Spicy Tofu Scramble Recipe with Mushrooms and Bell Peppers

Tofu scramble with mushrooms - the perfect vegan high-protein breakfast
Tofu scramble with mushrooms by Jason Lugo / Getty Images.
Ratings (7)
  • Total: 15 mins
  • Prep: 5 mins
  • Cook: 10 mins
  • Yield: 2-3 servings
Nutritional Guidelines (per serving)
294 Calories
15g Fat
29g Carbs
18g Protein
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Nutrition Facts
Servings: 2-3 servings
Amount per serving
Calories 294
% Daily Value*
Total Fat 15g 19%
Saturated Fat 2g 12%
Cholesterol 0mg 0%
Sodium 423mg 18%
Total Carbohydrate 29g 11%
Dietary Fiber 5g 19%
Protein 18g
Calcium 497mg 38%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Looking for easy tofu recipes? Here is a complete list of tofu recipes.

Tofu scramble is a quick, easy and healthy way to start the day, and the combination of tofu doused in hot sauce in this spicy tofu scramble is a great way to pry your eyes open in the morning. Feel free to add any extra veggies or spices that you happen to have on hand, as it really is hard to go wrong with tofu scramble.

Like many people, I like to get a big boost of protein first thing in the morning in order to get me going and keep me full. And, if you're vegetarian or vegan, tofu is a great way to get that protein boost. 

Need another reason to eat tofu scramble with hot sauce in the morning? Cayenne is said to fire up your metabolism a bit, and, once you've followed this simple recipe once or twice, you'll probably be able to do it in your sleep. But make a pot of coffee first, so that you don't have to!

This recipe is vegetarian and vegan, and, if you need it to be gluten-free as well, just swap out the soy sauce for a gluten-free alternative, such as Bragg's Liquid Aminos, coconut aminos or tamari. 

Scroll down for some more vegetarian and vegan tofu scramble recipes to check out. 

Ingredients

  • 3 tbsp. olive oil or margarine
  • 1/2 yellow or white onion, diced
  • 3 cloves garlic, minced
  • 1 tsp. soy sauce (or a gluten-free substitute if needed)
  • 1 12-oz container firm or extra firm tofu, drained and cut into 1 inch cubes
  • 1/2 bell pepper, any color, diced
  • 3/4 cup mushrooms, sliced
  • 3 green onions, diced
  • 2 tomatoes, chopped
  • 1/2 tsp. ground ginger
  • 1/2 tsp. chili powder
  • 1/4 tsp. cayenne pepper
  • Hot sauce or chili sauce, to taste
  • Salt and pepper to taste (sea salt or kosher salt and fresh ground pepper is best)

Steps to Make It

  1. Sautee the yellow or white onion and garlic in the olive oil or margarine for 3-5 minutes, until onions are slightly soft.

  2. Add remaining ingredients, except salt and pepper.

  3. Stirring frequently, sautee for another 6-8 minutes, until veggies are done and tofu is lightly fried. Add a dash of salt and pepper, to taste.

  4. Wrap in a flour tortilla, if desired or enjoy plain.

Like making tofu scramble for breakfast? Here's a few more recipes to try: