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Garden Tofu Scramble

Garden Tofu Scramble

Prep: 15 min
Cook: 20 min
Total: 35 min
Servings: 4

Make a classic tofu scramble healthier using the best of fresh produce and a few simple seasonings to create a scramble that's just as delicious served for breakfast as it is for dinner. Serve with your favorite pairings like avocado, vegan sausage, toast, crispy potatoes, or even quinoa.

Author Stephanie Dreyer
by Stephanie Dreyer
Recipe Ingredients

Ingredients & Directions

Recipe Ingredients


Yield: Tofu Scramble (4 Servings, 4 Cups)
Needed Kitchenware: Cooking pan
  • (optional) 1 tbsp olive oil
  • 4 garlic cloves, minced
  • 1 yellow onion, small, diced
  • 1 carrot, large, diced
  • 1 zucchini, small, diced
  • 1 cup button mushrooms, thinly sliced
  • 1 cup cherry tomatoes
  • ½ tsp salt, plus more to taste
  • ¼ tsp freshly ground black pepper, plus more to taste
  • 1 14.5 oz firm tofu
  • 2 tbsp nutritional yeast
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 bunch lacinato kale, stems discarded and leaves cut into ribbons
Recipe Directions


  • In a large cooking pan over medium heat, add the olive oil or substitute with vegetable broth, vegetable stock, or water if needed. When hot, add the garlic, onion, and carrot. Cook for about 2-3 minutes and add the zucchini. Cook until lightly browned but firm, about 2-3 minutes. Add the mushrooms and tomatoes and cook for 5 minutes. Season with the salt and pepper to taste.
  • Using your hands, crumble the tofu into the skillet, and add the nutritional yeast, garlic powder and onion powder. Stir well and cook for about 5 more minutes. Stir in the kale and cook until slightly wilted, about 2 minutes. Remove from the heat and season with salt and pepper to taste.

You can substitute the olive oil for vegetable broth/stock or water.

You can substitute the tofu for Pumfu.

Leftovers can be stored in an airtight container in the refrigerator for up to 1 week.

Pressing or freezing tofu to prepare is not necessary and might alter the recipe as the tofu should be soft and crumbly.

Adjust the recipe to the vegetables you have on-hand, it's very easy to substitute! Subtituting the kale for spinach, arugula, or chard are good options.

Recipe nutrition

Nutritional Information

Yield: 4 Cups Tofu Scramble
Servings: 4
Information per serving:
Energy: 200.5 kcal
Carbohydrate: 18.2 g
Protein: 20 g
Fiber: 5.1 g
Sugar: 5.2 g
Fat: 8 g
Monounsaturated Fat: 1.8 g
Polyunsatured Fat: 4 g
Omega-3: 0.4 g
Omega-6: 3.2 g
Saturated Fat: 1.3 g
Trans Fat: 0 g
Cholesterol: 0 mg
Choline: 56.2 mg 13% DV
Folate: 29.7 µg 7% DV
A: 12483.7 IU 535% DV
B1: 0.7 mg 59% DV
B2: 0.2 mg 21% DV
B3: 5.2 mg 37% DV
B5: 10.5 mg 209% DV
B6: 2.7 mg 206% DV
B12: 0 mg 0% DV
C: 98.9 mg 132% DV
D: 2 IU 0% DV
E: 0.2 mg 1% DV
K: 6.5 µg 7% DV
Calcium: 517.3 mg 52% DV
Copper: 0.4 mg 46% DV
Iron: 4.4 mg 25% DV
Magnesium: 60.9 mg 19% DV
Manganese: 1.1 mg 61% DV
Phosphorus: 256.3 mg 37% DV
Potassium: 439.2 mg 9% DV
Selenium: 26.4 µg 48% DV
Sodium: 340.5 mg 23% DV
Zinc: 2.6 mg 32% DV

Please note nutritional information varies dependent on agricultural conditions, consistency in manufacturing processes, and honesty in reporting. We cannot accurately report on the amount of harmful chemicals or beneficial plant constituents that might be present in these ingredients. We cannot report on the content of material added during the cooking process. We cannot guarantee if the vitamins present are natural or synthetic. We make no guarantees to the accuracy of this information and continue to suggest purchasing organic, high-quality, fresh ingredients from local, trusted sources. Percent Daily Values are based on a 2,000 calorie diet and values come regulated from the FDA. Your daily values may be higher or lower depending on your needs.

Tips, Suggestions, Photos, & More Information

garden tofu scramble nutritional yeast

Garden Tofu Scramble

What is a garden tofu scramble? Well it's a tofu scramble using whatever vegetables you have on-hand in your kitchen. This recipe uses a lovely combination of carrots, zucchini, mushrooms, kale and more, but you can certainly substitute for options you have available.

Here is a list of ingredients that you might consider using one day in your garden tofu scramble version: spinach, arugula, chard, a dash of turmeric powder, tomatoes, parsley, cilantro, potatoes, zucchini, squash, kale, collard greens, or corn.

tofu scramble with vegetables and spices

Vegan Scrambled Eggs Without Tofu?

Want to substitute the tofu? No problem! Use a product called Pumfu that is just like tofu except that instead of soybeans the tofu is made from pumpkin seeds. Many products like this are popping up in the market and can be used in this recipe!

tofu scramble served with vegetables and sides

How to Serve Tofu Scramble

Serve with your favorite pairings like avocado, vegan sausage, toast, crispy potatoes, or even quinoa.

You can also use the tofu scramble inside of a large tortilla for a great breakfast burrito option. You can of course also have it all on its own with your favorite condiment. Enjoy!

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