Tofu Veggie Scramble is a vibrant and wholesome dish that brings together the best of flavors, nutrition, and simplicity. This recipe transforms everyday ingredients into a delicious meal that’s both satisfying and versatile. Perfect for breakfast, brunch, or even a light dinner, the dish combines the creamy texture of tofu with the freshness of vegetables like zucchini, mushrooms, and onions. The addition of spices such as chili powder or cumin enhances its aroma and flavor, making each bite a delightful experience.
What sets this dish apart is its ability to cater to a wide range of dietary preferences. Packed with plant-based protein from tofu and chickpeas, it’s an excellent choice for vegetarians or anyone seeking a healthier meal option. The melted sharp cheddar cheese adds a rich and comforting layer, while the pico de gallo or salsa brings a zesty, tangy note that brightens the entire dish. Topped with a dash of hot sauce and fresh cilantro, it offers a balanced combination of heat and freshness.
Whether you’re looking to start your day with a nutritious breakfast or need a quick meal to power through your day, Tofu Veggie Scramble is a fantastic choice. It’s easy to prepare, requiring just a few steps and minimal cooking time, yet it delivers maximum flavor and nourishment. Plus, the recipe is highly adaptable—swap in your favorite vegetables or experiment with different spices to make it your own.
Enjoy this colorful, protein-packed scramble with a slice of whole-grain toast, a side of avocado, or simply on its own. It’s proof that healthy eating doesn’t have to be boring—it can be vibrant, flavorful, and incredibly satisfying!
Why You’ll Love It
- Quick and Easy to Make: This dish comes together in just 15 minutes, making it perfect for busy mornings or weeknight dinners. Minimal prep and simple steps mean you’ll have a delicious meal without the hassle.
- Nutritious and Balanced: Packed with protein from tofu and chickpeas, fiber from fresh vegetables, and healthy fats from olive oil, this scramble offers a well-rounded meal that keeps you energized and satisfied.
- Versatile and Customizable: You can easily swap in your favorite vegetables, experiment with different spices, or add extra toppings like avocado or sour cream. It’s a dish you can reinvent every time you make it.
- Vegetarian-Friendly: Ideal for vegetarians or those looking to incorporate more plant-based meals into their diet, this scramble is hearty and satisfying without relying on meat.
- Flavorful and Satisfying: The combination of fresh vegetables, aromatic spices, creamy melted cheddar cheese, and zesty salsa creates layers of flavor that are both comforting and exciting.
- Great for Meal Prep: Make a big batch and store it in the fridge for up to three days. It reheats beautifully and works well as a quick grab-and-go meal or snack.
- Diet-Friendly: Whether you’re following a vegetarian, high-protein, or gluten-free diet, this recipe fits right in. You can also adjust ingredients to suit vegan preferences by using dairy-free cheese or skipping it altogether.
- Bursting with Freshness: The pico de gallo or salsa and fresh cilantro add a burst of brightness, balancing the creamy and savory elements for a well-rounded taste.
With so many reasons to love it, Tofu Veggie Scramble is sure to become a go-to recipe in your kitchen!
The calorie count for Tofu Veggie Scramble depends on the specific ingredients and quantities used. Here’s an approximate breakdown based on the recipe:
Estimated Calories (Per Serving)
- Olive oil (1½ teaspoons): ~60 calories
- Extra-firm tofu (5 ounces): ~90 calories
- Chopped vegetables (1 cup): ~40 calories (depends on the mix; zucchini, mushrooms, and onions are relatively low-calorie)
- Chickpeas (⅓ cup): ~100 calories
- Pico de gallo or salsa (¼ cup): ~20 calories
- Shredded Cheddar cheese (¼ cup, 1 oz): ~110 calories
- Hot sauce and cilantro: ~5 calories (negligible)
Total Estimated Calories
420 calories per serving
This estimate is for the full recipe and may vary depending on specific brands, vegetable choices, and portion sizes. To reduce calories, you can:
- Use less olive oil or a nonstick spray.
- Reduce the cheese or use a lower-fat alternative.
- Increase the vegetables for more volume with minimal added calories.
How to Make Tofu Veggie Scramble
Follow these simple steps to prepare a flavorful and nutritious tofu veggie scramble:
Ingredients
- 1 ½ teaspoons extra-virgin olive oil
- 5 ounces extra-firm tofu, drained and cubed
- 1 cup chopped vegetables (e.g., zucchini, mushrooms, onions)
- ½ teaspoon spice of choice (e.g., chili powder, ground cumin)
- Pinch of ground pepper
- ⅓ cup canned chickpeas, rinsed
- ¼ cup pico de gallo or salsa
- ¼ cup shredded sharp Cheddar cheese (1 oz)
- Dash of hot sauce and chopped cilantro to taste
Step-by-Step Instructions
- Prepare Your Ingredients
- Drain the tofu and pat it dry with a paper towel, then cut it into small cubes.
- Chop your choice of vegetables into bite-sized pieces.
- Heat the Skillet
- In a large nonstick skillet, heat the olive oil over medium-high heat.
- Cook the Tofu and Vegetables
- Add the tofu, chopped vegetables, your chosen spice (e.g., chili powder or cumin), and a pinch of pepper to the skillet.
- Cook, stirring frequently, until the vegetables soften and the tofu is slightly golden—this should take about 5–7 minutes.
- Add Chickpeas and Salsa
- Stir in the chickpeas and pico de gallo (or salsa).
- Let the mixture cook for another 1–2 minutes until everything is heated through.
- Melt the Cheese
- Remove the skillet from the heat. Gather the scramble into one section of the pan and sprinkle the Cheddar cheese on top.
- Allow the cheese to melt from the residual heat.
- Garnish and Serve
- Transfer the scramble to a plate. Add a dash of hot sauce and a sprinkle of chopped cilantro for extra flavor.
- Serve immediately and enjoy!
Serving Suggestions
- Pair with whole-grain toast, avocado slices, or fresh greens.
- Wrap the scramble in a tortilla for a delicious breakfast burrito.
- Enjoy it on its own as a hearty, protein-packed meal.
This easy recipe is perfect for busy mornings or a quick, healthy dinner!
Tofu & Vegetable Scramble
Ingredients
- 1 ½ teaspoons extra-virgin olive oil
- 5 ounces extra-firm tofu drained and cubed
- 1 cup chopped vegetables e.g., zucchini, mushrooms, onions
- ½ teaspoon spice of choice e.g., chili powder or ground cumin
- Pinch of ground pepper
- ⅓ cup canned chickpeas rinsed
- ¼ cup pico de gallo or salsa
- ¼ cup shredded sharp Cheddar cheese 1 oz.
- Dash of hot sauce and chopped cilantro to taste
Instructions
- Heat the oil in a large nonstick skillet over medium-high heat.
- Add the tofu, vegetables, spice, and pepper. Cook, stirring often, until the vegetables are softened (about 5–7 minutes).
- Stir in the chickpeas and pico de gallo (or salsa). Cook for 1–2 minutes, until heated through.
- Remove from heat and gather the scramble into one section of the pan. Top with Cheddar cheese and let it melt.
- Serve warm, garnished with hot sauce and cilantro, if desired.