Southwest Tofu Scramble

I love a hearty, filling, hot breakfast. This Southwest Tofu Scramble is one of my favorite vegan breakfasts!

Southwest Tofu Scramble

I recently shared my simple tofu scramble. It’s a quick and easy version that isn’t spicy but still delicious. This version is for the people who like a little spice!

Adding the beans to this tofu scramble really helps fuel you longer than the veggies alone. I also like to add potatoes and avocado to tofu scrambles but I didn’t here because those don’t reheat as well. This version with beans and peppers is a meal prep dream because it reheats like a dream. Stick your potatoes and avocado on the side if you want them.

Southwest Tofu Scramble

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If you are new to tofu, check out my Tofu Starter Guide. I use extra firm tofu for this recipe. It’s found in the refrigerated section where vegan products are stored, usually near the dairy area.

For most recipes I use my tofu press but I don’t for tofu scrambles. I like to pull pieces apart with my hands because it looks more like a regular scramble.

Hearty Tofu Scramble

You can choose whatever types of veggies you want. I choose onions, bell peppers (I used half red and half yellow), and jalapenos.

Southwest Tofu Scramble Breakfast Burrito

These also make great Breakfast Burritos! Choose your favorite burrito-size tortilla, scoop in the Southwest Tofu Scramble, I like to add salsa, then fold it up.

Southwest Tofu Scramble

Ingredients

  • 1/4 cup onion, diced
  • 1 bell pepper, yellow or red, diced
  • 1 jalapeno, sliced, de-seed if you don’t want it spicy
  • 1 block organic , extra firm tofu
  • 1 teaspoon Real Salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon turmeric
  • 2 tablespoons nutritional yeast
  • 1/4 cup water
  • 1 can black beans, drained and rinsed
  • 1/4 cup of chopped cilantro, more or less if desired

Do

  1. In a hot skillet, I used nonstick, cook diced onion, diced bell peppers and sliced jalapenos. Stir regularly until veggies are tender crisp.
  2. Next, use your hands to pull bite-sized pieces of tofu apart. Squeeze out excess water, then place it in the skillet with the peppers and onions.
  3. Sprinkle the salt, spices and nutritional yeast over the crumbled up tofu. Give it a stir then add the 1/4 cup water and stir again.
  4. Continue to cook until all the water has cooked out and the tofu is hot.
  5. Add the drained and rinsed black beans, stir and cook for a few more minutes. Just long enough for the beans to get hot.
  6. Then add the cilantro, cover with a lid and remove from heat. The cilantro will steam quickly but the flavor will be delicious!

Serve this with potatoes, fresh veggies like tomatoes or avocado and a side of toast. I always eat this with salsa. When I’m in the mood for something a little more awesome, I’ll wrap it into a tortilla!

Southwest Tofu Scramble
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Breakfast
Serves: 4 servings
Ingredients
  • ¼ cup onion, diced
  • 1 bell pepper, yellow or red, diced
  • 1 jalapeno, sliced, de-seed if you don't want it spicy
  • 1 block organic , extra firm tofu
  • 1 teaspoon Real Salt
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ¼ teaspoon turmeric
  • 2 tablespoons nutritional yeast
  • ¼ cup water
  • 1 can black beans, drained and rinsed
  • ¼ cup of chopped cilantro, more or less if desired
Instructions
  1. In a hot skillet, I used nonstick, cook diced onion, diced bell peppers and sliced jalapenos. Stir regularly until veggies are tender crisp.
  2. Next, use your hands to pull bite-sized pieces of tofu apart. Squeeze our excess water, then place it in the skillet with the peppers and onions.
  3. Sprinkle the salt, spices and nutritional yeast over the crumbled up tofu. Give it a stir then add the ¼ cup water and stir again.
  4. Continue to cook until all the water has cooked out and the tofu is hot.
  5. Add the drained and rinsed black beans, stir and cook for a few more minutes. Just long enough for the beans to get hot.
  6. Then add the cilantro, cover with a lid and remove from heat. The cilantro will steam quickly but the flavor will be delicious!

 

Tofu Scramble

Most days we have some version of oatmeal for breakfast. We would reserve other breakfasts that require more cooking for weekends. This Tofu Scramble is so quick and easy, you’ll be able to make it on a weekday!

Tofu Scramble

In fact, we love it so much, I’m thinking it’s going to start making an appearance on our dinner meal plan! Just like a traditional scramble, you can add just about anything you want to this. Our kids prefer it plain but I love it with peppers and veggies and always salsa!

Tofu Scramble makes a great meal prep recipe because it stores well in the refrigerator. I’ve got two containers waiting for tomorrow.

Tofu Scramble

I recently shared some tips for choosing and making tofu. For this recipe, I use extra firm tofu since that is what I usually purchase but you could use firm tofu. I don’t press the tofu before using it in this recipe because I prefer to break pieces off and squeeze the water out by hand. I feel like this makes it look more like a traditional scramble.

Tofu Scramble

Tofu Scramble

I love this Tofu Scramble with peppers and onions but my kids prefer it without. I compromise by trying to cook the veggies in half the pan, you could also use a separate pan. For this recipe, I’m designating the onions and peppers as optional but for me, they make the dish.

Ingredients

  • 1 block organic extra firm tofu
  • 1 teaspoon sea salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon turmeric
  • 2 tablespoons nutritional yeast (see note below)
  • 1/4 cup water
  • 1 bell pepper, I used half red and half yellow (optional)
  • 1/4 cup diced onion (optional)
  • 1 cup of greens, spinach or mixed greens (optional)

Do

  1. Use your hands to pull bite sized pieces of tofu apart. Squeeze the tofu in your hand to squeeze out excess water, then place it in a non-stick skillet.
  2. Turn the heat up to medium and sprinkle all the salt, garlic powder, onion powder, turmeric and nutritional yeast over the tofu. Give it a stir, then add the water over the top and continue to stir until it’s all combined.
  3. If cooking onions, peppers and greens, add them now. You can try to keep them away from the rest of the tofu if needed or mix it all together.
  4. Continue to cook until all the water has cooked out, stir occasionally, until all the veggies are done and to tofu is warm.
  5. Taste test a bite to see if it needs more seasoning. Black pepper is another good choice.

Enjoy

We love this with a side of toast, fruit and potatoes. Sometimes we will even wrap it up in a tortilla or serve with pancakes! This Tofu Scramble reheats really well and is perfect for meal prep!

Tofu Scramble

Note

For years I’ve used a fortified nutritional yeast. Last year I noticed that every time I ate something with a lot of nutritional yeast I would get a lot of inflammation. My friend Anne at Recipe for Life recommended I try unfortified nutritional yeast and even sent me a big bag to try!

So far I haven’t noticed the same inflammation issue but I’ve been a bit gun shy. I haven’t tried recipes with a lot of nutritional yeast but using this recipe and others with just a little haven’t caused any issues.

I have noticed that this unfortified nutritional yeast doesn’t make food as yellow as the fortified version. The turmeric I used helps make the tofu look a bit more egg-like for those folks in our families that want that look.

Want more eggy flavor? A lot of people will use a special kind of salt to give vegan foods an egg like flavor. I don’t typically use it because I don’t feel like I need it or really miss the egg flavor. If you miss the flavor of eggs I recommend you buy it.

Tofu Starter Guide

Before I learned about a plant-based diet I had never tried tofu. I thought it was a manufactured, non-food but I was wrong! Tofu is a great addition to both plant-based and non plant-based diets. This Tofu Starter Guide will give you the basics so you can try it now!

Tofu is basically beans, soy beans, soy bean curd to be more specific.

Tofu Starter Guide

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Tofu can often be intimidating if you grew up without it. It’s not a bad kid, just misunderstood. Yes, I joke but really, don’t be afraid of tofu. Give it a try, then maybe once more, then make your decision. 

If you can’t have soy, then you’ll want to skip it. Although some people make tofu from chickpeas. I’ll take the inexpensive, prepared tofu, thanks.

Tofu is extremely versatile! You can do so much with it. I usually just cube it and bake or saute it. Sometimes I’ll even use my air fryer but I keep it simple.

Types of Tofu

Types of Tofu

Tofu is classified by firmness, the firmness will determine the best way to use it. Tofu ranges from extra-firm, firm, sprouted, soft, and silken. You’ll find other types out there too. The more firm the tofu, the more easily it holds its shape, the less moisture it has. I’m only going to share about a few types of tofu, these are the ones I see in the store and have tried. 

Silken Tofu

Silken tofu contains the highest moisture content and lends itself to recipes such as soups, sauces, spreads, and dips. A lot of dessert recipes use silken tofu for faux cheese cakes and puddings. I don’t typically use Silken Tofu, its just not my preference.

Soft Tofu

Soft tofu undergoes the same process as the more firm varieties of tofu, but has a higher water content. It does come in a solid block packed in water but does not have the same smooth texture as its silken counterpart. It is the one least used in recipes and can be substituted for silken if blended well enough. I never use soft tofu.

Firm and Extra Firm Tofu

Firm and extra firm tofu is what you will usually see in savory recipes. They have a low moisture content and hold their shape well. I always choose Extra Firm Tofu if there is an option, I would use Firm in a pinch. 

I use Extra Firm Tofu to make Tofu Scrambles, crispy baked tofu, and all kinds of Asian-inspired recipes.

Tofu press

What’s a Tofu Press

Even though Extra Firm Tofu has less moisture it’s still usually too much. To fix this I use an EZ Tofu Press. It’s a little contraption that is used to squeeze water out of tofu. I’ve also used towels and heavy books and/or cans but I found the EZ Tofu Press to be much easier! I’ve been using it since 2017 and it works just as good today as it did two years ago. There are a lot of different kinds of tofu presses out there, they will all work, just read the reviews before purchasing.

These easy Tofu Kabobs are a great way to introduce your family to tofu!

Maximizing Tofu Flavor

One of the great things about cooking tofu is the lack of flavor profile. It doesn’t really taste like anything. Trust me, this is a good thing. Tofu adapts the the flavor of marinade and seasonings used or other items it is cooked with. This works for both the softer and firm varieties.   

I usually drain my tofu, press it for 15 minutes or so, then season or marinate tofu while I’m getting other ingredients ready. If I’m baking tofu, I’ll try to marinate it early because it can take longer to bake it than it does to saute it.

Buying Tofu

Tofu can be found in many local big box grocery stores in the health or specialty food section. You can also find it in small Asian markets or online. I usually buy it at Fry’s which is a Kroger store or Sprouts Farmers Market. 

I prefer to buy organic tofu in the refrigerated sections, usually in the healthy food area or near dairy or vegan products. It’s usually in a plastic tub with water inside. I usually pay between $2-$3 for a container, sometimes less, when it’s on sale. You can find shelf stable versions but I prefer the refrigerated versions.

These easy Tofu Kabobs are a great way to introduce your family to tofu!

Is Tofu Healthy

There are countless studies claiming both the health benefits and dangers of tofu and soy. I’ve read opinions on both sides and decided that tofu is a good choice for our family. I only use organic tofu!


We don’t have tofu as often as I’d like. It’s pretty easy and inexpensive, especially compared to our meat eating days. Our adult daughter lives half way across the country, she recently discovered her love of tofu. Even though she is not plant-based, she has incorporated tofu into their weekly meals. Last week she told me, “I never have to touch raw chicken again.”

I don’t have many tofu recipes but I plan to add more soon!

Do you love tofu? Which kind do you prefer and how do you prepare it?

 

Plant-Based Meal Plan

Most weekends, we try our best to stay home. We are homebodies. This weekend was full of activity, a Good Friday church service, grocery shopping and running errands on Saturday and Easter service on Sunday followed by a late lunch with very good friends.

My weekly plant-based tips also went out this weekend. It was about eating plant-based when your family is not. If you aren’t signed up for my weekly emails but would like to see it, send me an email and I’ll forward it to you! You can sign up for future emails here.

I also did some work on this blog updating old posts like this one about my Favorite Instant Pot Accessories.

Plant-Based Meal Plan

It was a good weekend but I’m tired and don’t have much prepped for this week. Thankfully we have some leftover Pad Thai and Broccoli Rice Casserole, plus plenty of fruit, veggies and stuff for salads.

Plant-Based Meal Plan

Monday

Breakfast: Peanut Butter Banana Overnight Oats

Lunch: Mexican Rice and Refried Beans

Dinner: Broccoli Potato Soup

Tuesday

Breakfast: Smoothie

Lunch: Leftover Soup

Dinner: Instant Pot Mexican Casserole

Wednesday

Breakfast: Toast with Peanut Butter and fresh fruit

Lunch: Leftover Mexican Casserole in tortillas

Dinner: Lentil Tacos (probably the Instant Pot version) with rice and beans

Thursday

Breakfast: Instant Pot Oatmeal with fresh blueberries

Lunch: Taco Salad

Dinner: Pineapple and Tofu Kabobs with Oil-Free Fried Rice

Friday

Breakfast: Peanut Butter Banana Overnight Oats

Lunch: Big Salad with leftover kabobs

Dinner: Baked Potato Bar


Do you know what you are eating this week? I may make some Banana Bread too! I’ve got two giant bananas that are slightly past their prime and I think in a day or two they will be perfect!

Peanut Butter Banana Overnight Oats

Overnight Oats is one of the easiest breakfasts you can possibly make. I have it on my meal plan at least once a week. Lately, I’ve been making Peanut Butter Banana Overnight Oats!

This easy, plant-based recipe takes about a minute to set up at night, then another minute or two to finish when you are ready for breakfast the next day.

Peanut Butter Banana Overnight Oats

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I’ve always been a big fan of oatmeal, I love the warmth of Instant Pot Oatmeal, topped with apples and cinnamon. I didn’t try overnight oats until after I went plant-based. Warm oats are still my favorite but Arizona summers are brutal and warm oatmeal isn’t on the menu!

Overnight Oats Add Ins

I’ll top my oatmeal with whatever I have on hand and need to use up. Sometimes its strawberries, blueberries or banana.  You can tell I’m a big fan of fruit in my oatmeal. My sweetener of choice is maple syrup! I also like to add chia seed or ground flax seeds. They help absorb the moisture and add more fat, protein and fiber to fill me up.

Meal Prep Overnight Oats

Another great thing about Overnight Oats is that you can easily add them to your meal prep lineup. Simply prepare your oats on the weekend, then when you are ready to eat them add your fruit.

Some people like to add some of their fruit and sweetener at night, I prefer to wait until I’m about to enjoy it. That way I can make up a few plain batches and decide what I’m in the mood for in the morning.

Peanut Butter Banana Overnight Oats

Peanut Butter Banana Overnight Oats

This Peanut Butter Overnight Oats recipe is based on my regular overnight oat recipe. This peanut butter and banana combination is so good, I thought it deserved it’s own recipe.

Ingredients

1/2 cup rolled oats

1/2 tablespoon chia seeds

1/2 cup plant-based milk of choice, I usually use rice milk

1 banana

1 heaping dollop of peanut butter

maple syrup, to taste. I use about a tablespoon.

Do

  1. In a small bowl or mason jar, add oats, chia seeds and plant-based milk. Stir the ingredients well, cover with a lid, then refrigerate for at least 8 hours.
  2. In the morning, give your oats another stir, add a scoop of peanut butter and slice a banana and add half of it to the top.
  3. Stir your ingredients together and top with more banana and peanut butter if desired.
  4. Enjoy.

Peanut Butter Banana Overnight Oats

Some people will make Overnight Oats and still decided to heat them up. That’s totally OK. The texture is different but some people prefer it. A dear friend of mine just old me she hates the texture of oatmeal but eats overnight oats every day.

Check out my Ultimate Oatmeal Guide for more delicious, plant-based oatmeal options.

Are you a fan of overnight oats? I’ve got a lot of great combinations I may share in the future! I’d love to hear your favorites!