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.

A fry pan of scramble with red pepper cubes topped with cilantro and green chilli and two slices of pumpernickel bread placed on top.
It’s an easy vegan tofu scramble that takes about 30 minutes to make.

As a registered dietitian and certified diabetes educator, the notion of creating meatless Monday recipes for meat lovers is one that intrigues me. This vegan curry tofu scramble recipe was created with just that in mind.

In an effort to develop more nutritious breakfast recipes, I vegan-ized a classic breakfast favourite, the humble scrambled egg, and put my own unique twist on it by adding south Asian spices. The result? A vegan dish that’s every bit as satisfying as the original.

If you’re more of a smoothie enthusiast in the mornings, no worries! You can easily whip up this protein shake without protein powder to hit your daily macros and get all the benefits of a Whole Foods Plant-Based (WFPB) diet.

Perspective image of a fry pan of scramble with red pepper cubes topped with cilantro and green chilli and two slices of pumpernickel bread placed on top. Pan is placed on a rope place mat.
This is a quick and easy recipe for an Indian-inspired tofu scramble that’s sure to satisfy your cravings.

What is tofu?

Tofu is a type of soybean curd that has been processed. It’s one of Asia’s most popular plant-based protein sources. You’ve undoubtedly eaten it in Asian dishes like stir-fries, curries, or vegetable rice bowls before.

Tofu is made by crushing soybeans and then heating them in water – finally finishing with salt. The curds are squeezed into blocks to make tofu.

Tofu comes in several forms; you may buy soft silken tofu, extra-soft silken tofu, firm tofu, or extra firm tofu. The type you choose is typically based on how you intend to use it. For example, silken tofu may be used to make desserts, vegan cheeses, or even vegan milks.

Perspective image of a fry pan of scramble with red pepper cubes topped with cilantro and green chilli and two slices of pumpernickel bread placed on top. There are flowers in the background.
It’s time for a healthy, vegan scramble that tastes delicious!

Tofu nutrition and health benefits

Tofu is a plant-based protein that can be used in many different dishes. Tofu is cholesterol free, low in saturated fats and sodium and high in calcium. As a result, it is often recommended as part of a heart healthy and diabetes friendly diet.

How much protein is in tofu?

Tofu is a complete plant-based protein, meaning it contains all 9 essential amino acids that your body can’t make naturally. Thus, it’s an excellent vegan meat substitute due to its high protein content. A 100 grams of tofu has about 10 grams of protein.

Below are some of the key health benefits of tofu.

Tofu health benefits

Although many advocates claim tofu has an array of benefits for your health– such as reducing heart disease risks, cancer rates, and lowering cholesterol and blood pressure– data from the Agency for Healthcare Research and Quality state these findings may be overstated.

What’s fascinating is that soy contains a greater amount of isoflavones than any other food source.

Isoflavones are a type of polyphenol known to have several health benefits as they attach to estrogen receptors in the body.

Soy isoflavones are thought to be one of the key reasons behind the numerous claimed health benefits of soy-based foods. Because of their structural similarity, soy isoflavones are often assumed to mimic the hormone estrogen. Nevertheless, research indicates that soy isoflavones contrast with estrogen in lots of ways, each having distinctive impacts on the body.

Perspective image of a fry pan of scramble with red pepper cubes topped with cilantro and green chilli and two slices of pumpernickel bread placed on top. The pan is placed on a rope place mat.
Start your weekend off right by making this vegan tofu scramble recipe today!

Soybeans not only contain isoflavones and soy protein, but are also an excellent source of unsaturated fatty acids, B vitamins, fibre, iron, calcium and zinc. These components make soy a functional food with many potential benefits.

Soy foods may help reduce bad cholesterol (low-density lipoprotein) and boost good cholesterol levels (high-density lipoprotein).

Other studies show that soy isoflavones may help lessen inflammation in blood vessels and improve their suppleness — two important factors that are believed to protect your heart.

A recent meta-analysis of epidemiological studies suggests that consuming soy foods may help to prevent type 2 diabetes. However, the evidence is not conclusive and more high-quality research is needed.

Reluctant to use tofu?

You don’t need to be. It’s often seen as bland, insipid, and mushy. I think of it as a blank canvas, hungry for creative expression. It’s all about taste in this dish; the squeeze of lemon is the high point, fusing the flavours splendidly.

Tofu is perfect for absorbing flavour because it soaks up seasonings, sauces, or marinades. I adore the fact that you can eat it raw, making it ideal for use in salads or smoothies. You can even buy it plain or flavoured – just check that you’re buying non-GMO tofu.

According to the Center for Food Safety, GMO foods pose six potential human health concerns, including cancer, immunosuppression, toxicity and loss of nutrition. 

Ingredients

Let’s take a closer look at all the ingredients you need for this curry tofu scramble recipe:

A selection of food ingredients (vegetables and spices) in ramekins on top of a wooden board.
It’s time to break out of your breakfast and dinner rut!
  • 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 tofu scramble

  1. Remove the excess water from the tofu. After that, dry it with a clean kitchen towel. In the meantime, prepare the other ingredients for the recipe (Step 1).
  2. Using a fork, break up the tofu and set it aside (Step 2).
  3. Heat a large skillet over medium heat and add olive oil. Follow with garlic and onion, and lightly brown them in the pan (Step 3).
  4. Stir in the red pepper and sauté for a few minutes. If you like them softer, cook for a further two minutes (Step 4).
  5. Sprinkle the spices and salt over the red pepper mixture along with the chillies and stir gently (Step 5).
  6. Now add the crumbled tofu to the pan and mix thoroughly (Steps 6). Cook for another about 5 minutes, allowing all the flavours to combine.
  7. Garnish with lemon juice and cilantro (Step 7). Best served whilst hot, with wholegrain toast, roti, quinoa, salad or potatoes.

Top tips for tofu

  • Tofu is packed in water, so make sure you drain the liquid before cooking.
  • The liquid can be used as vegan broth for vegan soups and sauces.
  • Extra firm tofu will hold its shape more than soft tofu, which breaks down easily when cooked, giving you a chunkier texture and crumblier vegan scrambled eggs.
  • If you’re strapped for time, press the tofu the night before so it’s drained and ready to use. You can also chop and prep the ingredients the night before, which makes meal prep super-fast and super-easy.
  • Tofu absorbs flavour very well – spices, sauce or marinades. I love the fact that you can eat it raw, making it a great addition to salads or smoothies.
  • The peppers have a little crunch, so if you want them softer, cook them for a few minutes longer.
  • You may adjust the heat by adding more or less green chilli.
  • Lemon juice adds a zest of freshness at the end, but you may also use lime juice.
  • You may also add other veggies to this, such as zucchini, corn, or eggplant.
  • This curry tofu scramble is best served hot.
  • Leftover scramble may be kept in the fridge for three days.

Frequently asked questions

How long should you press tofu?

If you have time, you should press tofu for at least 20-30 minutes. Pressing tofu prior to cooking will allow the water to be drawn out while maintaining its shape for later recipes. It also allows for better absorption of flavour, so your curry tofu scramble tastes even better!

Overhead shot of a pan of scramble with red pepper cubes topped with cilantro and green chilli and two slices of pumpernickel bread placed on top.
One of my favourite vegan recipes is a masala tofu scramble.

Is tofu scramble healthier than eggs?

Egg and tofu scramble are both nourishing options to include as part of a healthy diet. But they’re quite different from each other.

Tofu is 100% plant-based, it’s lower in fat and calories, and a staple protein option for vegans. Tofu has a mild flavour and a chewy consistency when it is fried or cooked, making it ideal for all sorts of recipes. It also has about 20% less saturated fat compared with animal-based foods.

Eggs, on the other hand, are high in protein with an abundance of important amino acids such as arginine, lysine, and cysteine sulphuric acid. Furthermore, eggs provide a variety of nutrients, including fatty acids and vitamins. Not to mention, they are a staple food in many cultural cuisines.

How long to cook tofu scramble?

When cooking tofu scramble, you’ll want to cook it until the tofu is browned. This should take about 5-7 minutes.

For this curry tofu scramble, all you have to do is cook the tofu for 5 minutes after making the basic masala.

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.

Nutritional highlights

For our family, this tofu scramble recipe makes three servings. It is:

  • An excellent source of vitamin C
  • An excellent source of vitamin A
  • A good source of calcium
  • An excellent source of iron
  • Low in carbohydrates
  • Vegan and gluten free

*Percent Daily Values are based on a 2000-calorie diet.

What are your favourite meatless meals?

If you try this curry tofu scramble recipe, I would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram, Facebook and Twitter! I can’t wait to see your photos. 

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A pan of scramble with red pepper cubes topped with cilantro and green chilli and two slices of pumpernickel bread placed on top. There is a brown scarf and flowers in the background.
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Get the Recipe:

30-Minute Curry Tofu Scramble

Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Yield: 3 people
Bursting with south asian spices, this healthy breakfast tofu scramble is madein just 30 minutes, and packed full of plant-based protein. For best results, usedry extra-firm tofu — the combination of curry powder, garam masala, and cuminseason thevegan tofu scramble wonderfully.

Video

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
  • tsp curry powder
  • 1 tsp salt, sea salt or adjust to taste
  • 1 tsp cumin powder
  • ½ tsp garam masala
  • 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 1 tablespoon of olive oil to the pan.
  • Add the garlic, and onion, and let them brown.
  • Add and sauté the red pepper 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

  • Tofu is packed in water, so make sure you drain the liquid before cooking.
  • The liquid can be used as vegan broth for vegan soups and sauces.
  • Extra firm tofu will hold its shape more than soft tofu, which breaks down easily when cooked, giving you a chunkier texture and crumblier vegan scrambled eggs.
  • If you’re strapped for time, press the tofu the night before so it’s drained and ready to use. You can also chop and prep the ingredients the night before, which makes meal prep super-fast and super-easy.
  • Tofu absorbs flavour very well – spices, sauce or marinades. I love the fact that you can eat it raw, making it a great addition to salads or smoothies.
  • The peppers have a little crunch, so if you want them softer, cook them for a few minutes longer.
  • You may adjust the heat by adding more or less green chilli.
  • Lemon juice adds a zest of freshness at the end, but you may also use lime juice.
  • You may also add other veggies to this, such as zucchini, corn, or eggplant.
  • This vegan tofu scramble is best served hot.
  • Leftover scramble may be kept in the fridge for three days.

Nutrition Information:

Calories: 188kcal (9%)Carbohydrates: 11g (4%)Protein: 10g (20%)Fat: 12g (18%)Saturated Fat: 2g (10%)Polyunsaturated Fat: 2gMonounsaturated Fat: 7gSodium: 954mg (40%)Potassium: 346mg (10%)Fiber: 3g (12%)Sugar: 5g (6%)Vitamin A: 1382IU (28%)Vitamin C: 60mg (73%)Calcium: 63mg (6%)Iron: 3mg (17%)

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.

Cuisine: Indian, pakistani
Course: Main
Did you make this recipe?Mention @desiliciousrd on Instagram or tag #desiliciousrd.