The Best Keto Tofu Scramble loaded with veggies is the best alternative to scrambled eggs even if you’re on a low carb diet. It’s incredibly easy to make, full of flavor, and high in protein. In just 15 minutes, make a perfect vegan breakfast that tastes like scrambled eggs.
To those unfamiliar with tofu, it is a sort of bean curd made chiefly from soybeans. It is then thickened and transformed into soy milk. The curds that are left are then processed into the white tofu you find in the store.
When it comes to going vegan, eggs are one of the most challenging foods to give up, but this tofu scramble is a game changer! It has a very similar flavor to real eggs, and its wonderful texture will fool even the most adamant non-vegans.
Why is this the Best Tofu Scramble?
The Keto Tofu Scramble is:
- Ready in under 30 minutes
- a vegan recipe packed with protein that can be enjoyed on a keto diet.
- One-pan meal, which means fewer dishes to clean.
- Needs only 9 ingredients that are mostly veggies and seasonings.
- Super versatile as you can use any of your favorite spices and veggies, such as kale or spinach.
Is Tofu Keto Friendly?
Yes, you can include a typical serving of tofu (124g) into your ketogenic diet as it has only 2.32 grams of carbs, according to USDA.
Tofu is a plant-based protein made from soaked and cooked soybeans that are processed to become a block of tofu. To those unfamiliar with tofu, it is also called bean curd made from soybeans. It can be found under various textures at the store, such as extra soft, silk, firm, or extra firm, depending on the water content.
Tofu is a low carb meat substitute that’s high in protein, low in carbs, fat, and sodium. It has a neutral taste making it extremely versatile as it absorbs any flavor. With 14 grams of protein per serving, it contains 9 of the most essential amino acids, and it can be successfully used as a meat substitute in the ketogenic diet.
Ingredients for The Best Vegan Tofu Scramble
For this delicious tofu scramble with nutritional yeast and vegetables, you need just a few simple ingredients that are cheap and very accessible:
- Tofu – Make sure that you use firm tofu. If the tofu is too smooth, it will crumble when cooking. You’ll end up with a yellow tofu soft mush instead of a robust scramble.
- Avocado oil – you can choose to use any oil, but avocado oil is my favorite as it has a high smoking point.
- Yellow onion – it adds crisp, fragrant flavor to this vegan keto meal.
- Nutritional yeast – it gives the dish a cheese-like flavor, a tasty color, and it’s loaded with protein (3 grams of protein per serving).
- Garlic Powder – this is one of my favorite seasonings, and it’s the perfect seasoning for this veggie tofu scramble.
- Turmeric – it’s what gives this tofu scramble its bright yellow color plus adds some extra benefits.
What Tofu to Use for Tofu Scramble?
I recommend using firm tofu or extra-firm tofu. Silken tofu is also a great option and makes the scramble super creamy and light in texture that resembles real scrambled eggs.
How to Make Vegan Tofu Scramble
It’s so easy to make this Vegan Tofu Scramble by following just a few simple steps. It’s so quick that I make it on a weekday morning!
- Add a tablespoon of avocado oil to a pan over medium heat and cook the vegetables for 5 minutes until slightly softened but still crispy.
- Then add the tofu to the pan and mash it with a potato masher. You may also mash it with a fork or crumble it into the pan with your hands.
- Continue by adding the seasonings and cook for another couple of minutes.
- When the liquid has evaporated, you can remove it from heat and serve with freshly chopped parsley and hot sauce, if desired.
Tips for Making The Best Vegan Tofu Scramble
- Feel free to use your favorite seasonings or vegetables.
- If you don’t want to use oil, use water or vegetable stock instead.
- Customized it with vegan cheese, and top with avocado or salsa.
How Long Will This Tofu Scramble Last?
The last time when I made this Vegan Tofu Scramble, I was starving, and I exaggerated the amounts, so I ended up with a whole plate, and I decided to refrigerate it. So this is what I find out:
- It’s essential to store the leftovers in an airtight container in the fridge, so your tofu scramble keeps all its qualities.
- It will last for about 2-3 days, and the taste will be the same.
Can I Freeze This Tofu Scramble?
Yes, you definitely can. It’s an excellent way to save time. You may chop the tofu into bite-sized pieces, freeze it, and then defrost it immediately before preparing your scramble. You’ll need to store the tofu in a sealed container or a freezer bag to do this, and it can stay in the freezer for about four months.
How to Serve Tofu Scramble?
Serve this tofu scramble with keto tortillas and a mix of vegetables. There are so many fresh toppings and sides that would be delicious here, so play with what sounds appetizing to you.
- Salsa – Add some homemade salsa or a bit of Pico de Gallo to your tofu scramble.
- Roasted veggies – I prefer to toss some baked zucchini with my tofu scramble for a veggie-packed breakfast!
- Tortilla – this vegan tofu scramble pairs perfectly with some delicious vegan and paleo-friendly tortillas.
Looking for More Vegan Keto Recipes? Try these:
Best Vegan Tofu Scramble
Description
Ingredients
- 8- oz package firm tofu 226g
- 2 tbsp avocado oil or coconut oil
- 1 small yellow onion diced
- ½ cup red bell pepper chopped
- ½ medium zucchini chopped
- 1 ½ tbsp nutritional yeast
- 1/2 tsp garlic powder
- 1/2 tsp turmeric
- 1/2 tsp salt
Instructions
- Use a clean kitchen towel to gently squeeze some moisture out of the tofu. Set aside.
- Place a frying pan over medium heat and pour a tablespoon of avocado oil. Sauté the chopped onion, red bell pepper, and zucchini for 4-5 minutes or until slightly softened.
- Crumble the tofu into bite-sized pieces using a potato masher or a fork and add it to the veggies.
- Incorporate the tofu, and cook over medium heat, constantly stirring for 2-3 minutes.
- Season with salt, garlic powder, turmeric, and nutritional yeast.
- Serve hot topped with freshly chopped parsley and hot sauce.
How do we calculate the nutrition info?
These nutrition facts listed are determined using nutrition information from the USDA Food Database. Our nutrition facts are accurate, but if you are using different products, please make your calculations. Net carb count is calculated by subtracting both fiber and sugar alcohols because they don’t raise blood sugar.
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