This vegan tofu and spinach scramble is a simple and healthy alternative to scrambled eggs, without all the cholesterol. It is very quick and easy to make, ready in about 10 mins. Perfect for a healthy breakfast or brunch.
This is an easy plant-based tofu scramble recipe that both vegans and non vegans will love. It is a delicious and healthy way to start your day! It’s oil-free, made with simple whole food ingredients, and ready in a few minutes.
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Recipe Highlights
- Dietary – vegan, whole food, oil-free, gluten-free, nut-free, grain-free
- Nutritional features – low in fat, high in protein
- Quick and easy to make
- Ready in 10 mins
- Kids-friendly
- Completely customizable
- Versatile – enjoy as it is, make a sandwich, burrito, tacos
- Rich and creamy texture and eggy flavor
- Makes a healthy breakfast or brunch
Simple Whole Food Ingredients
In this recipe, tofu is crumbled and combined with spinach, mushrooms, and spices to create delicious vegan scrambled eggs.
Here is everything you’ll need:
- tofu – regular firm tofu works for this recipe
- mushrooms – I used white mushrooms, cremini or portobello will also work
- spinach – fresh spinach works best, chop it if it has large leaves
- green onions – add flavor and freshness
- nutritional yeast – adds a savory, cheesy flavor
- spices – you’ll need turmeric, paprika, and salt (you can also use Kala Namak – black Himalayan salt, it gives the tofu scramble the sulfur smell eggs have.)
- pumpkin seeds – blended with some water they improve the texture of the vegan eggs, making them more creamy and similar to real scrambled eggs.
For the full ingredients list, measurements, and instructions, please find the recipe card below.
Why you’ll love this vegan Tofu & Egg Scramble
This vegan tofu and spinach scramble recipe is a simple and healthy alternative to traditional scrambled eggs, and it’s loaded with flavor and nutrients.
This scramble is soft, fluffy, and lightly seasoned, making it a perfect breakfast or brunch option. With just a few whole food ingredients you create a delicious and quick meal in about 10 minutes.
Tofu is a great source of plant-based protein that contains all nine essential amino acids. It’s also low in calories, fat, and cholesterol-free. Spinach, on the other hand, is a nutrient-dense leafy green that’s loaded with vitamins and minerals such as iron, magnesium, and calcium. When combined, tofu and spinach make a powerful and nutritious meal that will keep you energized and satisfied throughout the day.
This vegan tofu and spinach scramble recipe is also oil-free, which means that it’s a healthier option for those who want to reduce their intake of added fats.
Whether you’re just looking for a healthier breakfast or brunch option, this tofu and spinach scramble recipe is a must-try. It’s a delicious and satisfying meal and it’s sure to become a staple in your recipe collection.
This Tofu & Spinach Scramble is
- vegan (plant-based)
- whole food
- gluten-free
- oil-free
- nut-free
- has no cholesterol
- loaded with protein
- quick and easy to make
- ready in 10 mins
- great for a healthy breakfast
How to Serve
There are plenty of options here. I have listed our favorite ones down below:
- Wrap it in a vegan breakfast burrito with some fresh veggies and avocado
- Serve with bread or toast and make a delicious sandwich with it. Try it on this easy gluten-free lentil bread.
- Enjoy it with roasted herb potatoes
- Load it on a baked sweet potato
- Garnish it with chopped fresh veggies like tomatoes, cucumber or avocado
- Make tofu scramble egg tacos with corn or whole wheat tortillas
- Serve with vegan pancakes
- Enjoy these vegan scrambled eggs with cooked beans
- Pair it with a large bowl of nutritious salad, like this Chickpea Mediterranean Salad
How to Store
Fridge: Store in an air-tight container in the fridge for up to 4-5 days.
Reheat: Simply re-warm on the stovetop over low heat until warmed through, add a splash of water if needed. Or put it in the microwave for a few seconds.
More Easy Breakfast Recipes
- Healthy Chocolate Overnight Oats
- Easy Bean Tofu Scramble
- Quinoa Breakfast Bowl
- Quick Energy Breakfast
- Healthy Oatmeal with Berries
- Banana Breakfast Oatmeal Cookies
- Whole Wheat Vegan Crepes
If you try this Tofu & Spinach Egg Scramble, please let me know! Leave a comment and ★★★★★ recipe rating below. I would love to see your remakes and hear what you think.
Vegan Tofu & Spinach Egg Scramble
Ingredients
- 10.5 oz (300 g) firm tofu
- 4 medium (75 g) mushrooms, chopped
- 1 cup (30 g) spinach, or 1 handful
- ¼ cup (10 g) green onions, chopped
- 2 tbsp nutritional yeast
- 1 tsp paprika
- ½ tsp turmeric
- ¼ tsp Kala Namak , or Himalayan salt / heaping tsp or adjust to taste
- 3 tbsp (30 g) pumpkin seeds
- ¼ cup (60 ml) water
Instructions
- Use your hands or a fork to crumble the tofu into small chunks.
- Put the pumpkin seeds and a quarter cup of water in a blender. Blend for several minutes, scraping the sides from time to time.
- Place the chopped mushrooms in a non-stick pan with two tablespoons of water. Heat it up and stir constantly for about a minute and a half.
- Then, add the crumbled tofu, spinach, green onions, and spices (nutritional yeast, paprika, turmeric, and salt). Stir everything to combine and cook for another two minutes.
- After that, stir in the blended pumpkin seeds and cook for about two minutes over low heat. Enjoy!
Have you come up with a healthy tortilla or wrap? So many people use whole wheat tortillas but I’m not sure they are healthy.
Indeed, there’s a lot of interest in finding healthy tortilla and wrap options. Whole wheat tortillas are often considered a healthier choice because they contain more fiber and nutrients compared to those made from refined white flour. This fiber is beneficial for digestion and can help with feeling fuller for longer, which is great for weight management.
However, not all whole wheat tortillas are created equal. It’s important to look for options that are made with 100% whole grains and without added sugars or unnecessary preservatives. Some whole wheat tortillas might still contain refined flours or unhealthy additives, so it’s always a good idea to check the ingredient list.
Additionally, there are other healthy alternatives available, such as tortillas made from sprouted grains, which can be even more nutritious. These options are often organic, non-GMO, and cater to various dietary needs like vegan or gluten-free.
So far the best tortillas I’ve come across are from Whole Foods Market:
https://www.wholefoodsmarket.com/product/angelic-bakehouse-sprouted-7grain-premium-wraps-9-oz-b07pw8pzmm
I took a look. I like the sprouted part. The only thing is they put agave in their tortillas.
Yes, unfortunately.
I am using Lavash bread which is only flour, water, and a bit of salt. It’s not entirely whole wheat but it has no additives. I am not in the US so don’t know where you can find Lavash, unfortunately.
For me, tortillas are a contingency food when I don’t have anything else to eat or when I have to make a meal for people who aren’t plant based – a good burrito never fails to impress.
That said, we shouldn’t get too bogged down in the small things like a bit of agave in the tortillas. As dr Klapper and dr McDoughall have said (I think both of them), salt and sugar should be considered flavorings and we shouldn’t eat sugar as a food. So that bit of agave – for me it’s OK if the rest of the meal is wholesome.
I’m new, and just hooked to this way of eating! Love this recipe! I added extra amounts of the suggested spices but I’ve always been that type of person.
This will definitely be one of my repeat dishes
Great Recipe! I substituted sunflower seeds for pumpkin (was out of the pumpkin) added some smoked paprika!