Nutritarian Tofu Scrambled Eggs

Tofu Scrambled eggs Dr Fuhrman Eat to Live recipe 6 week Eat to Live program Nutritrian diet planTofu scrambled eggs.  Welcome to the revolution my friends!

No oil.

No added salt.

No cholesterol.

Need I say more?

Sorry you’re not going to get off that easy!  I have a lot more to say about my all-time favorite nutritarian breakfast! 

But I get it if you want to skip the science-y stuff–just head to the end of the page for the delicious printable recipe!

What has more protein: 2 scrambled eggs or 8 ounces of tofu scramble? 

One (very hearty) serving of these tofu scrambled eggs (which you can see in that pic above) can kick eggs’ protein-content’s ass!  By, like, a lot!

A typical large egg has 6 grams of protein.  See for yourself: 

egg nutrition facts how much protein in one eggSo, even if your typical scrambled eggs breakfast consisted of 2 eggs, you’d only be at 12 grams of protein.

Guess how much plant-based protein is packed into those glorious tofu eggs up there?

24 grams.

Yup, tofu wins that battle.  And a few other important ones too: 

It wins in the calcium department: 30% of your recommend daily intake versus 4% for two large eggs.  Iron is a win too: tofu eggs score 18% of your recommended intake versus 12% for the two eggs.  

In fact, the only areas where eggs do beat out tofu, is in their Vitamin D and B12 content.  No big surprise here, they are animal products after all.  Vitamin D and B12 are two of the vitamins that Dr. Fuhrman recommends supplementing when you’re on a plant-based diet.

I don’t know about you, but I prefer my Vitamin D and B12 without the bad stuff, namely artery-clogging cholesterol and saturated fat. 

Dr Fuhrman Eat to Live Program nutritarian recipe tofu eggs vegan tofu eggsGorge Yourself Guilt Free!

I have been known to eat the entire pan of tofu eggs at one sitting, especially if I worked out first in the morning.  And extra-especially when they’re jazzed up a bit with yummy add ins like the chopped tomatoes and spinach shown above. 

Yup, I’m a girl that likes to grub and that’s why Dr. Fuhrman’s nutritarian plan has worked out perfectly for me!

The beauty of these tofu scrambled eggs is you can literally gorge yourself on them to your heart’s content because there’s nothing bad in them!

Well, unless you think loads of plant-based protein, iron, calcium, vitamins and amino acids are bad.  

Try gorging yourself on half a dozen eggs in the morning and tell me how you’d feel–certainly not light, tight and ready to forge through your day!

Nutritional Yeat Whole Foods Nutritional Yeast What is Nutritional Yeast Dr Fuhrman 6 week eat to live program planWhat in the world is Nutritional Yeast? 

The secret ingredient to these tofu eggs is nutritional yeast.

Settle down! 

I know “yeast” can seem like a scary word, but I promise you it’s not only natural and good-for-you, its damn delicious! 

Nutritional yeast is a deactivated yeast that has a rich, nutty, creamy and cheesy flavor.  It’s a vegan and nutritarian staple ingredient (and you can use it to make this unbelievably yummy Mac N’ Cheese sauce).  

You can find it a Whole Foods, Sprouts or online here:

Nutritional yeast is a great source of Folate (with 48% on your recommended intake in only 2 tablespoons), riboflavin, niacin, B6, and 18 amino acids! 

It’s magic cheesy powder!

It’s vegan fairy dust–because you’re going to start sprinkling it on everything! 

Dr Fuhrman Eat to Live Nutritarian Plan Program 6 week tofu scrambled eggs vegan no oil oil freeInterested?  Ready to take the tofu scramble plunge?

Let’s do this!

Nutritarian Tofu Scrambled Eggs
Serves 2
Ready for the perfect high-protein breakfast without the cholesterol, saturated fat, or sodium in traditional scrambled eggs? Try out this no-oil, plant-based recipe and ditch the bad stuff for good!
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Ingredients
  1. 1 carton firm tofu (I use Trader Joe's organic, pink-labeled brand; it's 19 ounces)
  2. 2 cups low-sodium veggie broth
  3. 1/4 cup nutritional yeast
  4. 1 tsp. garlic powder
  5. ground pepper, to taste
Instructions
  1. Add 1 cup veggie broth to a large skillet and set to medium-high heat.
  2. Drain your tofu well, and score into cubes with a sharp knife.
  3. Add tofu to heated skillet and continue to chop it up using a kitchen spatula.
  4. Chop it down to your desired consistency and raise heat to high.
  5. Cook tofu for 10 minutes over high heat. Add more veggie broth as needed and stir well every 2 to 3 minutes.
  6. Reduce heat to a simmer and add the nutritional yeast, garlic powder and ground pepper to taste.
  7. Adjust seasonings to your taste, adding more nutritional yeast for a richer, cheesier taste.
Notes
  1. You can add in fresh veggies like tomatoes and spinach after seasoning the tofu scramble. You can also add this mixture to a whole wheat tortilla for a yummy breakfast burrito!
My Momma Told Me http://mymommatoldme.com/

I hope you give this tofu scrambled eggs recipe a try and incorporate it into your healthier lifestyle!  Even replacing one breakfast a week can have a positive effect on your health!

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10 thoughts on “Nutritarian Tofu Scrambled Eggs

  1. Whitney

    YUMMMM!!! These are delicious and I’m so excited that I have a savory option for breakfast now!!! I added spinach, salsa, and avocado…HAPPY GIRL! THANK YOU!!!

    Reply
  2. Esther

    Hi Kristen,

    Thanks For all those great recipes – can’t wait to try them all.

    You mentioned in another recipe non-fortified nutritional yeast but the one you put in that recipe has folic acid in it?
    Just wondering as I’m from Australia and I couldn’t find any non-fortified nutritional yeast – so I ordered it from the U.S which is quite pricey. Is that only for when you do the 6 week start?

    Reply
    1. Kristen Post author

      Hi Esther!

      I need to update this recipe as it was before I learned about non-fortified yeast!

      Yes! The non-fortified yeast is super-pricey–needless to say I was very sad when I had to give up my Braggs brand that was easily available at my grocery store.

      I advise going all the way non-fortified because of the harmful effects of synthetic folic acid–you can read more about it here.

      I use nutritional yeast all. the. time. so my exposure would be great. But, it truly boils down to what you’re comfortable with. I would suggest doing some research and deciding if you’re okay with the exposure. Price is certainly an issue!

      xo, Kristen

      Reply
    1. Kristen Post author

      Hi Adri!

      No, I don’t drain the water out. I cook them long enough so that the water and veggie broth almost evaporate.

      Hope you enjoy them!

      xo, Kristen

      Reply

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