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Garden Vegetable Tofu Breakfast Scramble – Easy, Healthy, Plant-Based, Oil-Free, Gluten-Free Vegan Recipe from Plants-Rule

This simple High-Protein Garlic Scape Mushroom Tofu Scramble makes a delicious, protein-packed breakfast. Garlic scapes taste like a combination of garlic and chives so this plant-based recipe is for allium lovers!

Vegan Tofu Scramble: Healthy Alternative to Eggs

Growing up as a non-vegan, a recipe I ate on repeat for many years was scrambled eggs. As a kid in college, with limited kitchen space and a small budget, scrambled eggs and veggies were often a quick, easy meal. I was convinced eggs were a healthy way to get my protein.

Even when I was backpacking on farms in New Zealand, we always had a surplus of eggs and vegetables. When the fridge was empty, I could usually scavenge together some bits of onion, bell pepper, and green vegetables. In a few minutes, I would have a hot, satisfying plate of food. Served over toasted whole wheat bread, salad greens, or roasted potatoes, this was a hearty breakfast (or sometimes dinner).

I always loved the versatility and simplicity of the dish.

Going plant-based, though, I have been looking for egg-free alternatives. I’ve already been making a Oil-Free Garden Vegetable Tofu Breakfast Scramble. However, when I saw garlic scapes at the market, I knew they would make a great addition to my next plant-based vegan scramble.

How to Make a Healthy Tofu Scramble

Making a vegan tofu scramble is a lot like making an egg scramble. First, you want to saute off your vegetables. In this case, I’m using a combination of mushrooms and garlic scapes. While that happens, you want to prepare your tofu.

In an egg scramble, you would crack and whip up the eggs. For a tofu scramble, though, you need to drain and crumble the tofu into a bowl. You’ll mix it with nutritional yeast, turmeric (for color), smoked paprika, and a dash of plant-based milk (for creaminess). If you really crave that egg flavor, you can add a dash of black salt.

Just like a traditional scramble, first, you want to saute off your vegetables

Tofu: A Healthy Source of Plant-Based Vegan Protein

This High-Protein Garlic Scape Mushroom Tofu Scramble may look like it has eggs, but that soy tofu is much healthier! Tofu is loaded with tons of healthy plant-based protein. Just one serving of this recipe has 26g of protein! That’s over 50% of your daily needs!

Plus, unlike eggs, there’s no cholesterol and very little saturated fat. Also, unlike eggs, tofu is a healthy source of calcium, iron, potassium, and fiber. This means you get a breakfast that is full of delicious flavor and is packed with healthy, plant-based nutrition. A great way to start the day!

Yellow turmeric powder and nutrional yeast add golden color to this tofu scramble.

How Do I Make Different Tofu Scramble Variations?

Just like a traditional recipe, there are limitless variations with this High-Protein Garlic Scape Mushroom Tofu Scramble. First of all, you can mix and match with whatever vegetables you have on hand or what’s in season. It’s a great way to make use of some of that CSA and Farmer’s Market organic produce. For this recipe, use other varieties of mushrooms, add in some bell pepper or dice an onion.

Also, plant-based tofu scramble is a great clean-out-the-fridge dish to make on a Saturday morning before heading to the grocery. You can use up leftover bits of asparagus, broccoli, zucchini, and baby spinach. Plus, you can add fresh herbs like parsley, thyme, basil, and chives.

What are Garlic Scapes? How Do I Cook Them?

Garlic scapes are the long, green stalks that grow on the tops of garlic bulbs. They’re often cut short so that all of the nutrients are directed down into the bulb. However, some farmers let the scapes grow long so that they can be harvested.

Garlic scapes taste like a combination of garlic and chives. Smaller, more tender stalks (usually found at the beginning of the season, in early spring) are milder in flavor. Longer stalks are found later in the season and have a more pungent flavor, requiring a bit more cooking time.

You’ll want to remove the bulb of garlic scapes and discard; this can be quite bitter and tought to eat. Then, you can cook garlic scapes like you would cook asparagus or green beans. They saute well into stir-fry, can be mashed into pesto, or even tossed on the grill for a veggie bowl.

Is Tofu Scramble a Good Meal for One?

Yes! The beauty of a plant-based tofu scramble is that it cooks quickly, only takes one pan, and is a satisfying combination of vegan protein with lots of veggies. It makes a great meal for one. Even if you don’t plan on eating the whole batch, cook it all! Leftovers reheat really easily in a saute pan or the microwave.

That said, a vegan tofu scramble also makes a great dish for feeding a crowd. It’s easy to stretch the recipe with more vegetables and another pack of tofu. For the full breakfast spread, serve it with: Smoky Sweet Potato Oil-Free Breakfast Hash, Peach Chia Pudding Parfait, Gluten-Free Oatmeal Raisin Pancakes, Chili Roasted Oil-Free Russet Potato, and Healthy Plant-Based Blueberry Banana Oatmeal Bars.

Chef Katie’s Plant-Based Cooking Tips:

Shopping at Farmer’s Markets: Shopping at local farmer’s markets gives you the freshest, highest quality produce. Plus, you support sustainable agriculture and the local community. The types of fruits and vegetables available will depend on the season. I shopped at Chicago’s Green City Market for this incredible produce. Nichols Farm and Orchard and Iron Creek Farm grew the sweet onions, basil, and zucchini for this recipe.

Other Vegetable Variations: Use this recipe as a template for other vegetable variations. It’s a great recipe to clean out your fridge or use up that CSA. You can add mushrooms, asparagus, broccoli, spinach, bell peppers, garlic scapes, or other vegetables you have on hand.

Black Salt: Black Salt comes from black volcanic rock. It has a sulfuric flavor, reminiscent of eggs. It is traditionally found in Indian markets and can be added to vegan recipes that would traditionally have eggs. You can omit it if unavailable.

Oil-Free Mission: I’m on a mission to get rid of empty calories, like those found in refined oils. This recipe is 100% oil-free.