Swapping out scrambled eggs for a savory tofu scramble can be a game-changer for those looking to save money, boost protein intake, and enjoy a delicious, healthy start to the day. With rising egg prices due to bird‑flu outbreaks, consumers are turning to alternatives that offer equivalent—or even better—nutritional value.

RELATED: Why You Really Need to Start Marinating Your Tofu

One quarter block of tofu delivers between eight and 17 grams of protein, outpacing two eggs (around 12 to 14 grams total) at a lower cost per gram of protein (a block of organic tofu can cost less than $2, versus organic eggs at north of $9 a dozen). Beyond cost savings, tofu scramble is cholesterol‑free and packed with essential nutrients, making it a smart choice for both wallets and wellness.

What is tofu scramble?

Tofu scramble is a savory dish made by crumbling firm or extra‑firm tofu and cooking it with spices and vegetables to mimic scrambled eggs. It’s often seasoned with turmeric for color, nutritional yeast for umami, and black salt to evoke the sulfurous tang of eggs. Ingredient for ingredient, tofu provides more protein—17.2 grams per 100 grams versus 12.5 grams in eggs—while also offering more polyunsaturated fats and fiber, and zero cholesterol.

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Tofu’s protein is comparable in quality to that of animal products. Whole‑soy based tofu earns a high digestibility rating and contains all nine essential amino acids, similar to eggs. Nutritionally, it outperforms eggs in fiber, calcium (638 milligrams compared to 50 milligrams per 100 grams), and several vitamins and minerals, while eggs edge out tofu in certain B‑vitamins and selenium.

Tofu scramble hacks

Making a standout tofu scramble is simpler with these little tricks:

Drain and press tofu well

Remove excess liquid by pressing with a towel or using a tofu press for at least twenty minutes. This ensures a firmer texture that absorbs flavor better. One way is to use a tofu press. But Parade says if you don’t want to shell out on a single-use cooking tool, another option is to place paper towels below and on top of the tofu block. “From there, put something heavy (like a pan or a bulky cutting board) on top of the tofu,” the publication advises. “Keep the object pressed on top of the tofu for at least 30 minutes. If all else fails, you can just use your hands!”

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Season generously

A pinch—or a teaspoon—of turmeric gives that classic egg‑yellow hue and delivers anti‑inflammatory benefits. Combine garlic powder, onion powder, cumin and nutritional yeast for depth.

Use black salt (kala namak)

This mineral salt adds a briny, eggy flavor that makes tofu scramble uncanny in its resemblance to fried eggs. “If you’ve ever missed the taste of egg, or just that savory depth eggs can add to a dish, kala namak is worth trying,” vegan cookbook author and chef Isa Chandra Moskowitz told Forks Over Knives. “It’s one of those ingredients that can really transform something simple, like a tofu scramble or creamy carbonara, into something familiar and satisfying. Just a pinch adds a little spark that might be exactly what you’ve been missing.”

Add vegetables

Toss in onions, bell peppers, mushrooms, zucchini, carrots or leafy greens for texture, color, and nutrients. Cooking these first draws out moisture and enhances flavor balance.

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Pick your tofu wisely

Firm or extra‑firm tofu works best; silken tofu is too soft and crumbly for scrambles.

Mix in finishing touches

A handful of nutritional yeast for cheesy notes, curry powder for a spicy twist, or a spoonful of harissa paste for heat makes each scramble unique.

Chef tips

Professional cooks and cookbook authors recommend pressing your tofu thoroughly before crumbling it into bite‑sized pieces, then cooking it over medium heat to let the edges crisp slightly. Season at several stages—when crumbling, while cooking, and before serving—to build layers of flavor. To avoid sogginess, sauté veggies first; they’ll release moisture that needs to evaporate before tofu is added.

“It can be very basic—just scrambled with a little tamari—or a bit more involved,” Australian restaurateur and food writer Bill Granger writes in his new book, Australian Food. “I spent so many years cooking scrambled eggs at 6am that I have a recurring nightmare: customers are waiting outside, I’ve overslept, and am now in the kitchen cooking eggs in the nude. I fear this has made me prefer tofu.”

Tofu scramble recipes

With vibrant flavors and easy prep, these tofu scramble recipes are perfect for breakfast, brunch, lunch, or even a low-key dinner.

Hannah Kaminsky

1Easy Two-Step Tofu Scramble With Mixed Veggies

Featuring a simple sauté of green onions, yellow onion, mushrooms, red pepper, zucchini and shredded carrot before tossing in tofu, turmeric, salt and pepper. Ready in just minutes.
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So Vegan

2Harissa-Spiced Tofu Scramble

This bold dish starts with harissa paste, turmeric, salt and pepper tossed with sautéed onion and tofu, then garnished with fresh arugula. A spicy brunch standout. 
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Hollan Hawaii

3Curry-Spiced Vegan Tofu Scramble

Onions, bell pepper and zucchini are sautéed, then tofu and kale are added, followed by curry powder, tamari, salt and pepper for an aromatic, colorful scramble. 
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Hannah Kaminsky

4Simple Vegan Breakfast Scramble Sandwiches

This dish turns golden turmeric‑seasoned tofu scramble into a breakfast sandwich with English muffins, tomatoes and optional aioli or vegan cheese.
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