Vegan Egg Scramble Recipe (With Tofu and Without) (2024)

FAQs

Is tofu scramble healthier than scrambled eggs? ›

Compared to scrambled eggs, scrambled tofu is lower in calories, saturated fat, and cholesterol, and higher in fiber. While eggs are a respectable source of protein, scrambled tofu is a better option for those looking to reduce their cholesterol intake or follow a vegan or vegetarian diet.

To make an egg replacement out of silken tofu, just take 1/4 cup of tofu per 1 whole egg and pulse it in a blender or food processor until it's broken up. Then, substitute as you please! Just make sure you use *silken* tofu, not firm tofu, as it won't yield the same result.

Pumpkin seeds (also called pepitas) are boiled and then blended with seasoning into a batter. Then just pour it into a hot pan and cook it up! This makes a vegan scramble that is fluffy, creamy, and super delicious. It's also low in calories and high in protein.

Quick, easy, and healthy, Tofu and Eggs is the perfect meal for any weeknight dinner! I like to use silken tofu or soft tofu, as it pairs perfectly with eggs and is able to soak up all the flavor from the sauce.

Eating tofu and other soy foods every day is generally considered safe. That said, you may want to moderate your intake if you have: Breast tumors: Because of tofu's weak hormonal effects, some doctors suggest that people with estrogen-sensitive breast tumors limit their soy intake.

If you add a tablespoon of olive oil or avocado oil to the pan, you may also be adding some extra health benefits to your eggs. Both of these oils are considered “healthy fats” which may reduce the risk of cardiovascular disease. Olive oil is also considered an antioxidant that may help fight inflammation.

Tofu is great for egg substitutions in recipes that call for a lot of eggs, such as quiches or custards. To replace one egg in a recipe, purée 1/4 cup of soft tofu. It's important to keep in mind that although tofu doesn't fluff up like eggs, it does create a texture that's perfect for “eggy” dishes.

Ground flax seeds

One of the most popular egg substitutes in vegan baking is a flax egg. This is made by combining ground (not whole) flax seeds with water and leaving to sit for 15 minutes until the mixture becomes thick, almost the same consistency as a regular egg.

Flaxseed (aka linseed)

Combine a tablespoon of ground flaxseed with 3 tablespoons of water, stir to combine, and let stand for 5 minutes to thicken. Ground flaxseed emulates eggs' binding qualities in breads, cakes, muffins, cookies, burgers, and vegan meatballs.

What do vegans use instead of butter? ›

What are good vegan butter substitutes? In baking, you can use vegan butter, applesauce, dairy-free yogurt, coconut oil, coconut butter, olive oil, nut butter, mashed banana and mashed avocado. In cooking, you can use olive oil, coconut oil, vegetable stock, or avocado oil to replace butter.

Contrary to belief, a trend among some vegans involves the inclusion of certain types of eggs into their diet. This 'veggan' diet, as it is known, is not truly vegan – instead, it is called ovo-vegetarian.

What to not serve with tofu? According to studies, a high volume consumption of tofu and spinach together can increase your risk of kidney stones. Tofu and spinach contain calcium and oxalic acid respectively and the combined can form kidney stones.

If you like (or liked) scrambled eggs, firm tofu is a great alternative to use! Not only does it pack a protein punch, but it has no cholesterol or added fat, making it a way healthier choice than eggs.

In Place of Eggs

To replicate the firm texture of a hard-boiled egg, use firm to extra-firm tofu. Popular dishes include tofu egg salad with soy mayo or tahini in place of traditional egg-based mayo or curried tofu egg salad for more spice.

In case you're wondering which is healthier, eggs or tofu, the match-up is surprisingly close. If you compare them per serving (1 egg to a 3.5-ounce serving of tofu), the tofu has a similar amount of calories and slightly more protein. Here's how they stack up: Calories: egg = 78 | tofu = 70.

To replace 1 egg, substitute 1/4 cup (about 60 g) of puréed, silken tofu. Silken tofu is relatively flavorless, but it can make baked goods dense and heavy, so it's best used in brownies, cookies, quick breads, and cakes.

Scrambled tofu is an excellent source of plant-based protein and is a complete protein, meaning it has all of the essential amino acids. Tofu also contains phytoestrogens that are protective against certain cancers like prostate cancer and breast cancer, and against heart disease.