happy to hear that you enjoyed this recipe and thanks so much for taking the time to let me know!
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.
Yes! That’s a great recommendation if you’re not monitoring added sodium!
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.
Another great tip that I’ve heard for tofu. I like my eggs on the fluffier side so I don’t pre-freeze.
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 🙂
Hi Melissa! YAY! I’m so glad you gave these a try and surprised yourself along the way!
Since following nutritarian, I make a batch of these at least once a week! Yum – especially with fresh tomatoes.
Yes–I love eating them with tomatoes too! So happy to hear that you enjoyed this recipe!
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! 🙂
Hi Jennifer, so sorry about that–there was something wrong in the code. It has been updated now!
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!
Thanks so much Melissa!
Excellent! I added spinach and cooked broccoli. So easy and delicious and filling.
SO happy to hear you enjoyed it, Tilly!
How many servings does this make? Looks amazing and so simple!!
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
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. .
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!
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 !
Hi Terry! So happy to hear that you’re enjoying this recipe and I love the modifications you made along with the serving suggestions!
Great recipe! Used as a base and added extras in – turned out perfect! Thank you for sharing this recipe <3
So happy to hear that you enjoyed them Renee! Thank you for taking the time to leave a recipe rating too!
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?
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!
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.
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!
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.
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!
The tofu eggs are a 10.
SO happy to hear that Helga! Thanks so much for taking the time to let me know!