I Save Money and Boost My Protein With This Tofu ‘Egg’ Scramble

Egg prices have gone up over the past few years and have hit record highs in recent weeks, with no signs of prices coming down anytime soon. I really enjoy eggs for breakfast, but I have found an egg-selecent, vegan substitute that is more affordable and equally nutritious. 

It’s not going to replace the other uses of eggs, like baking, but if you like scrambled eggs for breakfast, this is a great alternative. I eat it almost daily.

Here’s what you’ll need:

• One block of regular firm tofu
• 2 Tbsp nutritional yeast
• 1 Tbsp turmeric
• Garlic powder, salt and pepper
• Butter or olive oil
• Nonstick pan
• Spatula or wooden spoon

There are many varieties of tofu, like silken and super-firm. I have tried this recipe with silken tofu, and it worked OK, but regular firm works best. I always add nutritional yeast because it provides color, flavor and extra protein. It is sometimes called “nooch,” and it’s a staple of many vegan recipes. The turmeric provides the bulk of the yellow color and more flavor. It also has anti-inflammatory properties.

One ingredient I have seen in a lot of other online recipes is “kala namak” or “black salt.” This stuff really helps supercharge the eggy flavor of the tofu. You can find it at Asian food markets and other specialty grocery stores, as it is commonly used in Indian cuisine. I have found that regular salt works fine and provides a great taste. While the black salt isn’t necessary, some folks really like it.

Should I press the tofu?

For this recipe, no. Many dishes have you press the block of tofu between two plates to drain the liquid. This step is suitable for recipes where you are marinating tofu or you want your tofu to be crispy. For this recipe, though, I have found that the liquid helps the spices adhere to the tofu, and the liquid reduces while cooking.

Easy step-by-step tofu egg scramble recipe

1. Melt butter or warm olive oil in a nonstick pan on medium heat.
2. Place the tofu block into the pan and break it apart with a spatula or wooden spoon until it is spread out.
3. Add the nutritional yeast, turmeric and garlic powder to the tofu and gently fold in the spices until the tofu is all the same yellow color. Be sure to do this step gently to maintain a fluffy texture.
4. Let sit for 2 to 3 minutes, or enough time for the tofu to get some browning, then flip the tofu and repeat.
5. Once it is browned to your liking, turn off the heat and add salt and pepper to taste.

I have found that one block of tofu makes enough for several breakfasts, and it reheats well. If you don’t want to use an entire block at once, you can remove it from the packaging and cut it into pieces for the amount you want to cook. 

How does it taste?

It tastes great. Turmeric is a delicious, earthy spice, and nutritional yeast has a subtle, cheesy flavor. It won’t be an exact replacement for eggs in taste, but if you do it right, the taste and texture make for a great substitute.

If you want to replicate more of the egg flavor, try it with the black salt. Season to taste, as a little bit goes a long way. 

What should you eat this with?

This tofu scramble is good on its own and pairs really well with toast. I like to make avocado toast and put the tofu scramble on top or use it as an egg replacement for breakfast burritos filled with potatoes, seitan, veggie sausage or bacon. 

Anything you would eat with regular scrambled eggs works.

Nutrition comparison

An equal amount of tofu scramble has similar nutritional value depending on the size of the eggs you buy and how many you eat at a time.

Three ounces of firm tofu:

• 80 calories
• 8 grams of protein
• 5 grams of fat
• 1 gram of carbohydrates
• 0 milligrams of cholesterol 

A single egg:

• 70 calories
• 6 grams of protein
• 5 grams of fat
• 0 grams of carbohydrates
• 185 milligrams of cholesterol

A lot of nutritionists recommend starting your day with some solid protein to fuel your body and help you feel full, and tofu provides plenty of protein. Plus, you’re getting additional protein with nutritional yeast, so this recipe is even more protein-packed. 

Egg price comparison

Under most circumstances, eggs are pretty affordable and this tofu scramble is more for vegans who don’t eat eggs. Right now, the average price of a dozen eggs is $4.95 — the last dozen I bought was the organic, cage-free variety, and it cost me $9.99. 

Firm tofu can vary in price depending on brand for as low as $1.79 for a 14- or 16-ounce brick, or up to $5 for the same amount. At Costco, you can get a 4-pack of organic, firm tofu for about $8, which is roughly 21 servings. 

As of this writing, a package of 5-dozen organic eggs at my local Costco is $24.70, which is 60 servings. For $24, you get three additional servings if you buy three 4-packs of tofu. 

That’s not a massive price difference, but it also depends on where you live and you need a Costco membership. Costco has some of the cheapest eggs available right now and the price difference will be greater if you don’t buy in bulk. 

If you are a Trader Joe’s shopper, a 14-ounce package of organic firm tofu is $1.79 and a dozen organic eggs, which have a net weight of 24 ounces, is $6.99 as of this writing. So you could get four times the amount of tofu (56 ounces) for $7.16.

So, depending on what eggs you buy and where you buy them, the tofu scramble can be easier on your wallet right now.