This delicious vegan alternative to scrambled eggs on toast packs in over 30g of protein per serving, for just £1.32!
Easy, nutritious, and perfect for breakfast, lunch or a light dinner, this scrambled tofu is savoury, satisfying, and loaded with plant proteins, vitamins, and minerals. It’s an ideal addition to my 3 Healthy Meals for £3 a Day series.
Ingredient Cost Breakdown
- ½ medium brown onion (60g) (Tesco) – 6p
- 300g / 10½ oz firm tofu (Cauldron Authentic) – £2.08
- ½ tsp garlic granules (Tesco) – 2p
- ½ tsp ground turmeric (Rajah Haldi) – 1p
- ½ tsp Kala Namak salt (Natco) – 6p
- 4 thick slices multigrain seeded bread (Tesco Finest) – 31p
- Dairy-free spread (Vitalite) – 9p
Total cost: £2.63
Cost per serving: £1.32
Prices listed are for November 2024. I mostly used Tesco prices as that’s where I do my main grocery shop at the moment.
The Good Stuff
✨ Tofu is rich in plant-based protein, heart-healthy fats, and minerals such as iron, calcium, magnesium. Tofu contains beneficial compounds called isoflavones that have antioxidant and anti-inflammatory properties, and also promote hormonal balance.
✨ Onions contain antioxidants, anti-inflammatory polyphenols and prebiotics, which promote a healthy gut.
✨ Red bell peppers are rich in antioxidants and vitamins A and C, supporting the immune system, skin and vision.
✨ Garlic granules are rich in antioxidants and sulfur compounds, which support immune function, heart health, and have anti-inflammatory properties.
✨ Ground turmeric is high in antioxidants, particularly curcumin, along with manganese, iron and vitamin B6, offering anti-inflammatory benefits and supporting immune and digestive health.
✨ Kala namak (‘black salt’) contains essential minerals like iron and potassium, and has a low-sodium content compared to regular salt. It is valued for its unique sulfurous taste and potential health benefits, including aiding digestion and reducing bloating.
✨ Black pepper contains piperine, an active compound that enhances nutrient absorption (including the curcumin in turmeric), has anti-inflammatory properties and improves digestion.
✨ Multigrain seeded bread is rich in fibre, healthy fats, protein, and essential nutrients like B vitamins, iron and magnesium, promoting heart health, digestion, and sustained energy.
Top Tips & FAQs
What type of tofu works best?
Firm tofu has the ideal texture for scrambled tofu. This is the type of tofu that is found in the chiller cabinets and usually needs pressing before cooking. For those in the UK, Cauldron Authentic tofu is widely available in our supermarkets. As a bonus, this brand of tofu is set in calcium sulfate, which means that one portion of this scramble offers a substantial calcium boost of 607 mg (over 85% of the UK’s daily recommended intake!)
You can also use extra firm tofu (such as Tofoo) to make scrambled tofu but it will give a slightly chewier texture. I would recommend adding a splash of milk into the scramble (after you’ve added the spices) to soften it up a little.
What is kala namak and where can I buy it?
Kala namak (also known as ‘black salt’), is a type of volcanic rock salt commonly used in South Asian cuisine. It has a sulphurous ‘eggy’ aroma and flavour, making it perfect for vegan alternatives to scrambled egg and omelettes. It’s available from Asian supermarkets, health food stores and online. I purchased a 100g bag from Amazon UK for under £3 with free delivery and it’s lasted years!
Boosting iron absorption
Adding a vitamin-C veggie such as red bell pepper, chilli pepper or red cabbage to your meal will help your body to absorb the iron in the tofu and bread. Alternatively, enjoy a vitamin-C rich fruit, such as kiwi, orange or strawberries for dessert.
Gluten-free options
Serve the scrambled tofu with a gluten-free bread. These can be found on the ‘Free From’ aisle in UK supermarkets.
Recipe Card
Scrambled Tofu on Toast
Ingredients
- 1 TBSP oil (preferably olive)
- ½ medium brown onion (60g) finely diced
- 2 TBSP red bell pepper finely chopped (optional)
- 300 g / 10½ oz firm tofu* drained (no need to press)
- ½ tsp garlic granules
- ¼ tsp ground turmeric
- ½ tsp kala namak salt** (or use sea salt if you don’t want an ‘eggy’ flavour)
- freshly ground black pepper to taste
To serve:
- 4 thick slices of multigrain seeded bread
- dairy-free spread
Suggested accompaniments:
- Mixed salad
- Dollop of hummus or vegan mayonnaise
- Drizzle of Balsamic glaze
Instructions
- Heat the oil in a large frying pan (skillet) over medium heat and cook the onion until soft and translucent (3-5 minutes). Stir in the red pepper, if using.
- Drain the tofu and give it a squeeze to remove excess water. Using your hands, break the tofu into chunky crumbs.
- Add the tofu to the frying pan, and sprinkle the garlic granules and turmeric on top. Stir until the tofu is completely golden in colour. Use a wooden spoon to break down any tofu chunks that are too large. Leave the tofu to cook until it starts to lightly brown, stirring occasionally.
- Prepare your bread and any side salad.
- Sprinkle the salt on top of your scramble and stir through to combine. This is especially important if you use kala namak salt as you don’t want any clumps!
- Season with freshly ground black pepper, and adjust the salt to taste.
- Serve the scramble on toast along with your favourite accompaniments.
Notes
Nutrition breakdown
N.B. The above values are estimates and for illustration purposes only. The actual nutritional values will vary depending on the specific ingredients used. The % Reference Intake (RI) will also vary depending on your age, gender, height, BMI, level of activity and other personal variables.
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If you make this Scrambled Tofu on Toast, I’d love to hear your feedback and any suggestions for adaptations. Tag your photos with #bitofthegoodstuff on social media – I’d love to see them! You can also connect with me on my social media channels here: Instagram, Facebook, Pinterest.
With love,
