Tofu Scramble Recipe (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.

Tofu scramble is a replacement for scrambled eggs, thanks to tofu's similar consistency and ability to take on different flavors.

The ability of silken tofu to quickly liquify makes it an ideal substitute for eggs and cream when baking cakes, cookies, brownies and muffins. Tofu is simply curdled soy milk, so heating and adding liquid result in a similar consistency that's also creamy, moist and rich.

The more water, the softer or 'silkier' the tofu; with less water, the tofu is firmer. Tofu is categorized as silken, regular, firm, extra-firm and super-firm. Silken, the softest type of tofu, can be compared to a young white cheese.

It's a great source of plant-based protein, and will keep you feeling full for hours. Does tofu taste like eggs? If you were to sauté plain tofu, it won't taste like eggs, but when you scramble it with aromatic veggies and a little seasoning, it really will remind you of an egg scramble!

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.

You're not pressing out excess moisture.

Before frying, tofu should be pressed to eliminate any excess water. Sometimes, in a hurry to get dinner done, I skip this step. But I always regret it. The still-sort-of-wet tofu never gets as golden brown or as crisp.

If it darkens in color, begins to smell, or feels slimy, it should be thrown away. Bottom line: Open packages of tofu are good in the fridge for up to five days, provided you change the water daily.

Marinate it: Tofu can be marinated in a variety of flavorful sauces or spices. You can use soy sauce, garlic, ginger, sesame oil, and other seasonings to make a simple marinade. Let the tofu marinate for at least 30 minutes (or up to a few hours) before cooking or grilling.

But the star ingredient just might be kala namak. Also known as Indian black salt or Himalayan black salt, kala namak brings that distinctive umami-rich, egg-like flavor, similar to the yolk of a hard-boiled egg.

Can dogs eat tofu? ›

Fortunately for Fido, tofu is not toxic to dogs. However, many of the extra ingredients and sauces we put on our tofu dishes are. So if you decide to share some tofu with your dog, be sure it's plain, cooked, and free of all extra ingredients.

How to safely eat raw tofu. While tofu comes in a variety of textures — silken, firm, and extra firm — technically any of them can be eaten raw. Before enjoying raw tofu, drain off any excess liquid from the packaging. It's also important to store tofu properly to prevent germs from growing on any unused portions.

Cut tofu into cubes. Step 2: Place those cubes in a bowl, and toss gently with 1-2 tablespoons of cornstarch. Step 3: Arrange tofu on a parchment-lined baking sheet and drizzle with some olive oil and salt. Step 4: Bake at 425 degrees for 25 minutes, or until as crispy as you'd like.

Firmer tofu offers more protein for more calories, while softer tofu, such as silken, will be lower in calories and lower in protein (40 calories and four grams of protein).

Tofu is a versatile plant-based protein source that can be eaten with grains (rice, quinoa, barley, and more), pasta, veggies (stir fry, air fried, roasted, and more), on top of salads, and in buddha bowls. You can combine different sides to create a balanced meal of a protein, grain, and vegetable.

Boiled egg alternative: To mimic the protein and texture of hard-boiled eggs in salads and sandwiches, dice extra-firm tofu (2 ounces tofu for each boiled egg you're replacing) and use as you would chopped hard-boiled eggs. Ready-to-eat baked tofu and white beans are other great options.

Silken Tofu: Tofu is a great egg substitute that is packed with protein, and it's a great option for those who are vegan or have an egg allergy. Simply crumble the tofu into a bowl, add in some seasonings and cook it up on a pan like you would with scrambled eggs.

For those trying to gain muscle, Sharp says the healthiest way to eat eggs is to pack in the extra protein. Add in extra egg whites to add more volume and protein, or mix in cottage cheese to your scramble.