Try This High Protein Vegan Tofu Scramble Recipe

This tofu scramble is a quick, hearty breakfast that tastes like a cozy weekend morning, even on a busy weekday.

It’s packed with protein, loaded with veggies, and seasoned to be genuinely satisfying. If you’re craving something savory that keeps you full for hours, this checks every box.

You’ll get an eggy vibe without any eggs, and it comes together in one pan with simple ingredients.

It’s easy to customize, meal prep–friendly, and perfect for anyone wanting a nourishing, plant-based start to the day.

What Makes This High Protein Vegan Tofu Scramble Recipe So Good

• High protein, 100% vegan: Firm or extra-firm tofu delivers a solid protein boost without the heaviness.
• Eggy flavor without eggs: Black salt (kala namak) adds that classic savory, slightly sulfuric note.
• Deep color and taste: Turmeric and nutritional yeast bring golden color and a savory, cheesy finish.
• Vegetable-forward: Bell peppers, mushrooms, and spinach add texture, fiber, and micronutrients.
• One-pan simplicity: Minimal cleanup and reliable results in under 25 minutes.
• Great for meal prep: Keeps well, reheats beautifully, and is easy to portion for the week.

What You’ll Need

• 14–16 oz (400–450 g) firm or extra-firm tofu, drained and pressed
• 1 tablespoon olive oil (or avocado oil)
• 1 small yellow onion, diced
• 1 red bell pepper, diced
• 1 cup mushrooms, sliced (cremini or button)
• 2 cups fresh spinach, loosely packed
• 2–3 tablespoons nutritional yeast
• 1/2 teaspoon ground turmeric
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2–3/4 teaspoon black salt (kala namak) for eggy flavor, plus regular salt to taste
• 1/2 teaspoon freshly ground black pepper
• 1–2 tablespoons unsweetened plant milk (optional, for creaminess)
• 1 tablespoon soy sauce or tamari (use tamari for gluten-free)
• Optional add-ins: cherry tomatoes, zucchini, green onions, vegan sausage, smoked paprika, chili flakes, fresh herbs
• Optional toppings/serving: avocado, salsa, hot sauce, fresh cilantro, toast, tortillas, roasted potatoes

Step-by-Step Instructions

1. Press the tofu. Wrap the tofu block in a clean kitchen towel and place something heavy on top for 10–15 minutes. This removes excess moisture and helps it brown and crisp slightly in the pan.
2. Prep your vegetables. Dice the onion and bell pepper, slice the mushrooms, and rinse the spinach.Keep everything within reach to speed up cooking.
3. Make the seasoning mix. In a small bowl, combine turmeric, garlic powder, onion powder, black pepper, and nutritional yeast. This makes it easy to season evenly.
4. Heat the pan. Add olive oil to a large nonstick or well-seasoned skillet over medium heat. When it shimmers, add the onion and bell pepper.Cook 3–4 minutes until softened.
5. Sauté mushrooms. Add mushrooms and cook another 3–4 minutes until they release moisture and start to brown. Sprinkle with a pinch of salt to help them soften.
6. Crumble the tofu. With clean hands, crumble the pressed tofu directly into the pan, aiming for bite-sized pieces. Stir to combine with the veggies.
7. Season generously. Sprinkle the seasoning mix over the tofu.Add soy sauce or tamari. Stir so every piece gets coated. If the pan looks dry, add 1–2 tablespoons of water or plant milk.
8. Cook to develop flavor. Let the scramble cook for 5–7 minutes, stirring occasionally.Allow some pieces to sit undisturbed for 1–2 minutes at a time to get a bit of color.
9. Add spinach and black salt. Stir in the spinach until wilted, 1–2 minutes. Add black salt to taste, starting with 1/2 teaspoon. Adjust with regular salt if needed.
10. Finish and serve. Taste and tweak seasoning.For extra richness, splash in a tablespoon of plant milk and stir. Serve hot with toast, tortillas, or potatoes, and top with avocado or hot sauce.

Storage Instructions

• Refrigerator: Store in an airtight container for 3–4 days. Let it cool slightly before sealing to avoid condensation.
• Freezer: You can freeze it for up to 2 months, though the texture softens.Cool completely, portion, and freeze in airtight containers.
• Reheating: Warm in a skillet over medium heat with a splash of water or plant milk, 3–5 minutes. Microwave in 30-second bursts, stirring in between.
• Meal prep tip: Pack with roasted sweet potatoes and a small container of salsa for an easy grab-and-go breakfast.

Benefits of This Recipe

• Protein-packed: Tofu plus nutritional yeast delivers a satisfying protein hit that supports energy and satiety.
• Nutrient-dense: A rainbow of vegetables adds fiber, iron, potassium, and antioxidants.
• Budget-friendly:</-strong> Pantry spices and affordable tofu keep costs down compared to many vegan breakfast options.
• Customizable: Easy to tailor spice, heat, and veggies to your preferences or what’s in the fridge.
• Egg-free, dairy-free, gluten-free option: Naturally vegan; use tamari for a fully gluten-free version.

Pitfalls to Watch Out For

• Skipping the pressing step: Excess water can make the scramble soggy and bland. Pressing helps texture and flavor.
• Under-seasoning: Tofu is a blank canvas.Use enough spices, nutritional yeast, and salt (including black salt) to bring it to life.
• Overcrowding the pan: Too many veggies in a small skillet steam instead of sauté. Use a large pan or cook in batches.
• High heat the whole time: Medium heat builds flavor without burning spices. Let it brown gently.
• Adding black salt too early: Its aroma fades with long cooking.Add near the end for best flavor.

Alternatives

• Tofu types: Use extra-firm for chunkier texture or firm for softer curds. Silken tofu doesn’t work well here.
• Soy-free option: Try crumbled chickpea tofu (burmese tofu) or a chickpea scramble made with chickpea flour and water cooked like a soft scramble.
• Spice variations: Add smoked paprika for a smoky note, cumin for warmth, or curry powder for a bolder twist.
• Veggie swaps: Kale instead of spinach, zucchini instead of mushrooms, or add corn and black beans for a Southwest vibe.
• Protein boost: Stir in cooked lentils or vegan sausage crumbles in the last few minutes.
• Saucy finish: A spoon of vegan pesto, harissa, or chili crisp at the end adds big flavor with little effort.

FAQ

Can I make this High Protein Vegan Tofu Scramble without black salt?

Yes. Use regular salt and add a little extra nutritional yeast and a pinch of smoked paprika for depth.

You won’t get the exact eggy note, but it will still taste great.

How do I keep the scramble from being watery?

Press the tofu, sauté vegetables until their moisture cooks off, and avoid overcrowding. If needed, cook an extra minute or two to let excess liquid evaporate.

Is nutritional yeast necessary?

It’s optional but recommended. Nutritional yeast adds umami and a subtle cheesy flavor.

If you skip it, add a splash of soy sauce or a touch of miso for richness.

What’s the best pan to use?

A large nonstick or well-seasoned cast-iron skillet works best. You want space to move ingredients around and achieve a little browning.

Can I prep the seasoning ahead of time?

Absolutely. Mix a larger batch of the dry spices and store in a small jar.

Use 1–2 teaspoons per scramble, then add nutritional yeast and salt to taste.

How much protein is in a serving?

It varies by brand and portion size, but a typical serving made with firm tofu provides roughly 18–24 grams of protein, not including any extras like vegan sausage or beans.

Can I serve this in a breakfast burrito?

Yes. It’s excellent in tortillas with avocado, salsa, and roasted potatoes. Wrap tightly and pan-sear the outside for a crisp finish.

What if I don’t like mushrooms?

Skip them and add another hearty veggie like zucchini or diced potatoes.

Keep the total volume similar so seasoning stays balanced.

Wrapping Up

This high protein vegan tofu scramble is reliable, flavorful, and easy to adapt to your morning mood.

With the right seasoning and a quick press of the tofu, you’ll get a savory, satisfying breakfast that feels special without taking much time.

Keep black salt and nutritional yeast on hand, and you can whip this up any day of the week.

Serve it your way and enjoy a warm, nourishing start that actually keeps you full.