Proteins: Tofu scramble

Scrambled eggs. A versatile, delicious protein filled breakfast staple... that also happens to be packed with artery clogging saturated fat and cholesterol (not to mention any weird hormone/chemical/antibiotic residue from the chicken). Who needs it when you can have a TOFU SCRAMBLE.

I know, I know. Tofu isn't exactly jammed with flavor so you think the tofu scramble will be a soggy blob of nothingness on your toast. Don't worry, I wouldn't do that to you. This tofu scramble is creamy, cheesy, packed with spices and even looks yellow like an egg. You can throw it on toast, on pancakes, on roast veggies, on rice, on greens... on whatever floats your boat, really. Limiting it to just a breakfast food would be a travesty.

Tofu is incredibly high in protein and will keep you satisfied for hours, while also being low in saturated fat. Sneaking in some spices and vegetables elevates this scramble to give you some real nutritional bang for your buck. See you later eggs. Tofu is the new scramble in town.


  • 1/2 cup wholemeal flour

  • 1/2 cup nutritional yeast

  • 1/2 tsp ground turmeric

  • 1/2 tsp sweet paprika

  • 1 tsp sea salt

  • 2 cups soy milk (creamy one like Bonsoy is best)

  • 2 tsp dijon mustard

  • 2 tbsp olive oil

  • 2 tbsp vegetable stock

  • 1 onion, diced

  • 4 garlic cloves, crushed

  • 1 jalapeno, finely chopped

  • 1 kg extra firm tofu, drained and crumbled into biggish chunks

  • 1 cup frozen green peas

  • 2 red capsicums, chopped finely

  • Box of sandwich bags

  • 1 large freezer bag

  1. Combine the flour, yeast, spices and salt in a saucepan over medium heat. Slowly add the soy milk, whisking to make sure you don't get any lumps.

  2. Once all of the soy milk is in and you are lump-free, add the mustard, 1 tbsp of the olive oil and 1 tbsp of the vegetable stock. Whisk to combine.

  3. Reduce heat low enough to be a light simmer, and whisk often, for 5 minutes. This will reduce it a little bit to make it thicker and creamier. Remove from the heat and set aside while you make the scramble

  4. Heat the remaining oil and stock in a large frying pan on high, adding the onion and stirring until it is golden. Add the garlic, jalapeno, peas and capsicum and cook for about 30 seconds.

  5. Add the tofu and gently stir it in the onion mix. Stop stirring and allow it to cook until it browns slightly on one side. If there is getting to be too watery in the pan, tilt it to remove the liquid with a spoon. We want dry frying, not stewing. Mix the tofu around occasionally to get as many sides browned as possible, without breaking it up too much. You don't want it to be small and pasty - you want some medium-sized chunks.

  6. Add the reserved sauce and gently fold through the tofu. Take the mixture off the heat and transfer to a heat-proof dish to cool in the fridge

  7. Once cool, spoon 1/2 cup of the scramble into each sandwich bag until the mix is all gone. Seal the sandwich bags with as little air inside as possible, and place inside the large freezer bag (label it with "tofu scramble" and the date). Store it in the freezer for up to 3 months and use as required.

Nutritional information

Per 1/2 cup serve: 100 calories, 3g fibre, 11g protein, 5g fat

PROTEINSCourtney Allely