Easy Southwest Tofu Scramble

Packed with protein, veggies, and bold flavors, this vegan and gluten-free Southwest tofu scramble 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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Southwest tofu scramble in an white bowl

Reasons You’ll Love This Recipe

Making this southwest tofu scramble is so easy! After pressing your tofu (see “Pressing Tofu” below), it 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.

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 before cooking 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:

  1. Your tofu will hold its texture better during the cooking process
  2. 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).

If you are interested in purchasing a tofu press, the three 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 that in this Southwest tofu scramble.

Garlic– A little minced garlic adds health benefits and flavor to this dish. Use about 1/2 teaspoon of garlic powder if you do not have minced garlic.

Tofu Scramble Seasoning– I call this my Southwest spice mix. It includes chili powder, oregano, cumin, black pepper, turmeric, and black salt. The black salt gives a slight sulfur-like flavor which resembles that distinct egg taste. If you cannot find black salt, you can use regular salt.

southwest spice mix for southwest tofu scramble

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.

  1. First, you need to press your tofu using a tofu press or according to the method in the video instructions above.
  2. While you are waiting for the tofu, take this time to make the tofu scramble seasoning mixture and chop your red bell pepper.
  3. After 30 minutes, go back to your tofu and finish prepping it by chopping it into bite-sized pieces.
  4. Heat a large skillet over medium heat.
  5. 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.
  6. Add the red bell pepper and salsa. Stir and cook for about 2 minutes.
  7. Add the frozen spinach. Stir again until the spinach is wilted and the bell pepper has softened.
  8. Enjoy your vegan tofu scramble with any additional toppings you wish! Try it with my homemade low-sodium salsa using canned tomatoes.

Optional Toppings

Yay! Now that the cooking is complete, you can customize your Southwest tofu scramble! Try any of the following toppings to make it even tastier:

  • Regular or vegan sour cream
  • Regular or vegan shredded cheese
  • Salsa of choice
  • Avocado or guacamole
  • Refried pinto beans or black beans
  • Green onion slices
  • Black olives
  • Chopped cilantro
  • Pico de Gallo
southwest tofu scramble close-up

Tofu Scramble Calories

This easy Southwest tofu scramble is not only full of flavor, but 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 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 only 124 mg of sodium per serving, you can rest easy knowing you are supporting healthy blood pressure and getting the vital nutrients you need for optimal cardiovascular health.

Serving Suggestions

There are so many ways you can enjoy this breakfast tofu scramble. The taste is amazing alone. However, I can totally appreciate adding this as a filling or side dish. 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 some tasty 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 Vegan 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 quick rundown on how to freeze and thaw your tofu scramble:

  1. 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.
  2. 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.
  3. Seal the containers or bags tightly, ensuring there is no excess air inside, as it can cause freezer burn.
  4. Label the containers or bags with the date and contents for easy identification.
  5. Place the containers or bags in the freezer and freeze them for up to 2-3 months.

To thaw and reheat:

  1. Remove the desired portion of tofu scramble from the freezer and transfer it to the refrigerator.
  2. Allow the tofu scramble to thaw overnight in the refrigerator. This slow thawing method helps retain its texture and flavors.
  3. Once thawed, you can reheat the tofu scramble in a skillet over medium heat, stirring occasionally until heated through.
  4. 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

What is black salt?

Black salt is an optional ingredient that helps add a salty and “egg-like” taste to your tofu. This is attributed to the high sulfur content of black salt. You can try black salt in my vegan egg salad as well.

Do I have to press the tofu?

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.

Can I use silken tofu instead of firm tofu?

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.

Can I make this recipe in advance?

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.

Hungry For More Vegan Recipes?

southwest tofu scramble close-up

Southwest Tofu Scramble

This easy, vegan, tofu scramble is flavorful and incredibly nutritious. Plant-based protein, spices, and veggies are the embodiment of heart-healthy eating. This meal is one you can count on to feed your hunger and maintain cardiovascular health. Make this a full meal by adding whole-grain bread and a beverage of choice.
Prep Time 30 minutes
Cook Time 10 minutes
Total Time 40 minutes
Course Breakfast, Main Course, Side Dish
Cuisine Mexican
Servings 2
Calories 214 kcal

Ingredients
  

Southwest Spice Mixture

  • 1 tsp chili powder
  • 1 tsp dried oregano
  • 1 tsp ground cumin
  • ¼ tsp ground turmeric
  • ¼ tsp ground black pepper
  • ¼ tsp black salt (optional) See Notes Section

Tofu Scramble Ingredients

  • 1 16-oz. package firm tofu
  • ½ Tbsp minced garlic
  • 2 Tbsp water
  • ½ cup red bell pepper diced
  • ¼ cup low-sodium salsa
  • 3 oz. spinach frozen (drained)

Instructions
 

  • If you are pressing your tofu, start by doing this first. Wait up to 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 it with non-stick cooking spray.
  • Add the garlic, Southwest spice mixture, tofu, and 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

Additional 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 will absorb more flavors. 
  • You can use fresh spinach or canned spinach in place of frozen. If using canned or frozen spinach make sure you drain the liquid. If substituting fresh spinach in this recipe, use 1 cup. 
  • Use my low-sodium salsa recipe or try any low-sodium canned salsa you enjoy.  
  • Black salt is not a common ingredient. For this reason, you can either leave it out or use regular table salt. 
  • 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. 
 
Nutrition Information Per Generous 1.25-Cup Serving: (Makes 2 Servings)
214 calories, 10 gm total fat, 1.3 gm saturated fat, 19 gm protein, 12.5 gm carbohydrate, 3.9 gm fiber, 124 mg sodium, 470 mg potassium, 0.8 mg cholesterol
 
Keyword dairy-free, easy, gluten-free, grain-free, low sodium, tofu, vegan, vegetarian

Share with me: If you tried this breakfast tofu scramble, 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.

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