Vegetable Tofu Scramble

This super vegetable packed tofu scramble is an easy, freezer-friendly, fiber and protein packed meal that is perfect for meal prep!

The post Vegetable Tofu Scramble appeared first on Budget Bytes.

A few weeks ago someone asked me to make a homemade version of Amy’s Tofu Scramble. I had never had it before, so I went out and purchased one right away so I could give it a try. Well, it totally exceeded my expectations and I knew I needed to make something similar at home. This vegetable tofu scramble was flavorful, filling, and had an incredibly simple ingredient list. Those are all things I love, so I immediately set to work recreating it!

Vegetable Tofu Scramble in a skillet with a spatula

It wasn’t hard to create a similar vegetable tofu scramble at home, but I did have to make a few substitutions. I used different vegetables than in the store-bought version because there were too many for me to fit into one recipe. I also leaned heavily on frozen vegetables to make this easy, but you can totally use fresh if you prefer (check suggestions below).

And lastly, I only made the tofu scramble part of the recipe here, whereas the store-bought version comes with hash brown potatoes as a side. I did end up making some of my Smoky Roasted Breakfast Potatoes to serve on the side, but during the recipe testing phase I ate the scramble on its own and it was delicious alone as well. For that reason, I’m keeping the roasted potatoes as a separate recipe, even though they come with the store-bought frozen meal.

Choose Your Own Vegetables, Fresh or Frozen

This recipe is super flexible, so it’s great for using up odds and ends of vegetables that you might have in your refrigerator or freezer. For the recipe below I used some mushrooms, frozen peppers and onions, and frozen spinach. You could also try adding some shredded carrot, finely chopped broccoli, tomatoes, shredded cabbage, green onions, corn, or peas.

I used frozen spinach, despite it not being very “pretty” because I had some in my freezer that was on the edge of being dried out. To use fresh spinach instead, just give it a rough chop so it’s in slightly smaller pieces, then just sauté it in the skillet with the tofu and other vegetables until wilted.

Don’t Skip These Ingredients:

While this recipe is very flexible, there are two ingredients that I wouldn’t skip: the nutritional yeast and the salsa. The nutritional yeast really adds a big dose of umami that just makes this recipe so much more satisfying. It’s a shelf stable ingredient, so if this is the first time you purchase it, don’t worry, you’ll have plenty of chances to use it again. Here are a couple more recipes that use nutritional yeast.

The second ingredient you don’t want to skip is salsa. I find that the fresh, acidic flavor of the salsa really balances the whole dish and makes the flavors so much more complete. Sure, if you can’t stand salsa, go ahead and skip it, but to me, it really makes the entire dish.

Freeze Your Tofu for Better Texture

I highly suggest freezing your tofu beforehand because it changes the texture of the tofu. It’s hard to describe the change in the texture, but I dare say it’s a bit more sturdy after freezing and thawing, instead of being soft and crumbly. I usually just pop it in the freezer (in the original packaging) when I get home from the store, then transfer it to the refrigerator to thaw the day before I plan to cook.

How to Store Tofu Scramble

This vegetable tofu scramble will stay good in the refrigerator for 4-5 days and can be reheated quickly using the microwave. Or, once it has fully cooled in the refrigerator you can transfer it to the freezer and freeze for a couple of months. I reheated my frozen tofu scramble using the microwave.

Salsa being spooned onto a bowl of Vegetable Tofu Scramble
Salsa being spooned onto a bowl of Vegetable Tofu Scramble

Vegetable Tofu Scramble

This super vegetable packed tofu scramble is an easy, freezer-friendly, fiber and protein packed meal that is perfect for meal prep!
Total Cost $5.65 recipe / $1.41 serving
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 4 1.5 cups each
Calories 259.68kcal
Author Beth – Budget Bytes

Ingredients

  • 14 oz. firm or extra firm tofu $1.99
  • 8 oz. mushrooms $1.29
  • 2 Tbsp cooking oil $0.08
  • 1/2 tsp garlic powder $0.05
  • 1/4 tsp freshly cracked black pepper $0.02
  • 1 cup frozen onions and peppers* $0.35
  • 8 oz. frozen spinach* $0.93
  • 2 Tbsp nutritional yeast $0.42
  • 1/2 tsp salt $0.02
  • 1/2 cup salsa $0.50

Instructions

  • If you have the opportunity, fully freeze and then thaw the tofu in the days before making the recipe. While this isn't required, it does produce a better texture. When you're ready to make the recipe, remove the tofu from the package and press or squeeze the excess moisture out of the tofu. You can use a tofu press, or place the tofu on a plate, top it with a cutting board, then place something heavy, like a pot, and wait about 15 minutes while the moisture is pressed out. When tofu has been frozen, it's a bit more spongey, and I can squeeze or press most of it out just using my hands.
  • While the tofu is pressing, clean and slice the mushrooms. Thaw the frozen spinach, then squeeze out the excess water (I just squeeze it in my fist).
  • Add the cooking oil to a large skillet and place it over medium heat. When the skillet and oil are hot, tilt the skillet to coat the surface with oil. Crumble the tofu into the skillet, then sprinkle the garlic powder and pepper over top. Sauté the tofu for 2-3 minutes in the hot skillet. Don't worry if it starts to stick, the moisture from the vegetables will loosen it from the bottom of the skillet.
  • Add the mushrooms and continue to sauté until the mushrooms have softened. Add the frozen bell peppers and onions and continue to sauté until they have heated through. Finally, add the thawed and squeezed spinach, and continue to sauté until heated through again.
  • Finally, season the skillet with nutritional yeast and salt. Toss until everything is well coated in nutritional yeast. Give it a taste, and adjust the salt if needed.
  • Serve the vegetable tofu scramble topped with a couple of spoonfuls of salsa, and enjoy!

Notes

*You can use fresh in place of frozen. Simply add to the skillet and sauté until tender.

Nutrition

Serving: 1.5cups | Calories: 259.68kcal | Carbohydrates: 11.68g | Protein: 23.38g | Fat: 16.3g | Sodium: 625.35mg | Fiber: 5.85g

How to Make Vegetable Tofu Scramble – Step by Step Photos

Tofu package

You’ll need a 14oz. package of firm or extra firm tofu for this recipe. You’ll get the best texture if you fully freeze and then thaw the tofu beforehand. I usually pop it in the freezer, in the original packaging, when I get home from the store, then transfer it to the refrigerator to thaw the day before I plan to use it.

Pressed tofu on a plate with paper towel

When you’re ready to cook, press the excess moisture out of the tofu. I find that when I freeze and thaw the tofu it’s a bit spongey, so I can just gently squeeze it with my hands. Otherwise, you’ll want to use a tofu press or place it on a plate, top it with a cutting board, then place something heavy on top and wait about 15 minutes. Wash and slice 8oz. mushrooms while the tofu presses. Thaw and squeeze 8oz. frozen spinach.

Crumbled tofu in a skillet being seasoned with garlic powder

Heat 2 Tbsp cooking oil in a large skillet over medium heat. Once the skillet and oil are hot, tilt the skillet to coat the surface. Crumble the pressed tofu into the skillet, then season with ½ tsp garlic powder and about ¼ tsp freshly cracked pepper. Sauté the tofu for 2-3 minutes. Don’t worry if it sticks to the skillet a little, as it will loosen once you begin to add some of the vegetables.

Sliced mushrooms added to the skillet with the tofu

Add the sliced mushrooms to the skillet and continue to sauté until the mushrooms have softened.

Frozen peppers and onions being added to the skillet

Add about 1 cup frozen onions and bell peppers (or fresh) and continue to sauté until the peppers and onions are heated through.

Spinach added to the skillet

Add the thawed and squeezed frozen spinach to the skillet and continue to sauté until the spinach is heated through.

Nutritional Yeast being sprinkled over the tofu scramble in the skillet

Now it’s time to give the tofu scramble its final seasoning. Sprinkle in about 2 Tbsp nutritional yeast and ½ tsp salt. Stir until everything is coated in nutritional yeast, then give it a taste and adjust the salt if needed.

Vegetable tofu scramble in a glass meal prep box with roasted potatoes

Serve topped with a couple spoonfuls of salsa, or pack it up into meal prep containers (I added some Smoky Roasted Breakfast Potatoes to my containers), and refrigerate or freeze for later!

The post Vegetable Tofu Scramble appeared first on Budget Bytes.

Quick Tofu Stir Fry

Here’s a little quickie for you this weekend! This super simple tofu stir fry is a riff off of my favorite Beef and Cabbage Stir Fry. It’s super fast, super easy, and endlessly customizable. Keep reading to see all the possibilities for making this tofu stir fry your own!

The post Quick Tofu Stir Fry appeared first on Budget Bytes.

Here’s a little quickie for you this weekend! This super simple tofu stir fry is a riff off of my favorite Beef and Cabbage Stir Fry. It’s super fast, easy, filling, inexpensive, and endlessly customizable. Keep reading to see all the possibilities for making this tofu stir fry your own!

Quick Tofu Stir Fry in a skillet with sriracha and a bowl of peanuts on the side

Use any Stir Fry Sauce

This recipe is so flexible that you can literally use any type of stir fry sauce, so go with whatever you like best. The stir fry sauce for the Beef and Cabbage Stir Fry, which this recipe is based upon, is a spicy and super simple 4-ingredient sauce, but I switched it up this time and used a non-spicy sauce, then just added sriracha on top for heat as needed. Feel free to use that original sauce, something a little less sweet like the sauce used in my Ground Turkey Stir Fry, a richer oyster based sauce like in my Garlic Noodles with Beef and Broccoli, or even something a little sweeter like a bottled sweet chili sauce. It’s so flexible!

Change Up the Vegetables

I love using bagged coleslaw mix (shredded cabbage and carrots) in stir fry because there’s no prep involved, it’s filling, and it’s still super inexpensive. I used about ½ of a 1 lb. bag of mix here, but you could probably even add more if you want it more vegetable heavy. You can shred your own cabbage and carrots (you’ll want about 5 cups), or even use a bag of frozen stir fry vegetables in place of or in addition to the shredded cabbage.

If using frozen vegetables, I suggest adding them to the skillet before the cabbage because they’ll need a little longer to cook. If you are increasing the amount of vegetables, you may wan to also increase the sauce and add half to the tofu and half after adding the vegetables.

Substitute the Peanuts

If you don’t like or can’t have peanuts, don’t worry! They’re totally optional. I love the crunchy texture they add to the dish, but you can either leave them out, substitute with another nut (maybe cashews or almonds), or add a few sesame seeds to the stir fry at the end. It’s up to you!

How are the Leftovers?

I’m going to call the leftovers of this one “subjective.” Haha! Dishes like this will seep water as they sit in the refrigerator and the cabbage (or other vegetables) will soften further, but that wouldn’t stop me from reheating and enjoying the leftovers. If you’re a bit more sensitive to texture and flavor changes, you may not enjoy the leftovers.

front view of three bowls full of quick tofu stir fry
three bowls of quick tofu stir fry

Quick Tofu Stir Fry

This super fast and inexpensive tofu stir fry is super filling, easy enough for busy weeknights, and endlessly customizable!
Total Cost $3.82 recipe / $0.96 serving
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4
Calories 272.43kcal
Author Beth – Budget Bytes

Ingredients

Stir Fry Sauce

  • 3 Tbsp soy sauce $0.18
  • 2 Tbsp brown sugar $0.08
  • 2 Tbsp water $0.00
  • 1 tsp toasted sesame oil $0.10
  • 2 cloves garlic, minced $0.16
  • 1 tsp freshly grated ginger $0.10

Stir Fry

  • 2 Tbsp cooking oil $0.08
  • 14 oz. extra firm tofu $1.79
  • 1/4 cup chopped peanuts $0.12
  • ½ lb. coleslaw mix (shredded cabbage and carrots) $0.90

Toppings

  • 2 green onions, sliced $0.20
  • 1 Tbsp sriracha (optional) $0.11

Instructions

  • Prepare the stir fry sauce first. In a bowl combine the soy sauce, brown sugar, water, toasted sesame oil, minced garlic, and grated ginger. Set the sauce aside.
  • Slice the green onion and chop the peanuts.
  • Take the tofu out of the package, draining away any liquid from the package (no need to press the tofu as the water will be cooked out). Crumble the tofu into a bowl.
  • Heat the cooking oil in a large skillet over medium-high. Once the skillet and oil are very hot, add the crumbled tofu and stir fry for about 5 minutes, or until there is no longer any water pooling on the bottom of the skillet.
  • Add the prepared stir fry sauce to the skillet and continue to cook and stir for 2-3 minutes more. Finally, add the slaw mix and chopped peanuts and stir fry for 1-2 minutes more, or just until the cabbage begins to wilt. Top with sliced green onions and a drizzle of sriracha, then serve!

Nutrition

Serving: 1serving | Calories: 272.43kcal | Carbohydrates: 16.98g | Protein: 14.53g | Fat: 17.73g | Sodium: 815.75mg | Fiber: 3.33g
close up of quick tofu stir fry in the skillet

How to Make Quick Tofu Stir Fry – Step by Step Photos

stir fry sauce in a white bowl with a fork

Make the stir fry sauce first. In a bowl, combine 3 Tbsp soy sauce, 2 Tbsp brown sugar, 2 Tbsp water, 1 tsp toasted sesame oil, 2 cloves of minced garlic, and about 1 tsp grated fresh ginger. Set the sauce aside.

chopped peanuts and sliced green onion

Chop ¼ cup peanuts and slice two green onions.

tofu and coleslaw mix

These are the two main ingredients in this super simple stir fry–tofu and shredded cabbage and carrots (coleslaw mix). You can switch up the vegetables or add more if you’d like. See the notes above the recipe for ideas.

crumbled tofu in a bowl

Take the tofu out of the package, draining away any liquid (there is no need to press the tofu for this recipe because the excess water will be cooked out). Crumble the tofu into a bowl.

sauce being added to cooked tofu in the skillet

Heat 2 Tbsp cooking oil (your favorite kind) in a large skillet over medium-high heat. Once the oil and skillet are hot, add the crumbled tofu and stir fry until there is no longer any liquid pooling in the skillet. Pour the prepared sauce over top and continue to cook and stir for 2-3 minutes more.

shredded cabbage and carrots added to the skillet

Finally, add the shredded cabbage and carrots, and the chopped peanuts to the skillet. I used half the bag, or about ½ lb., but you could probably add more if you’d like. Continue to cook and stir for only 1-2 minutes more, or just until the cabbage begins to wilt.

Sriracha being drizzled over the skillet

Top the stir fry with sliced green onions and a drizzle of sriracha, then serve!

three bowls of quick tofu stir fry

The post Quick Tofu Stir Fry appeared first on Budget Bytes.