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October 23, 2022

Plant Based Scrambled Tofu

Prep Time: 1 min
Cook Time: 10 min
Total Time: 11 min

This plant based take on scrambled eggs uses silken tofu as the hero ingredient. Flavoured with umami-rich tamari soy sauce and nutritional yeast for a slightly cheesy finish and coloured with a dash of turmeric for a vibrant scrambled ‘egg’ colour. Super quick and easy to make and packed with plant protein.

What ingredients do I need to make this?

Silken tofu: this is a smooth, soft, very wobbly type of tofu that crumbles easily and beautifully mimics the texture of scrambled eggs
Tamari soy sauce: this is a gluten free form of soy sauce, if you’re not gluten free
Nutritional yeast: this adds a delicious cheesy and umami flavour to the dish
Turmeric powder: this is optional but adds to the vibrant yellow colour to mimic classic scrambled eggs, plus a hint of warmth to the flavour
Gluten free bread: if you’re not gluten free you can use any regular bread. This is particularly delicious on toasted sourdough.
Fresh curly parsley: to garnish and make it look pretty when serving, you can omit this though if you don’t have any

A complete list of ingredients, quantities and instructions are in the grey recipe card at the bottom of the page

Is this dish free from eggs, dairy and gluten?

These are naturally free from eggs, dairy and gluten, just double check the packaging to ensure that your ingredients are completely free from and if someone’s super allergic that there’s no ‘may contain because made in a factory…’.

Is this recipe oil free?

By using a non-stick pan and lots of soy sauce, this recipe is naturally oil free!

Is this low FODMAP?

According to Monash app, silken tofu is only classified as low FODMAP in 39g serves, which means that it’s only suitable in much smaller portions / divided into 8. Nutritional yeast is only low FODMAP in 1 tbsp per serve, so as long as it’s divided into smaller portions this should qualify too. You could make this with firm tofu which isn’t as high in FODMAPs and divide into two portions, but the texture won’t be as ‘scrambled eggy’.

How to make:

Drain the silken tofu
Heat a non-stick pan and add the tofu, tamari soy sauce and drained tofu, breaking up the block into 4-6 chunks
Allow it to cook on a high heat then stir in the turmeric
Add 3 tbsp nutritional yeast, continue to heat then sprinkle in the last 2 tbsp until it’s the texture of scrambled eggs

Tips for making the best plant based scrambled tofu:

Use a nonstick frying pan and stir with a wooden or bamboo spoon so that it doesn’t scratch the pan. I always ensure I use one that’s PFOA and PFAS free.

Cook on a high heat, this evaporates the soy sauce quicker to get to the texture you need and cooks it quickly so it’s a rapid breakfast.

How To Store:

Best enjoyed immediately, but store in an airtight container in the fridge for up to 3 days and reheat (ensure it’s piping hot) before eating.

 

 

Plant Based Scrambled Tofu

katya kozary
This plant based take on scrambled eggs uses silken tofu as the hero ingredient. Flavoured with umami-rich tamari soy sauce and nutritional yeast for a slightly cheesy finish and coloured with a dash of turmeric for a vibrant scrambled ‘egg’ colour. Super quick and easy to make and packed with plant protein.
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
SEASON Summer, Spring, Winter, Autumn
ENERGY INTENSITY Low
SERVINGS 4

Equipment

Frying Pan
Wooden Spoon
DIET LABELSPlant Based, Gluten Free, Dairy Free, Nut Free, Seed Free, Refined Sugar Free, Allium, Onion and Garlic Free, Nightshade Free

Ingredients
  

For the scrambled tofu

  • 350 grams silken tofu
  • 3 tbsp tamari soy sauce
  • 5 tbsp nutritional yeast
  • 1/16 tsp turmeric powder

To Serve

  • 4 slices gluten free bread
  • 1 avocado thinly sliced
  • 1 sprig fresh curly parsley to garnish, optional

Instructions
 

  • Carefully cut open a small 1cm from the top of the carton and tip to remove any excess water from the carton of silken tofu. 
  • Heat a non-stick frying pan to a high heat, then add the soy sauce followed by the silken tofu. With a wooden spoon, separate the block into ~4/6 smaller chunks. Don’t break it up too much as it gets softer and breaks up as you mix and cook it gradually. Stir in the turmeric.
  • Once the soy sauce has evaporated add 3 tbsp nutritional yeast, keep mixing on a mid-high heat for a few minutes, sprinkle on the last 2 tbsp nutritional yeast and stir in. The tofu should have broken down now to the texture of scrambled eggs.
  • Serve immediately on toast with (optional) sliced avocado, and garnished with a leaf of fresh curly parsley.
MAKE IT MORE ACCESSBILE

Whilst stirring and scrambling the tofu, sit at a high stool instead of standing to conserve energy

SUBS AND SWABS

Use regular soy sauce and regular bread if you're not gluten free

Keyword scrambled tofu, silken tofu, vegan scrambled eggs, plant based scrambled eggs
Did you Make this Recipe?Rate it & leave your feedback in the comments section below or Tag @myaccessiblekitchen on Instagram and Hashtag #myaccessiblekitchen!

 

 

Hey, I'm Katya!

Welcome to My Accessible Kitchen, where you can find delicious, healthy recipes that are suitable for many elimination diets. To learn more about me, click here

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