Savory Vegan High-Protein Tofu Scramble
Looking for a quick, easy, and flavorful vegan meal? This Savory Vegan High-Protein Tofu Scramble is your answer! It’s so simple to make with just a few ingredients, yet it’s packed with savory goodness. Plus, it’s a fantastic source of whole-food, plant-based protein to keep you feeling full and energized.
Nutritional Benefits
In this Savory Vegan High-Protein Tofu Scramble, we’re using tofu, a remarkably nutritious food that’s a great addition to any diet. It is especially great for those following a plant-based lifestyle. It stands out as a complete protein source, providing all nine essential amino acids our bodies need. Tofu is also an excellent source of important minerals like iron and calcium, vital for healthy blood and strong bones. Additionally, it contains beneficial compounds called isoflavones, which have been associated with improved heart health markers, such as lower cholesterol levels, and may contribute to a reduced risk of certain cancers. Read more here!
Why We Should Eat Tofu!
- High in Protein, Low in Calories: Tofu is relatively low in calories compared to its protein content. Protein helps you feel full and satisfied, which can aid in weight management by reducing overall calorie intake.
- Low in Saturated Fat: Compared to many animal-based protein sources, tofu is low in saturated fat, making it a heart-healthy choice that can be beneficial for weight loss.
- Metabolism: Some studies suggest that the isoflavones in tofu may have a slight metabolism-boosting effect, potentially helping with calorie burning. However, more research is needed in this area.
- Versatile and Filling: Tofu’s ability to absorb flavors makes it a versatile ingredient in many dishes. It can be used in scrambles, stir-fries, soups, and more, helping to create filling and satisfying meals that support weight-loss goals.
- Source of Fiber: While not extremely high in fiber, tofu does contain some fiber, which contributes to feeling full and aids in healthy digestion.
- Insulin Sensitivity: Some research indicates that soy isoflavones, found in tofu, might improve insulin sensitivity. This can be beneficial for weight management and blood sugar control.
My Favorite High-Protein Recipes
More Tofu Recipes
- Butternut Quinoa Lettuce Wraps with Lemon-Tahini Drizzle
- Easiest Plant-Based Homemade Yogurt
- Butternut Pineapple Paradise Smoothie
Tofu Scramble (High-Protein, Vegan)
Ingredients
- 1 160z tofu extra firm
- 1/4 cup nutritional yeast flakes
- 1 tbsp liquid amino
- 1 tsp dried basil only if you like basil
- 1 tsp garlic powder
- 1 tsp onion powder
- salt to taste
Instructions
- Remove the tofu from its package and drain excess water.
- Crumble the tofu into a large skillet or pan. Add all other ingredients.
- Cook over medium heat, stirring occasionally, for about 15-20 minutes, or until most of the liquid has evaporated.
- Add green onions, pepper and enjoy!
Notes
Nutrition
