Tofu Scrambled Eggs

I know, I know…some of you might be turned off right away by the word tofu. Others might be instantly interested. There’s a huge push right now to become plant-based eaters and it’s not that I am against it, I just want to educate you on it.

Plant-based eating is an eating style. Whether for personal, professional, or religious reasons you may choose to forego any animal products or some animal products. What I want to remind you of is that animal based products are not inherently “bad” and they certainly are not necessary to eliminate. Someone telling you otherwise…I suspect they are selling something.

If an eating style, diet, or plan is making you feel restricted, bad about what you eat, guilty or shameful…there’s a problem. That’s because many people choose to use food mongering and fear/shame as motivators to change someone’s diet. Guess what? It doesn’t work. Shame only makes our health worse (personal opinion) and it certainly isn’t a productive way to live. Who likes feeling ashamed, guilty, and frustrated all the time? NO one.

I’ll get off my pedestal. Just remember that you are in charge of what you want to eat. I didn’t say control or that you have “will power” (which is a myth you can read about here) that will make all food choices easy. But the more you feel empowered to make decisions that are right for YOUR body and YOUR mind…the easier it may become and the better you may feel.

Back to tofu. As I said, I’m not against incorporating more plant-based options in strictly because I think variety is the spice of life. Plant-based proteins however, are intimidating to many so I wanted to share a very introductory way to add tofu into the mix. Behold, my infamous tofu scrambled eggs! 

That white block of wet, squishy food (tofu) is bland and has a lot of fluid. First things first, drain your tofu and pat it down with some paper towel. Soak up as much of the fluid as you can so it will cook faster and absorb the spices/seasonings you add to it. Next, turn your frying pan on medium heat and add a little oil or spray. Take about ¼ of the block of tofu and holding it over the pan, squish it with your hands as you would a block of feta or bleu cheese. Just crumble it away and start sautéing.

I give it a little while to cook (2-4 minutes) and then I add in some seasonings (see recipe below for what I chose). Once you see some goldening, add in your eggs and scramble them together.

Voila! Tofu scrambled eggs. It’s incredibly simple, the textures are almost identical and it’s a cost-effective way to add protein, calcium, and iron into your eating style. 

Tofu Scrambled Eggs

Course Breakfast
Keyword breakfast, plant-based, tofu
Prep Time 5 minutes


  • 1/4 block firm, tofu you can certainly make a large batch and use the whole block if cooking for multiple people
  • 1-2 eggs
  • 1 tsp siracha/hot sauce (I'm a baby when it comes to spice, feel free to spice it up WAY more!)


  1. Drain the fluid from the tofu and cut your block. Pat what you're going to cook with a paper towel and try to absorb as much fluid as you're able.

  2. In a frying pan over medium heat, use cooking spray or a tsp of oil to cook the tofu with. Hold the block you're cooking over the pan and mash it into pieces with your hands/fingers.

  3. Let it sizzle and cook for a few minutes until it starts to turn golden brown and add your sauce.

  4. Mix in one to two eggs and scramble all together until the eggs are cooked.

Recipe Notes

Did you make this recipe? Be sure to leave a review or share a photo with me on Instagram @The_Beer_Dietitian

Have you tried tofu yet? Let me know if you try this recipe and send me a photo on Instagram – tag me @the_beer_dietitian.


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