Tofu Scrambler

Tofu Scrambler

As a Recipe Makeover, this tofu dish is an alternative to scrambled eggs.

Per serving: 120 calories and 7g fat.

Saves: 369 calories and 38g fat!


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Serves: 4 person(s) Change

Preparation Time: 5 mins
Cooking Time: 5 mins

Yield: 4 x 1/2-cup servings

Heart-Friendly Recipe Low Sodium Recipe Diabetes-Friendly Recipe Low-Carb Recipe High-Calcium Recipe Quick And Easy Recipe Dairy-Free Recipe

About this Recipe Makeover

Regular scrambled eggs can be high in fat and calories, especially when dining out. This made-over recipe replaces cream and eggs with tofu, adds spices and uses less cooking oil, rendering a tasty vegetarian alternative.

Ingredients Show Makeover Show Traditional

  • 12 oz packet of Chinese-style tofu
  • 2 tsp olive oil or sunflower oil
  • 1/2 tsp turmeric (for color)
  • 1/4 tsp curry powder
  • 1/4 tsp cumin
  • 1/4 tsp coriander
  • 1 Tbsp onion powder
  • 2 Tbsp nutritional yeast
  • 1/4 tsp black pepper, or to taste
  • 1/4 tsp sea salt
  • 3 eggs
  • 1 1/2 tsp butter
  • 2 Tbsp cream
  • 1/4 tsp salt
  • 1 pinch black pepper



Open tofu package and drain the water. Heat the lightly oiled skillet. Put the tofu in the heated skillet. With a wooden spatula, break up the tofu and stir.

Add turmeric, stir, add more as needed to give a golden yellow color. Stir in each of the following: curry powder, cumin, coriander, onion powder, and nutritional yeast. Add salt and pepper; stir. Scramble tofu mixture until done. Serve hot.


For extra flavor and color, add minced green onions and chopped red peppers.

If available, substitute tofu prepared with calcium sulfate (increases calcium to 592 mg per serving).

Serving suggestions are not included in the nutritional analysis.

Thanks to Tofu recipe by Alaine’s Bakery, Tofoolery

Nutritional Info (per serving)

CALORIES 120 cals
Kilojoules 502 kJ
Fat 7.0 g
Saturated Fat 1.0 g
Cholesterol 0 mg
Sodium 159 mg
Carbohydrates 4.0 g
Fiber 1.0 g
Total Sugars 0.6 g
Protein 10.0 g
Calcium 99.0 mg
CALORIES 489 cals
Kilojoules 2,047 kJ
Fat 45.0 g
Saturated Fat 17.0 g
Cholesterol 673 mg
Sodium 842 mg
Carbohydrates 3.0 g
Fiber 0.0 g
Total Sugars 0.1 g
Protein 17.0 g
Calcium 93.0 mg
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