American · breakfast
High-Protein Tofu Scramble (Vegan Scrambled Eggs)
Video by Rainbow Plant Life on YouTube · Open on YouTube
- Low carb (5.2 g net carbs) but not keto: 60% of the energy is from fat, and keto meals get about 60% or more
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: Sesame, Soy. Check labels on stock, sauces and spice mixes.
Firm tofu, nutritional yeast and tahini make it high in plant protein with only about 5 g net carbs a serve and no eggs or dairy; calcium-set tofu makes it rich in calcium, and the fortified yeast adds vitamin B12.
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Ingredients 13
Method
Tap a time to watch that step in the video.
- Wrap the firm tofu in a clean tea towel or paper towels, set it on a board and weigh it down with a heavy book or cans for 10–15 minutes to press out excess water. 1:00
- Meanwhile mix the spice blend in a bowl: turmeric, paprika, garlic and onion powder, chipotle flakes, ½ tsp kala namak, black pepper and the nutritional yeast. 1:37
- Add the tahini and whisk it into the spices to a paste, then pour in the oat milk gradually, whisking to a smooth sauce. Set aside. 3:33
- Tear the pressed tofu into bite-size chunks with your hands — not too small, or it turns crumbly in the pan. 4:12
- Heat a large non-stick pan over medium-high heat, add the olive oil, then the tofu. Fry 5–7 minutes, stirring only now and then so it picks up some golden colour, and break up any big chunks. 4:46
- Pour in the sauce and fold it through: 30–60 seconds for a soft, wet scramble or a couple of minutes for a firmer one. 5:04
- Finish with a few dashes of kala namak for the eggy flavour, taste, and add a little sea salt only if it needs it. 5:25
Tip. Serves 3–4; the cook's figures for ¼ of the batch are 158 kcal and 15 g protein (a 14-oz US block; denser firm tofu gives more). Firm, not extra-firm, tofu is the most egg-like. Fold in chopped baby spinach after the sauce.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 3
Where the energy comes from one serve
- Net carbs 6%
- Protein 35%
- Fat 59%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Calcium High81%
1051 mg a serve, mostly from firm tofu (93%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin B12 High68%
1.6 µg a serve, mostly from nutritional yeast (90%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Omega-3 High60%
1 g a serve, mostly from firm tofu (89%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B6 High50%
0.9 mg a serve, mostly from nutritional yeast (78%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Selenium High50%
28 µg a serve, mostly from firm tofu (88%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Folate High29%
115 µg a serve, mostly from nutritional yeast (58%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Zinc High28%
3.1 mg a serve, mostly from firm tofu (74%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron High27%
4.9 mg a serve, mostly from firm tofu (78%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium High24%
100 mg a serve, mostly from firm tofu (83%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium Source11%
510 mg a serve, mostly from firm tofu (66%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Show the other 5
Vitamin E6%
0.9 mg a serve, mostly from olive oil (71%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K6%
6.8 µg a serve, mostly from firm tofu (50%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin D2%
0.4 µg a serve, mostly from full-fat oat milk (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin A1%
13 µg a serve, mostly from chipotle chilli flakes (65%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin C0%
0.4 mg a serve, mostly from firm tofu (73%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Rainbow Plant Life; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.