posted by 
Bursting with South Asian spices, this healthy breakfast tofu scramble is made in just 30 minutes, and packed full of plant-based protein. For best results, use dry extra-firm tofu — the combination of curry powder, garam masala, and cumin season the vegan tofu scramble wonderfully.
As a registered dietitian, I’m all about turning meatless Mondays into something exciting for meat lovers. That’s why I craft nutritious breakfast recipes, just like this vegan curry tofu scramble—with those skeptical palates in mind!
I took the classic scrambled egg and gave it a plant-based makeover, adding some South Asian spice magic. The result? A hearty vegan dish that’s just as satisfying as the original.
Not a fan of savoury breakfasts? No problem! If smoothies are more your style, you can whip up this protein shake without protein powder to get your daily nutrients and enjoy the perks of a Whole Foods Plant-Based (WFPB) diet.
Nutrition highlights
This curried tofu scramble is loaded with goodness, including:
- Protein from the tofu, supporting muscle health and repair.
- Fibre from the veggies, aiding digestion and keeping you full.
- Iron from the tofu, helping maintain healthy blood and energy levels.
What is tofu?
Tofu is essentially soybean curd, and it’s a superstar in the plant-based protein world, especially in Asian cuisine. You’ve probably enjoyed it in stir-fries, curries, or veggie bowls without even thinking about it!
Tofu is made by crushing soybeans, heating them in water, and adding a bit of salt. The mixture is then pressed into blocks.
You’ll find tofu in different forms, like soft silken, extra-soft silken, firm, or extra-firm. The type you pick depends on what you’re making—silken tofu is perfect for desserts and vegan cheeses, while firmer varieties are great for grilling or stir-frying.
Ingredients
Let’s take a closer look at all the ingredients you need:
- Extra firm tofu
- Extra virgin olive oil
- Crushed garlic
- Red onion
- Bell pepper
- Green chilli
- Curry powder
- Cumin powder
- Garam masala
- Salt
- Cilantro
- Juice of fresh lemon
How to make it
For a complete list of ingredient measurements and detailed step-by-step instructions, you can find everything you need in the printable recipe card located at the bottom of this post.
Tip for the Newbie Cook
For a tofu scramble with a great texture, use extra-firm tofu—it holds its shape better than soft tofu, which can break down easily. And don’t be shy about adding extra veggies like zucchini, corn, or eggplant to boost flavour and nutrition!
Can you freeze tofu scramble?
Tofu scramble can be frozen and reheated. Just make sure to let it cool completely before freezing it in an airtight container. When you’re ready to eat, simply reheat in the microwave or on the stovetop until warm throughout.
When freezing tofu scramble, it’s best to use it within one month for optimal quality.
If you try this tofu recipe, I’d love to hear your feedback! Drop your rating, leave a comment, and be sure to tag me on Instagram @DesiliciousRD! Seeing your creations truly makes me smile!
[desilicious_signature]
Hitting the reset button with three weeks of wholesome food.
- Delicious dietitian-approved plant-forward recipes bursting with healthy ingredients
- Everything you need to enjoy nourishing meals and snacks
- Done-for-you meal plan complete with grocery list
- Meal prep guide to make the most of your time in the kitchen & save money!
Get the Recipe:
30-Minute Curry Tofu Scramble
Ingredients
- 350 g tofu, extra firm, Are fermented foods good for gut health?
- 2 tbsp olive oil, extra virgin
- 3 cloves garlic, large, finely chopped
- 1/2 red onion, large, finely chopped
- 1 red bell pepper, washed, deseeded, cut in small cubes
- 2 green chili, washed, finely chopped
- 1½ tsp curry powder
- 1 tsp salt, sea salt or adjust to taste
- 1 tsp cumin powder
- ½ tsp garam masala
- ⅓ cup cilantro, fresh, washed, finely chopped
- 1 tbsp lemon, fresh, juice
Instructions
- Remove the excess water from the tofu. If you have 15 minutes, press the tofu using a heavy pot. This will dry it out and get rid of any remaining moisture. Make sure your pot is clean before you start, as the bottom will come in direct contact with the block of tofu. Use a fork to break the tofu into small pieces, then set it aside.
- Start by heating a large skillet over medium heat. Then, add olive oil to the pan.
- Add the garlic, and onion, and saute until golden.
- Add the red pepper and fry for a few minutes, or longer if you prefer them softer.
- Sprinkle the spices and salt over the red pepper mixture along with the chillies and stir gently.
- Add the crumbled tofu to the pan and stir until it is fully mixed in.
- Cook for a further 5 minutes, allowing all the flavours to come together.
- Add lemon juice and cilantro for garnish. Enjoy while hot with wholegrain toast, roti, quinoa, salad or potatoes.
Notes
Tips for success
- Tofu comes packed in water, so be sure to drain it well before cooking. That extra liquid can be saved for vegan broth or sauces.
- Extra-firm tofu is your go-to for a chunkier texture in scrambles—it holds its shape better than soft tofu, which tends to break down easily.
- Pressing tofu the night before saves time and makes it ready to use. You can also chop and prep your veggies ahead of time for a super-speedy meal.
- Tofu is like a flavor sponge—it’s great for soaking up spices, sauces, and marinades. Plus, it can be eaten raw, so it’s a fantastic addition to salads or smoothies.
- If you prefer softer peppers in your scramble, just cook them a bit longer. And don’t forget, you can adjust the heat by adding more or less green chili to suit your taste.
- For a fresh kick, finish with a splash of lemon juice. Lime juice works well too if you prefer a different twist.
- Feel free to mix in extra veggies like zucchini, corn, or eggplant for added flavor and nutrition.
- Serve your vegan tofu scramble hot for the best experience. Leftovers can be stored in the fridge for up to three days.
Nutrition Information:
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
This recipe was so delicious and nutritious! Great job 🙂
Thanks so much, Ali! It’s one of my favourite tofu recipes! Enjoy:)
Incredibly delicious, packed with lots of flavor and protein AND super simple to make! This tofu scramble is definitely something I’ll be making often! Highly recommend trying it 🙂
This is so lovely to hear Kushmita! Thanks for taking the time to leave such a kind note. Am so glad you enjoyed this recipe. 🙂 Warmly, Shahzadi