Scrambled Tofu “Eggs”

Scrambled Tofu "Eggs"

I love tofu. There has been so much confusion over incorrect information about soy over the last several years, it saddens me to know people avoid it. In Asian countries where they have been consuming soy for thousands of years, live some of the oldest and healthiest people on the world like Okinawa Japan. There were low incidences of the Western diseases like obesity, cancer and heart disease until Western fast food companies invaded.


The best form of soy is the least processed like whole soybeans, edamame, tempeh, tofu, soy milk, miso, tamari and soy sauce. Minimally processed soy products like tempeh and tofu make great meat substitutes and protein sources.


Tofu is great because it can be used in so many applications, both sweet and savory. Tofu scrambles are great because they are easy and SO versatile. The video here is my favorite new way to prepare it.

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Scrambled Tofu “Eggs”

recipe from Lisa Rice's Kitchen Plantastic


Soft part:

1 container firm or extra firm silken tofu, drained

1 tsp kala namak (black salt)

1 tsp ground black pepper

1/4 tsp ground turmeric

Blend everything in a small blender or food processor until smooth


Crumbly part:

1 container water-packed firm tofu, drained and patted dry with a kitchen towel

1/2 tsp kala namak

1/4 tsp ground turmeric

Crumble the tofu into a bowl with your fingers – you want to leave it a little chunky. Toss it with the seasonings and let it sit while you prepare everything else.


3 garlic cloves, minced

3 scallions, thinly sliced


For Western scramble:

1 russet potato (or yukon) peeled and cut into small cubes

1 small green bell pepper, chopped small (or use half green and half red)

1/2 an onion, chopped small (or one small onion)


Heat a non-stick skillet over medium high heat. Add the garlic and scallions and stir frequently until fragrant and the scallions are wilted – use a few drops of water or vegetable broth if they start to stick or burn. Add the blended tofu and stir to combine, allow to heat through while stirring. Add the crumbled tofu and stir until combined and coated. Cook several minutes more.

Garnish with some chopped scallions or parsley.

For the Western style”

Heat a non-stick skillet and add the potatoes and a pinch of salt. Stir frequently. Add a splash of water or broth and cover with a lid to steam for a couple of minutes. Remove the lid and add the onion and bell pepper and a pinch of salt. Stir frequently until the onions and pepper soften. Add the garlic and scallions and cook another minute or two until fragrant and the scallions have wilted. Add the blended tofu, stir to combine. Cook several minutes, stirring periodically. Add the crumbled tofu, stir to combine and coat, and continue to cook several minutes more. Taste for seasoning (add salt and pepper if needed). Garnish with chopped scallions or parsley (or cilantro).

LAZY VERSION (one of my faves!): drain and crumble your firm tofu in an air tight container. Add your chopped onion, minced garlic (or lots of garlic and onion granules/powder, your favorite chopped vegetables (bell peppers, broccoli, baby spinach, kale, tomatoes, corn, grated or small diced potato, zucchini…any veggies chopped small). Mix into tofu with salt and pepper (if you have it, use kala namak, if not just use sea salt). Optional add chopped scallions and fresh herbs like basil, parsley and cilantro – or use dried! Sprinkle with nutritional yeast (at least a tablespoon). Close up the container and keep it in the fridge. When you want a scramble, heat a non-stick skillet to medium or medium high, spoon a portion into the pan and cook about 10 minutes, stirring occasionally. Taste for seasoning.

Lisa Rice

Sr. Health Mentor & Director of Content and Promotion