Breakfast

January 3, 2022

Oil-Free Tofu Scramble Breakfast Sandwich

Make this Oil-Free Tofu Scramble Breakfast Sandwich as a quick, high-protein vegan breakfast. These sandwiches take only 20 minutes and can be prepped ahead of time for breakfast in minutes!

Oil-Free Tofu Scramble Breakfast Sandwich

If you're like me and you have some fitness goals, you might be keeping an eye on your protein intake. Even if you're not, and you just want an easy, tasty breakfast, this tofu scramble breakfast sandwich is a great option.

Tofu is very high in protein, so it's a great food to include in your diet if you're looking to eat more protein. And it has a variety of micronutrients like manganese and calcium.

If you aren't a big fan of tofu, this recipe might convert you. Tofu is such a porous substance that it soaks in anything you put with it. So, in this recipe, we're adding tons of spices like garlic powder, onion powder, and paprika. The spices mask the flavor of the tofu. You're just left with a scrambled egg-like texture and the flavors of the spices.

That's the other great thing about tofu: it's soft. It breaks down into small pieces that very much resemble a real egg.

Why eat tofu scramble instead of real eggs?

Well, besides not being vegan, eggs (as most people know) have high levels of cholesterol. And high levels of cholesterol put you at increased risk for heart attack.

But even if you have a normal cholesterol level, there are still hormones and toxins in eggs that many animal products have. Eggs contain high levels of industrial byproducts that have been shown to increase the risk of colon, prostate, and breast cancer by 2-3 times, for just 1/2 an egg per day. (Read more here.)

Tofu, on the other hand, has been shown to reduce cardiovascular disease and decrease your risk of cancer! Plus, if it can taste just as good as the real thing, why not?!

Oil-Free Tofu Scramble Breakfast Sandwich

Why I love this Oil-Free Tofu Scramble Breakfast Sandwich

  • Dietary needs — this breakfast sandwich is plant-based, dairy-free, oil-free, sugar-free, and can be easily made gluten-free
  • Easy, preppable breakfast — this meal only takes 20 minutes to make, so you can easily make it in the morning. BUT you can also prep the tofu scramble ahead of time and re-heat it before putting it on your sandwich
  • High protein — tofu is packed with protein so you'll be feeling nice and full after eating this sandwich


Ingredient Notes

  • Tofu: tofu comes in different levels of firmness. For any sort of scramble, medium-firm or firmer will work well. Avoid silken tofu for this recipe - it is too soft.
  • Mushrooms: white button mushrooms work well here. I love to use cremini mushrooms in this recipe too.
  • Red Onion: or yellow or white.
  • Spices: garlic powder, onion powder, paprika, smoked paprika, turmeric, salt & pepper. The turmeric is responsible for the yellow color that makes the tofu resemble actual scrambled eggs. And don't skip the pepper! It helps activate the curcumin in the turmeric which is an extremely anti-inflammatory chemical
  • To serve: crusty bread/English muffin, sprouts, everything bagel seasoning, hot sauce, etc.

Oil-Free Tofu Scramble Breakfast Sandwich Ingredients

How to make Oil-Free Tofu Scramble Breakfast Sandwiches

  1. In a small bowl, mash the tofu with a fork. Set aside.
  2. Slice the mushrooms and chop the onion.
  3. Heat the mushrooms, onion, and crumble tofu in a non-stick pan over medium heat. Add in the spices and stir well.
  4. Cook until the onions and mushrooms are soft, tofu is warm, and the spices are evenly mixed so that the tofu has changed to a yellow color, resembling eggs.
  5. Serve sandwich-style, topped with your favorite toppings. Enjoy!

Meal Prepping Tofu Scramble

If you want to meal prep this oil-free tofu scramble breakfast sandwich, make the tofu scramble as directed in the instructions. Place the tofu scramble in the fridge and take it out when you're ready for breakfast.

Microwave a serving of tofu scramble for 30-45 seconds. Then assemble your sandwich with your favorite toppings!

Recipe Prayer

Thank you God for this healthy breakfast. Watch over us throughout the day and help us use this day to grow closer to you. Amen.

Oil-Free Tofu Scramble Breakfast Sandwich

Related Recipes

Looking for other oil-free vegan breakfast recipes? I've got you! Check out my most popular breakfast ideas:

Tried this recipe?

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Oil-Free Tofu Scramble Breakfast Sandwich

Make this Oil-Free Tofu Scramble Breakfast Sandwich as a quick, high-protein vegan breakfast. These sandwiches take only 20 minutes and can be prepped ahead of time for breakfast in minutes!

Author:

Elizabeth

Serves:

4

Prep:

10

min

cook:

10

min

total:

20

min

Ingredients

  • 1 Block Tofu (Medium-Firm or firmer)
  • 4 Ounces Mushrooms
  • 1 Red Onion
  • 2 Teaspoons Garlic Powder
  • 2 Teaspoons Onion Powder
  • 1/2 Teaspoon Paprika
  • 1/2 Teaspoon Smoked Paprika
  • 1/2 Teaspoon Turmeric
  • Salt & Pepper, to taste
  • To serve: crusty bread/English muffin, sprouts, everything bagel seasoning, hot sauce, etc.

Instructions

  1. In a small bowl, mash the tofu with a fork. Set aside.
  2. Slice the mushrooms and chop the onion.
  3. Heat the mushrooms, onion, and crumble tofu in a non-stick pan over medium heat. Add in the spices and stir well.
  4. Cook until the onions and mushrooms are soft, tofu is warm, and the spices are evenly mixed so that the tofu has changed to a yellow color, resembling eggs.
  5. Serve sandwich-style, topped with your favorite toppings. Enjoy!
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January 16, 2022
Tracy Henry
Made this tonight. Absolutely delicious Elizabeth. You got this one just right!
Oh yay! I'm so glad you enjoyed it :)
January 16, 2022
L Collins
Hi Could you please confirm two things:1. The amount of salt. Seems like too much. 2. The directions say there is lemon juice in the dressing but it’s not listed under ingredients. ThanksL.
Hi there! Confirming that the two teaspoons of salt in the dressing is correct. I didn't salt the cauliflower when roasting it or the salad after it was done, so this amount of salt was perfect. If you're concerned about it you can decrease the amount of salt in the dressing and then add more at the end if you need it. As for the lemon juice, SO sorry about that! It was a typo in my directions and I've removed it now. Hope this helps :)
December 20, 2021
Martha
This looks lovely! Do you have a recipe for the red pepper hummus also? Thank you!
Hi Martha! I don't have a recipe for red pepper hummus on my site. I suggest taking a traditional hummus recipe and blending in roasted red pepper.
November 22, 2021
Amanda J Lehmann
I tried these and they were delicious! A bit dense but flavorful and the "buckeye" blend of peanut and chocolate was on point! Recommend!
Yay! I'm so glad you liked them! -- Elizabeth
December 6, 2021
Grace
Hi, these look amazing. I was wondering, could I used powdered peanut butter in place of creamy for the recipe? thanks
Hi Grace! There is already some powdered peanut butter in this recipe, so adding more might make the texture more gluey. Also, the real peanut butter adds some fat, which helps create flavor. That said, if you want to use powdered peanut butter, I would suggest mixing it with a high-fat liquid like coconut cream and then measuring out 2/3 cup. Hope this helps! Let me know how it goes :) -- Elizabeth
November 15, 2021
Becky
You mention using vegetable broth in your introduction but it isn’t included in the recipe
Hi Becky - thanks for pointing this out. I have removed mention of vegetable broth from this post. You do not need any vegetable broth. The mushrooms will release natural liquid which will prevent any sticking. -- Elizabeth
September 23, 2021
Tracy Henry
Hi Elizabeth, LOVE you recipes. Please keep them coming. :)I was wondering, can you share what is the vegan chocolate bar you used in this recipe?
August 28, 2021
Henry (Hank) Mader
thank you for the oil free recipe. I'm getting introduced to wild Bolete mushrooms here in Colorado, and everyone sautes Bolete's in butter or olive oil. I'm on a veggie, oil free regimen for heart health reasons. and your recipe suggestion may fill the bill. I can't wait to give it a try.
August 13, 2021
Lindsey Kuhn
This is so fun! Loving your creamy photography :)
August 13, 2021
Lindsey Kuhn
This looks incredible! So yummy and pretty photography