Tofu scramble is a popular plant-based breakfast dish made by crumbling tofu and cooking it with spices and vegetables to create a fluffy, egg-like texture. But is tofu scramble actually a nutritious meal option? Let’s take a closer look at the ingredients and nutrition facts.
What is Tofu Scramble?
Tofu scramble is made by crumbling firm or extra firm tofu into small pieces and then cooking it in a skillet with oil or broth. Spices like turmeric, nutritional yeast, salt, and pepper are added to give it flavor. Onions, bell peppers, mushrooms, spinach, and other veggies are also commonly cooked into tofu scramble.
The tofu takes on an egg-like texture as it cooks, absorbing the flavors from the spices and vegetables. Tofu scramble is commonly used as a vegetarian or vegan replacement for scrambled eggs. It has a similar look and mouthfeel when cooked.
Nutrition Facts of Tofu
Let’s start by looking at the basic nutrition facts of tofu itself before additions:
| Tofu (4 oz / 112g) | Calories | Fat | Carbs | Protein |
|---|---|---|---|---|
| Firm tofu | 86 | 5g | 2g | 10g |
As you can see, tofu is low in calories, fat, and carbs. It’s high in protein – a 4 ounce serving provides 10g protein, which is about 20% of the daily value.
Tofu is made from soybeans and is naturally cholesterol-free, low sodium, and contains no saturated fat. It’s high in calcium and iron as well.
Vegetables in Tofu Scramble
Tofu scramble always contains a medley of vegetables cooked right into the dish. Onion and bell pepper are usual suspects, providing fiber, vitamins A, C, and folic acid. Other popular mix-ins are:
- Mushrooms – rich in B vitamins like riboflavin, niacin, and pantothenic acid
- Tomatoes – provide vitamin C, beta-carotene, and lycopene
- Spinach – loaded with vitamin K, A, folate, manganese
- Kale – high in vitamins A, C, and K
- Broccoli – full of vitamin C, vitamin K, B vitamins, potassium
No matter what veggies you choose, adding them boosts the nutrient content of the dish. They provide a range of antioxidants, vitamins, minerals, and phytochemicals that are beneficial for health.
Spices and Seasonings
The spices and herbs used to flavor tofu scramble also add to its nutritional value. Here are some of the most common seasonings and their health benefits:
- Turmeric – anti-inflammatory and antioxidant from curcumin
- Nutritional yeast – B vitamins, protein
- Black pepper – manganese, iron, fiber
- Ginger – anti-inflammatory, digestive aid
- Cumin – iron, manganese, antioxidants
- Garlic powder – vitamin C, manganese, antioxidant
Oils or Broths in Tofu Scramble
A small amount of oil or broth is usually used when cooking tofu scramble. Vegetable oil, olive oil, sesame oil, and coconut oil are typical choices. Broths can include vegetable broth or chicken-less broth made from mushrooms or nutritional yeast.
Using oils adds some healthy fats, while broth provides moisture and flavor. Opt for olive, sesame, or coconut oil for the biggest health gains from their anti-inflammatory compounds and fatty acid profile.
Nutrition Benefits of Tofu Scramble
Looking at all the nutritional aspects of tofu scramble, here are some of the key benefits:
- High in protein – great for vegetarians/vegans
- Rich in vitamins and minerals from vegetables
- Antioxidants from spices, veggies, and soy
- Phytochemicals with anti-cancer properties
- Polyunsaturated fats from oils
- Fiber from tofu, veggies, spices
- Low in calories, carbs, and fat
- No cholesterol
Tofu scramble made with veggies and healthy spices is nutritionally balanced. It can be a very hearty, protein-rich breakfast full of antioxidants and essential nutrients.
Downsides of Tofu Scramble
Though tofu scramble has many nutritional upsides, there are a couple potential downsides to consider:
- Less protein than eggs – While tofu is high in protein for a plant, eggs contain about 6g protein in one large egg compared to 10g per 4 oz of tofu.
- Phytoestrogens in soy – Soy contains isoflavones that act as phytoestrogens. Concerns exist about effects on hormone levels.
- Anti-nutrients in soy – Raw soy contains compounds like phytic acid that may inhibit mineral absorption.
- GMO soy products – Most soy grown in the US is genetically engineered.
These potential issues are controversial and studies show mixed results. But they are things to be aware of if consuming soy-based products regularly.
Is Tofu Scramble Healthier Than Eggs?
So how does tofu scramble stack up against scrambled eggs in terms of nutrition? Let’s compare.
| Tofu Scramble | Scrambled Eggs | |
|---|---|---|
| Calories | Low | Medium |
| Protein | Medium | High |
| Fat | Low | Medium |
| Carbs | Low | None |
| Cholesterol | None | High |
| Sodium | Low | Medium |
| Fiber | High | None |
| Antioxidants | High | Low |
| Vitamins | High | Medium |
As shown in the table, tofu scramble is generally healthier than eggs. It’s lower in calories, fat, and cholesterol while being higher in fiber, antioxidants, and vitamins. However, eggs contain more protein.
One thing to note is that both dishes can be customized to be more or less healthy. Adding cheese or meat to egg scrambles or using less vegetables in tofu scramble changes the comparisons. When made in their simplest, most basic forms, tofu scramble has an edge over egg scrambles for most health metrics.
Healthiest Ways to Make Tofu Scramble
To maximize the nutritional value of tofu scramble, here are some tips:
- Use organic, non-GMO tofu
- Include a variety of colorful vegetables
- Add spices like turmeric, garlic, pepper
- Use olive, sesame, or avocado oil
- Include nutrition boosters like kale or spinach
- Avoid cheese, salt, oil to keep low in fat/sodium
- Serve with whole grain toast and fresh fruit
Making your tofu scramble with mostly vegetables and plant-based seasonings is healthiest. Avoiding dairy, eggs, meat, salt, and oil keeps it low in fat, sodium, and calories.
Conclusion
Tofu scramble made with lots of vegetables can be a nutritious plant-based breakfast. It’s lower in calories, fat, and cholesterol than eggs while providing antioxidants, fiber, vitamins, and minerals. However, eggs contain more protein per serving. Both dishes can be customized to be healthier or less so. Overall, tofu scramble is a good option as part of a balanced breakfast, especially for vegans and vegetarians looking for high protein, low fat, and no cholesterol.
