Packed with protein, veggies, and bold flavors, this vegan and gluten-free dish is perfect for starting your day off right. Whether you follow a plant-based diet or simply love exploring new flavors, this easy tofu scramble is sure to become a favorite in your household and the best breakfast tofu scramble you’ve ever had.
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Reasons You’ll Love This Recipe
Making southwest tofu scramble is simple, and after pressing your tofu (see Pressing Tofu below), it also comes together very quickly.
This tofu scramble recipe is also a great one to try if you are new to a vegan or plant-based diet. Tofu is a wonderful source of protein that comes from soybeans. It’s packed with nutrients, including calcium, iron, zinc, B vitamins, and soy isoflavones.
And for those who have concerns about eating soy-based foods, please take a moment to read this fabulous article by fellow registered dietitian, Maria Tointon, about The Pro and Cons of Soy. You’ll see that soy actually has many health benefits, including:
- Supporting bone health, especially following menopause (1, 2)
- Benefiting cardiovascular health by improving blood flow and blood pressure, and decreasing total cholesterol, LDL cholesterol, and triglycerides (2, 3, 4)
- Reducing the risk of certain types of cancer (2, 5)
- Having anti-obesity effects (2, 6)
- Having anti-diabetic effects (2, 7)
Another easy tofu recipe: Vegan Egg Salad
Pressing Tofu
There is one simple step I suggest taking before going through with this Southwest tofu scramble recipe. And that is pressing your tofu!
It is by no means mandatory though I do highly recommend it. Pressing your tofu will add two major benefits to this recipe:
- Your tofu will hold its texture better during the cooking process
- The tofu will be able to absorb more flavor from the spices
Click on the video link below to see a quick video on how I press the tofu for this recipe (without a tofu press).
And for those who are interested in purchasing a tofu press, the two listed below are highly rated and easy to use. I love kitchen gadgets and am contemplating pulling the trigger on one of these myself.
Ingredients
Tofu– Use one 16-ounce container of firm tofu for this recipe. You can also use extra firm tofu however, if you choose silken tofu, be mindful that your tofu scramble will have a much softer, possibly mushy consistency. (AND do not press silken tofu, as it will fall apart).
Spinach– I use frozen spinach out of convenience (and because I had some in my freezer) however, fresh spinach will work just as well added towards the end of the cooking process.
Red bell pepper– This will add a bright red color, crisp texture, and vitamins, including vitamin C, vitamin B6, and other antioxidants.
Low-sodium salsa– I use my own low-sodium salsa recipe here to cut back on the overall sodium content. If you have a favorite salsa you enjoy, go ahead and substitute it in your Southwest tofu scramble.
Garlic– A little minced garlic helps add health benefits and flavor to this dish. Use about 1/2 teaspoon of garlic powder if you do not have minced garlic.
Southwest spice mix– This is a special mixture of six different spices. They include chili powder, oregano, cumin, black pepper, turmeric, and black salt. The black salt gives a slight sulfur-like flavor which resembles an egg. If you cannot find black salt, you can use regular salt.
How To Make
Southwest tofu scramble is a basic recipe that uses chopped or crumbled tofu along with some vegetables and spices. Here are the simple steps you need to follow to make this satisfying meal.
- First, you need to press your tofu using a tofu press or according to the method in the video instructions above.
- While you are waiting for the tofu, take this time to make the Southwest spice mixture and chop your red bell pepper.
- After 30 minutes, go back to your tofu and finish prepping it by chopping it into bite-sized pieces.
- Heat a large skillet over medium heat.
- Spray the skillet with non-stick spray, then add the garlic, Southwest spice mixture, tofu, and 2 tablespoons of water. Stir until all the tofu pieces are covered in the spice mixture.
- Add the red bell pepper and salsa. Stir and cook for about 2 minutes.
- Add the frozen spinach. Stir again until the spinach is wilted and the bell pepper has softened.
- Enjoy your Southwest tofu scramble with any additional toppings you wish!
Optional Toppings
Yay! Now that you’ve got the cooking done, it’s time to customize your easy Southwest tofu scramble! Try any of the following toppings to make it taste even better:
- Regular or vegan sour cream
- Regular or vegan shredded cheese
- Salsa of choice
- Guacamole
- Refried or black beans
- Green onion slices
- Black olives
- Chopped cilantro
- Pico de Gallo
Tofu Scramble Calories
This easy Southwest tofu scramble is not only full of flavor, it’s also lower in calories than you might expect.
With only 214 calories per generous one-and-one-quarter cup serving, this recipe will also help support weight management by keeping you within your daily calorie limits.
However, the more impressive statistic about this recipe is the sodium content. With 124 mg of sodium per serving, you can rest easy knowing you are supporting your blood pressure and getting the vital nutrients you need for optimal cardiovascular health.
Serving Suggestions
There are so many ways you can enjoy this easy tofu scramble. The taste is amazing alone. However, I can totally appreciate adding this as a filling or side dish as well. Here are some serving suggestions you might enjoy:
- Serve with warm tortillas or toast for a hearty breakfast burrito
- Serve over tortilla chips with a sprinkling of regular or vegan cheese for southwest nachos
- Add black beans, guacamole, and rice to make a southwest tofu bowl
- Add more spice by including some jalapeno peppers, chipotle peppers, or sriracha sauce
Can You Freeze Tofu Scramble?
You can absolutely freeze this easy tofu scramble.
This recipe makes 2 generous servings. You can double or triple the recipe, then freeze leftovers for a quick and convenient meal option you can pull out anytime. Here’s a guide on how to freeze and thaw your tofu scramble:
- Allow the Southwest tofu scramble to cool completely before freezing. It’s important to cool it down to room temperature to maintain the texture and flavor.
- Portion the tofu scramble into individual airtight containers or freezer-safe bags. This will make it easier to thaw and reheat only the amount you need.
- Seal the containers or bags tightly, ensuring there is no excess air inside, as it can cause freezer burn.
- Label the containers or bags with the date and contents for easy identification.
- Place the containers or bags in the freezer and freeze them for up to 2-3 months.
To thaw and reheat the frozen Southwest Tofu Scramble:
- Remove the desired portion of tofu scramble from the freezer and transfer it to the refrigerator.
- Allow the tofu scramble to thaw overnight in the refrigerator. This slow thawing method helps retain its texture and flavors.
- Once thawed, you can reheat the tofu scramble in a skillet over medium heat, stirring occasionally until heated through.
- Alternatively, you can microwave it in a microwave-safe dish, heating it in short intervals and stirring in between to ensure even heating.
Note: After freezing and thawing, the texture of tofu may change slightly by becoming a bit softer. However, the flavors and overall taste will remain intact.
FAQ
Black salt is an optional ingredient that helps add a salty and “egg-like” taste to your tofu. This is contributed to the high sulfur content of black salt. You can try black salt in my vegan egg salad as well.
While it is not necessary to drain and press the tofu before frying it, it does give a firmer texture and also helps to absorb the flavor of the seasonings.
Silken tofu can be used as a substitute however, it does have a softer texture which will make your tofu scramble softer and creamier. You will still need to drain your silken tofu on paper towels to get rid of excess water. But do not press silken tofu or it will fall apart.
Absolutely! You can prepare this easy tofu scramble ahead of time and store it in an airtight container in the refrigerator. Reheat it in a skillet or microwave before serving.
Other breakfast recipes you might enjoy:
- Mediterranean Diet Oatmeal
- 5-Ingredient Healthy Banana Cinnamon Pancakes
- Chewy Granola Bar Recipe
- Vegan Cranberry Bread with Orange and Ginger
Southwest Tofu Scramble
Ingredients
Southwest Spice Mixture
- 1 tsp chili powder
- 1 tsp oregano dried
- 1 tsp cumin ground
- ¼ tsp turmeric ground
- ¼ tsp black pepper ground
- ¼ tsp black salt (optional) See Notes Section
Tofu Scramble Ingredients
- 1 16-oz. package firm tofu
- ½ Tbsp garlic minced
- 2 Tbsp water
- ½ cup red bell pepper diced
- ¼ cup low-sodium salsa
- 3 oz. spinach frozen (drained) or fresh
Instructions
- If you are pressing your tofu, start by doing this first. Wait 30 minutes for the tofu to finish pressing. For a firmer, dryer tofu, you can wait longer.
- While you're waiting for the tofu to press. Make your Southwest spice mixture by combining all ingredients in a small bowl. Set this aside for now.
- Heat a large skillet over medium heat and spray with non-stick cooking spray.
- Add the garlic, Southwest spice mixture, and tofu, plus 2 tablespoons of water. Stir it well to make sure all sides of the tofu are covered with spices.
- Add the red bell pepper and salsa. Stir again to combine.
- Add the spinach and cook your tofu scramble until the bell pepper is soft and the spinach is wilted. Then add your toppings of choice and enjoy!
Video
Notes
- Prep time includes pressing the tofu for 30 minutes. You can choose to skip this step by draining your tofu very well and patting it dry with paper towels. However, pressed tofu does have a better texture and it is able to absorb more flavors.
- You can use fresh spinach or canned spinach in place of frozen. If using canned or frozen spinach make sure it is drained of excess liquid.
- Use my low-sodium salsa recipe if desired, or choose your favorite low-sodium canned salsa of choice.
- Black salt is not a common ingredient. For this reason, you may substitute regular table salt or omit this completely.
- Don’t forget to add additional toppings to make this tofu scramble EXTRA tasty! Try guacamole, black beans, Pico de Gallo, shredded cheese, or sour cream.
Share with me: If you tried this recipe, I’d love to know your thoughts. Or let me know if you have a tofu press! I’d love to know how you like it.
Feel free to pin this deliciously healthy recipe to save or share with others!
Kiran Campbell is a registered dietitian and entrepreneur with 13 years of experience. She has a degree in psychology as well as dietetics. She is also a proud member of the Academy of Nutrition and Dietetics’ and its Cardiovascular Health and Well-being Dietetics Practice Group among others. Kiran proudly presents and promotes the most up-to-date, science-based nutrition information on all things heart-related. She aims to serve not only individuals with heart disease, but also those wanting to protect against it. Learn more about Kiran by visiting her About Page.