Easy and Delicious Tofu Scramble Recipe - Build Your Bite (2024)

FAQs

Is tofu scramble good for you? ›

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.

In case you're wondering which is healthier, eggs or tofu, the match-up is surprisingly close. 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. Here's how they stack up: Calories: egg = 78 | tofu = 70.

Even when you are cooking for one, it's worth taking a few minutes to make a hot, protein-rich breakfast. By stretching an egg with a little tofu, you reduce the cholesterol and saturated fat.

Made with spinach, curry powder, nutritional yeast, garlic, and onions, this is the version we've been making for years! Tofu scramble — two words that trigger visions of 70s-era hippie cookbooks, but also the college town vegetarian cafes of the 80s and 90s.

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.

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.

Low calorie density: Tofu is a low-calorie food, with around 80-90 calories per 100 grams, making it a good choice for people trying to lose weight. High in protein: Tofu is a good source of protein, with around 8-10 grams per 100 grams.

Incorporating tofu into your daily meals and snacks can bring several health benefits. Those benefits include brain health promotion, ease of menopause symptoms, and heart disease prevention. However, eating tofu has some risks, as it might lead to digestive issues or interact with certain medications like MAOIs.

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.

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.

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.

Frying tofu can give it a crispy texture, but comes at a cost – it can be high in calories, up to three times more than baked or air-fried tofu. This is because frying requires added oil as a heat conductor, which cooks the tofu evenly but also makes it absorb more oil, resulting in more fat and calories.

How to store tofu scramble. Unlike scrambled eggs, once the tofu is scrambled it will sit happily in the fridge for 2-3 days in an airtight container. It might dry out a little so add a splash of plant based liquid such as soy milk or coconut milk when reheating it.

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.

And tofu can be a great option in your plant-based diet. "Tofu is an excellent food for managing weight as it's high in belly filling plant protein, which can help you stay fuller longer," Whitney said.

Frying tofu can give it a crispy texture, but comes at a cost – it can be high in calories, up to three times more than baked or air-fried tofu. This is because frying requires added oil as a heat conductor, which cooks the tofu evenly but also makes it absorb more oil, resulting in more fat and calories.