Nutritarian Tofu Scrambled Eggs

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!

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!