Tofu pesto scramble
Breakfast foods, especially ones that are lower in carbohydrates and higher in protein, can be tough to drum up for vegans. It’s something my clients are constantly asking me for, and exactly why I designed this pesto tofu scramble.
I’ve got to be honest. I don’t love an “eggy” tofu scramble. I’ll eat it, but I won’t sit here and tell you that the texture or taste even remotely resembles eggs. It doesn’t.
Instead of preparing eggy tofu scrambles for myself or recommending it to clients looking for an egg alternative, I’ll recommend something like this. While not similar in taste, it is tasty, and with the right blend of ingredients, you can achieve a very similar nutritional profile.
This pesto tofu scramble is one of my favorite things to make as of late. It’s delicious, packed with veggies and flavor and perfect for anyone looking for a plant-forward, lean protein kind of meal to replace their morning eggs.
Keep reading for everything else I love about it…
Health Perks
A lean protein meal. Tofu is a great lean protein option for vegans or plant-based eaters. It is also naturally low in calories, making it a great meal option for those looking to maintain or lose weight, or build muscle. As well it’s an excellent source of iron and calcium.
It’s high in fiber. The veggie-loaded pesto and addition of seasonal raw vegetables on top make this a fiber-filled meal. Fiber is essential for good health in countless ways. It helps increase the weight and size of your stool and softens it, making it easier to pass - helping you maintain good bowel health by release toxins from your body. It also helps keep you feeling full, so you’re not constantly snacking (which can lead to sluggish digestion and may result in constipation).
Simple, no-crap pesto loaded with vegetables. Unlike regular pesto, which can be oily and heavy, this homemade version from my e-book is creamy, light and loaded with vegetables - which means vitamins, minerals and antioxidants galore. It’s ideal for anyone looking to lose or maintain weight, since it’s light and contains minimal oil (store-bought typically contains a ton). When using pesto, you need a lot to enhance the flavor profile of your meals, so a homemade vegetable loaded pesto like this is ideal if you have health goals such as weight loss or other health concerns that excessive salt or oil may aggravate.
Other Thoughts, Tips and Suggestions
Get creative as you like. Add any raw Press your tofu to maximize flavor absorption. Pressing it with paper towels, or a tofu press, helps squeeze out extra moisture making it firmer and drier, and that helps it retain more flavor upon cooking it. You can use a fancy press like this one, place the tofu between two plates or use paper towel. Use what you’ve got!
You can add even more veg. As you can see, I topped my scramble with fresh tomatoes because they’re in season and when they’re in season, they irresistible. If you don’t use the homemade veggie-pesto sauce below, I highly recommend incorporating seasonal vegetables into your scramble to make it as vegetable dense and nutritious as possible. It will also help keep you fuller longer, and ensure you meet your daily fiber needs.
Get cheesy with it. If making the veggie pesto, you can add more nutritional yeast and even some sunflower seeds if you want an even cheesier flavor.
A multi-purpose pesto. You will have more than you need for this dish. Store the pesto in the fridge and use it for pasta dishes or even as a dip with crudités or roasted vegetables.
A great store-bought option. If you’re short on ingredients and can’t do a homemade pesto, and need to opt for a healthy store-bought option, Freak Flag Organics has some great vegetable-based and nut-free varieties.
Check out the full recipe below. Hope you love it as much as I do!
Tofu Pesto Scramble
Prep Time: 10 minutes | Cook Time: 15 minutes | Yields: 1 serving
Ingredients:
(For the pesto)
1 tbsp avocado or extra virgin olive oil
1 zucchini, sliced
1 cup cauliflower florets
2 cloves of garlic, minced
1 large bunch of basil
1 handful of spinach
2 tbsp nutritional yeast
1/4 cup sunflower seeds (optional, if you want a cheesier flavor)
1 tsp pink salt
(For the scramble)
1/3 block of firm tofu, pressed and crumbled
2 handful of arugula or baby spinach
Small handful of fresh basil, chopped
1 ripe tomato, sliced and chopped
Salt and pepper, to taste.
Directions
Make your pesto. Place sauté pan on medium heat. Add oil and garlic and sauté for 1-2 minutes. Add cauliflower, zucchini and spinach. Sauté until vegetables are tender and cooked (about 5 minutes. Transfer cooked vegetables to a food processor, add basil, nutritional yeast, salt and optional sunflower seeds. Blend until creamy. Set aside.
Start your scramble. Place non-stick pan on medium heat, add your tofu, leafy greens and a few tbsps of the fresh vegetable pesto. Stir frequently and cook until greens have wilted about 3-5 minutes.
Plate your scramble and top with seasonal veggies and herbs. Remove from heat, top with fresh basil and tomato slices, and additional salt and pepper to taste.
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