This Mediterranean tofu scramble recipe combines a variety of vegetables and seasoned crumbled tofu for a unique, tasty breakfast. This version of Greek tofu scramble is the best tofu scramble you will ever eat!
Today, I decided to make a Mediterranean tofu scramble with a bunch of veggies. I love tofu scramble because it's like a blank slate waiting to be flavored and fussed over. This unique Mediterranean scramble recipe is easy to make, but it also reheats well throughout the week for a quick breakfast on the fly. So, if you're craving a different type of vegan breakfast, try this Greek tofu scramble!
Jump to:
As many of you already know, I love Mediterranean food. However, most of the Greek recipes I veganize come from my grandma. She loved to cook and feed her grandchildren. Since I never liked eggs as a child, she always made me lunch foods for breakfast. So, today, I'm making a Greek tofu scramble to mimic my grandma's Greek scrambled eggs.
How to Make Tofu Taste Like Scrambled Eggs
When I transitioned to a plant-based diet, I hated tofu until I figured out how to transform it into many of my favorite meals. I love tofu, and scrambled tofu makes the perfect healthy breakfast!
The secret to making tofu taste like eggs is black salt. Also known as Kala namak or Himalayan black salt, Black salt comes from India.
Kala namak was first used in Ayurvedic medicine for its holistic, therapeutic properties, commonly used in cooking and is a popular ingredient in Indian recipes.
Black Salt Health Benefits
Black salt has antioxidant properties and surprisingly low sodium levels. It also contains essential minerals like iron, calcium, and magnesium.
Other added benefits of black salt include:
- First, black salt stimulates bile production in the liver.
- It helps control heartburn and bloating. It restricts acid levels and reduces reflux.
- A pinch of salt can reduce the formation of gases and limit bloating and flatulence.
- If you have digestive issues, black salt is an excellent remedy to improve the body's fat-soluble vitamin absorption in the small intestine.
- It also regulates blood pressure by acting as a natural blood thinner.
Tofu Scramble Ingredients
Although you can choose any vegetables for this Mediterranean tofu scramble recipe, I chose my favorites.
- Extra-Firm or Sprouted Tofu: I like using extra-firm or sprouted tofu as a shortcut for pressing tofu. When using these types of tofu, skip the pressing and dry the tofu before crumbling.
- Sun-Dried Tomatoes (not in oil): I like sun-dried tomatoes dried in a package without oil. These tomatoes are found in the grocery store's produce section by the nuts and dried fruits.
- Zucchini: Zucchini adds a fresh taste to the Greek tofu scramble.
- Red Onion: I love the sharpness of red onion, which sweetens as it cooks with the other ingredients.
- Garlic: I prefer fresh garlic for any dish whenever possible.
- Capers: Capers provide a salty and delicious flavor to the vegan tofu scramble.
- Yellow Summer Squash: Yellow summer squash is sweet and light tasting when cooked with the other ingredients.
- Grape Tomatoes: I used yellow grape tomatoes, which provide sweetness and acidity.
- Red Bell Pepper: Red bell peppers are bright and vibrant in this tofu scramble recipe.
- Kalamata Olives: Kalamata olives are my favorite. They're juicy, salty, and delicious.
- Za'atar Seasoning: Za'atar seasoning (optional) is a spice blend composed of herbs such as thyme, oregano, marjoram, or a combination of the three, along with other spices including sesame, sumac, cumin, or coriander
- Nutritional Yeast: Nutritional yeast can add vitamins, minerals, and protein to the diet. The benefits of nutritional yeast include boosting energy, supporting the immune system, and more. Yeast has been important in the human diet for thousands of years.
- Turmeric: Turmeric (Curcuma longa) has been used for 4,000 years to treat various conditions. Studies show that turmeric may help fight infections and some cancers, reduce inflammation, and treat digestive problems.
- Pepper: Pepper, when mixed with turmeric, makes turmeric a superpower. Combining the spice with black pepper may help increase your body's ability to absorb turmeric's beneficial compounds. When combined with curcumin, a substance in black pepper called piperine has been shown to increase bioavailability by 2000%.
- Black Salt (optional): The Kala Namak salt, also known as Black Salt, is a specialty in Pakistan / Indian cuisine. It is pinkish grey rather than black and has a distinctive sulfurous mineral taste similar to hard-boiled eggs.
- Garlic Powder: Garlic powder adds another level of flavor.
Tofu Scramble Ingredients Substitutions
- For a soy-free option, try chickpea tofu or JUST Egg. Or, use chickpea batter from my chickpea omelet recipe.
- Roasted red bell peppers are an excellent substitute for sun-dried tomatoes in recipes.
- Zucchini and summer squash can be used interchangeably; use one, both, or double one or the other.
- Any type of onion, such as green onions or shallots, works well.
- Olives substitute the salty taste of capers.
- Ground thyme is the most common substitution for the za'atar herb, but other variations on the recipe call for equal-parts mixtures of any number of herbs: thyme, oregano, marjoram, cumin, or coriander.
- Soy sauce or tamari mimics the taste of nutritional yeast, or if you prefer to use vegan cheese, choose your favorite brand.
Optional Additional Ingredients
- Tahini
- Dill
How to Make Greek Tofu Scramble
- In a deep, wide skillet, saute the onions and garlic until translucent.
- Next, add the zucchini, summer squash, sun-dried tomatoes, and red bell pepper and saute until slightly browned (about 5-7 minutes).
- Always use a little vegetable broth or water if the vegetables begin to stick.
- The zucchini and summer squash provide a lot of moisture, so it depends on the type of non-stick pan.
- I use scan pans, which are the best non-stick pans.
- Now, add the crumbled tofu and stir, cooking until the tofu is heated through.
- The last and final step is to add tomatoes, olives, and capers.
- Season with Za'tar seasoning.
Recipe FAQs
Extra-firm tofu or sprouted tofu is the recommended tofu for tofu scramble. Extra-firm tofu requires pressing before crumbling. Sprouted tofu, on the other hand, does not require pressing.
Compared to scrambled eggs, scrambled tofu is lower in calories, saturated fat, and cholesterol and higher in fiber. Scrambled tofu is a better option for those looking to reduce their cholesterol intake or follow a vegan or vegetarian diet.
Store leftover tofu scramble in an airtight container in the refrigerator for up to one week. You can reheat the tofu scramble in the microwave and heat it for 60 to 9 seconds. You can also place the tofu scramble back into the skillet and reheat it on the stove.
Tofu is a cholesterol-free, low-calorie, high-protein food rich in bone-boosting calcium and manganese. Tofu may help you to lose weight by keeping you fuller for longer on fewer calories than meat. It may reduce the risk of heart disease, especially when swapped for saturated fat-heavy animal proteins.
Tips
- I recommend cooking the Mediterranean tofu scramble recipe in a deep, wide pan to accommodate as many vegetables as possible.
- For instance, zucchini and red bell peppers take longer than tomatoes, so cook the other vegetables first. They lose too much moisture if the tomatoes cook too long and get mushy! And no one likes mushy tomatoes.
- Cook the vegetables in order of density. The densest foods, for instance, add and cook last. That way, everything cooks perfectly without getting soggy.
- Use a small amount of water or vegetable broth when sauteeing the vegetables if the vegetables start to stick to the bottom of the pan.
- Next, add the tofu mixture to heat through.
- Omit the black salt if you don't want an "eggy" taste.
- For more tofu breakfast ideas, try a Mediterranean quiche or bite-sized baby quiches for a quick and easy breakfast for busy weekdays.
- This is the best tofu scramble you will ever eat!
For a delicious, vegetable-filled breakfast, try this Mediterranean tofu scramble recipe.
More Yummy Vegan Breakfast Ideas
If you love this Mediterranean tofu scramble recipe, give us a 5-star review and comment below. We would love to hear from you!
📖 Recipe
Mediterranean Tofu Scramble
Ingredients
- 14 ounces firm or extra-firm tofu pressed and crumbled
- ¼ cup Nutritional Yeast
- 2 teaspoons garlic powder
- 1 teaspoon black salt
- 1 teaspoon turmeric
Vegetables
- ½ cup red onion chopped
- 2 cloves garlic minced
- ½ cup red bell pepper diced
- ½ cup zucchini chopped
- ½ cup summer squash chopped
- ½ cup grape tomatoes cut in halves
- 1/ 4 cup sun-dried tomatoes not in oil , chopped
- 2 Tablespoons capers
- yellow summer squash
- ¼ cup Kalamata olives chopped
- Vegetable broth to sauté vegetables without sticking
- 2 teaspoons Za'atar seasoning optional
Optional Garnish
- Drizzle with tahini dressing
- Dill
Instructions
Tofu
- Press tofu using a tofu press. If using sprouted or extra-extra from tofu, skip pressing and dress off before adding to the bowl.
- Using a fork, roughly crumble the tofu.
- Add nutritional yeast, turmeric, garlic powder, and black salt (optional).
- Skip the black salt if you don't want the tofu to taste similar to eggs.
- Stir together and set aside.
Vegetables
- In a deep skillet on medium-low heat, saute the garlic and onion until translucent.
- Now add the sun-dried tomatoes, red bell pepper, zucchini, and summer squash.
- Use a little vegetable broth if the vegetables stick to the bottom of the pan.
- Cook for a few minutes.
- Add the tofu mixture and cook until heated through.
- Lastly, add the tomatoes, capers, and olives.
- Season with Za'atar.
- Stir until heated through.
- I served with dill and a drizzle of tahini dressing.
Notes
- I recommend using a deep, wide pan to accommodate as many vegetables as possible.
- For instance, zucchini and red bell peppers take longer than tomatoes, so cook the other vegetables first. If the tomatoes cook too long, they lose too much moisture and get mushy! And no one likes mushy tomatoes.
- Cook the vegetables in order of density. The densest foods, for instance, are added and cooked last. That way, everything cooks perfectly without getting soggy.
- Use a small amount of water or vegetable broth when sautéing the vegetables if the vegetables start to stick to the bottom of the pan.
- Next, add the tofu mixture to heat through.
- Omit the black salt if you don't want an "eggy" taste.
Nutrition
Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂
marge201
Can't wait to try this. Most tofu recipes use soy sauce et al, so it's a pleasure to see yours. Interesting about the low sodium level and nutritional profile of the black salt. I'll report back!
Kathy Carmichael
Hi Marge, let me know if you like it. I would appreciate the feedback.
Claudia
Best tofu scramble I’ve made. Used what I had in the way of veggies-onion, yellow bell pepper, sun dried tomatoes, chopped kale, two kinds of olives and fresh tomatoes. Didn’t have za’atar so used Italian spice.
Kathy Carmichael
Hi Claudia, I'm glad you saw the Italian spice option! It is a game-changer. I'm so happy you liked the scramble. Try wrapping it in a burrito if you have extra tomorrow morning 🙂