Best Tofu Scramble Recipe: High-Protein Vegan Breakfast Recipes (2024)

FAQs

Does tofu scramble have more protein than eggs? ›

If you compare them per serving (1 egg to a 3.5-ounce serving of tofu), the tofu has a similar amount of calories and slightly more protein.

Its mild flavor, variety of textures, and capacity to mimic eggs and breakfast meats makes tofu particularly suitable for vegetarian and vegan takes on classic breakfast recipes. Plus, tofu is a filling source of protein that's rich in many nutrients and healthy plant compounds.

Head to head, tofu scramble and scrambled eggs are nutritionally comparable and both healthy choices. They are complete sources of protein, providing all essential amino acids; are low in calories; and relatively low in saturated fat.

Is 2 eggs a day enough protein? Two eggs give you 12 grams of hunger-satisfying protein. Although 2 eggs does not complete your daily protein needs, it's a great start. Eating two eggs in the morning ensures you are on the right track to hit your protein consumption goal by the end of the day.

What to not serve with tofu? According to studies, a high volume consumption of tofu and spinach together can increase your risk of kidney stones. Tofu and spinach contain calcium and oxalic acid respectively and the combined can form kidney stones.

The significant disadvantages of Tofu may cause allergies in some people. The symptoms of soy allergies include skin rash, inflammation, itching, fainting, breathing difficulty, abdominal pain and throat swelling. In rare scenarios, Tofu may cause osteoporosis and estrogen-related cancer.

Low calorie density: Tofu is a low calorie food, with around 70-90 calories per 100 grams, making it a good option for those who are trying to lose weight. This is because foods with low calorie density help you feel full with fewer calories, which can help you consume fewer total calories throughout the day.

Similarly, the American Cancer Society sees no dangers from eating soy. "For the vast majority of people, it should be reasonable to incorporate tofu in their daily diet without any issues," Sun said. He and his family eat "probably three servings per week," Sun said.

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.

How much tofu is equivalent to 2 eggs? ›

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.

As a general rule of thumb, though, it's okay to eat tofu every day. "The Food and Drug Administration has recognized that 25 grams of soy protein per day may help reduce cholesterol levels," says Manaker. "Some experts recommend eating four soy servings a day for heart health, which can include tofu.

If you are eating tofu that is processed with sugar, salt, or preservatives, then it may not be healthy for you. But if you are eating it that has been processed in a way that preserves its nutritional value, then tofu can help you healthily lose belly fat.

Tofu and Eggs is an easy and delicious meal that has been one of my go-to dinners this month, and I promise when you try it, you will love it too! I use dashi powder in this recipe, but if you are vegetarian, you can swap with vegetarian dashi powder that uses seaweed and shiitake mushrooms instead!

Well, unfortunately when considering protein, eggs are the clear winner. Tofu has less essential amino acids, less BCAAs, and 68% the BV of eggs. You have to eat nearly double the amount of tofu in order to get the same protein effect as you do from 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 is simply curdled soy milk, so heating and adding liquid result in a similar consistency that's also creamy, moist and rich. In baking, four tablespoons or 1/4 cup of silken tofu can substitute a single egg.

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.