Tofu Scramble Recipe (2024)

FAQs

Is tofu scramble healthier than eggs? ›

Compared to scrambled eggs, scrambled tofu is lower in calories, saturated fat, and cholesterol, and higher in fiber. While eggs are a respectable source of protein, scrambled tofu is a better option for those looking to reduce their cholesterol intake or follow a vegan or vegetarian diet.

Key Tofu Scramble Ingredients

Tofu: This recipe calls for extra-firm tofu. It crumbles into curd-like clusters, mimicking the shape and texture of a well-cooked scrambled egg. There is an argument for experimenting with silken tofu here. Silken tofu lends a creamier, loose texture to a scramble.

How to store tofu scramble. Unlike scrambled eggs, once the tofu is scrambled it will sit happily in the fridge for 2-3 days in an airtight container. It might dry out a little so add a splash of plant based liquid such as soy milk or coconut milk when reheating it.

How do you get flavor into bland tofu? This blogger starts by soaking extra-firm tofu in salted water to season and soften it. Then she drains extra moisture by weighing it down (use a heavy pan). After marinating in oil, salt, and pepper, the tofu is stir-fried until crisp and golden.

"People who eat plant-based diets tend to have lower BMIs (weight for height) and less risk of obesity," said registered dietitian nutritionist and NASM-certified personal trainer Whitney English Tabaie, MS, RDN. And tofu can be a great option in your plant-based diet.

Incorporating tofu into your daily meals and snacks can bring several health benefits. Those benefits include brain health promotion, ease of menopause symptoms, and heart disease prevention. However, eating tofu has some risks, as it might lead to digestive issues or interact with certain medications like MAOIs.

Similarly, the American Cancer Society sees no dangers from eating soy. "For the vast majority of people, it should be reasonable to incorporate tofu in their daily diet without any issues," Sun said.

You're not pressing out excess moisture.

Before frying, tofu should be pressed to eliminate any excess water. Sometimes, in a hurry to get dinner done, I skip this step. But I always regret it. The still-sort-of-wet tofu never gets as golden brown or as crisp.

Place the tofu in an air-tight container and then fill that container with enough water to submerge the tofu. Keep the tofu in the refrigerator and replace the water every 2-3 days or when the water starts to turn a bit murky. You'll want to keep the water clear!

How to safely eat raw tofu. While tofu comes in a variety of textures — silken, firm, and extra firm — technically any of them can be eaten raw. Before enjoying raw tofu, drain off any excess liquid from the packaging. It's also important to store tofu properly to prevent germs from growing on any unused portions.

How to make tofu taste good? ›

Press tofu and cube it. Coat it in garlic, black pepper, salt (plus more of your favourite seasonings), liquid aminos and some olive oil. Then mix it into some cornstarch and toss it all together, then bake for about 20 minutes. Cornstarch also helps to draw out excess moisture so it really gets the tofu crispy.

Both silken and regular tofu can be found in soft, medium, firm, and extra-firm consistencies. They are made with the same ingredients, but they are processed slightly differently and are not interchangeable in a recipe.

What to not serve with tofu? According to studies, a high volume consumption of tofu and spinach together can increase your risk of kidney stones. Tofu and spinach contain calcium and oxalic acid respectively and the combined can form kidney stones.

Chili Powder: A melody of chili peppers, garlic, and cumin that bestows a warm, smoky zest to tofu, perfect for crafting delectable tacos or fajitas. That's Amore: A medley of basil, oregano, rosemary, and thyme, this blend is the essence of the Mediterranean.

Head to head, tofu scramble and scrambled eggs are nutritionally comparable and both healthy choices. They are complete sources of protein, providing all essential amino acids; are low in calories; and relatively low in saturated fat.

The ability of silken tofu to quickly liquify makes it an ideal substitute for eggs and cream when baking cakes, cookies, brownies and muffins. Tofu is simply curdled soy milk, so heating and adding liquid result in a similar consistency that's also creamy, moist and rich.

Flaxseed Meal

It's easy to make, affordable and never fails. To make a flax egg, simply whisk together 1 tablespoon of flaxseed meal with 3 tablespoons of water and let sit for 5 to 10 minutes. A thick gel will form that can be used in place of one egg.

Tofu is great for egg substitutions in recipes that call for a lot of eggs, like quiches or custards. To replace one egg in a recipe, purée 1/4 cup soft tofu.