No Egg Tofu & Veggie Scramble Open Faced Sammie

No Egg Tofu & Veggie Scramble Open Faced Sammie

Egg Tofu-Is It Eggs or is it Tofu!

On the second glass shelf of the cold food preservation box (aka the refrigerator) a container of the unknown awaits. Tofu. Or for our concoction today- egg tofu.

There are two possibilities in this scenario.One possibility is you’re basically a tofu connoisseur- and every day is a magical mystery of what new gifts you will create for the world through tofu. 

The second possibility is that  you are a tofu novice, who in fact has no knowledge whatsoever of what the heck the stuff in this little box is actually supposed to do! 

Don’t get me wrong. Eggs are cool. And I’ve got nothing against my little friends in the back yard that kindly distribute them free of charge for me on the daily. 

Being a chicken owner is  basically like having an incredibly cool organic vending machine. However, there are a few reasons why you may choose to alternate your daily egg dose for plants. 

Top reasons to pick egg tofu over eggs: 

  • The chickens went on strike (e.g. you walk out for breakfast and none of the hens have a heck to give. Much less an egg.)
  • You don’t want to or cannot own a chicken.
  • You’re limiting dietary cholesterol. 
  • You don’t like eggs (*gasps!)
 
no egg tofu avocado scramble
no egg tofu avocado scramble
Tofu Block with fresh veggies

Egg Tofu Scramble is Packed Protein into a Budget

This egg tofu scramble is protein PACKED, and to boot is also littered with a low-dollar price tag! Unlike proteins such as pork or beef, tofu is under $0.50 per serving. 

Each egg tofu serving contains about 11 grams of protein! This is comparable to animal based protein products. Now that is value!

Tofu is also lower in calories and fat than most red meat products. It support a healthy heart and  waist line.  For more healthy affordable snacking, you can peruse my plant based snacking creations.

This tofu scramble also contains nutritional yeast, an excellent source of protein. Fortified nutritional yeast also contains contains  b12 (one of the only plant sources of this water-soluble vitamin).

The biological actions of b12 include providing energy and supporting nerve function. You can find some of the other health benefits of b12 listed Here. 

Nutritional yeast is an incredibly inexpensive seasoning/nutritional additive, and a little goes a long way.  Buying in bulk will yield a much cheaper cost per unit that buying pre-packaged.

To summarize, the egg tofu scramble sammie is low in calories, high in protein, and rich in vitamins and minerals!

Tofu Talk

I’ve been a vegetarian since I was 13 , but I haven’t always been a very good one! For 20 years tofu taunted me as I gently stroked its ego reciting  its health benefits for all the world to hear. I eagerly anticipating just a little reciprocity with every dish I prepared.

My previous relationship with tofu can best be described as slightly dysfunctional; demonstrated through my pleading with tofu be as pleasing to the pallet as I knew it to be to my vital organs. 

Here are a few ways to get the upper hand in your relationship with tofu: 

  • Get that water the heck out of there! Squeeze it with your hands, Squeeze it with a press, whatever you’ve gotta do to make it less fluid-filled. 
  • Getting water out of tofu will allow it to become crispy when cooking.
  • GIVE IT SOME FLAVOR! Tofu is agreeable that way.  It will taste pretty much just like anything you  put into it. However, tofu is disagreeable in the sense that if you put nothing into it, that’s pretty much what it will taste like coming out of the skillet. So please, do us both a favor and add some sauce, toss in some spices, or blend it in a flavor-filled soup! To put it simply- If the dish itself sucks, your tofu probably will too!
  • Choose the right texture! Stir fry’s and scrambles mandate firm tofu. While silken and soft tofu varieties can be used for soups and sauces. 
Spinach buschell
Fresh Spinach
start no egg tofu scramble by chopping fresh veggies on cutting board

Vegans Break Rules, You Can Too!

If you’re as old as I am, you probably remember seeing a fat bottomed pyramid with a bunch of food in it telling all the kids at school what was up. 

Vegans clearly flunked that section of grammar school- ignoring the clearly labeled rectangular unit screaming MEAT that oh so long ago seemed mandatory. We implementing our own slightly off the wall rules instead.

Let me tell you about all the sweet little lies a vegan will tell you, that don’t really matter because the stuff turns out just as good just the same! 

  • Nutritional Yeast is NOT cheese! No matter how many times you put it in macaroni It isn’t going to become cheese! 
  • Tofu doesn’t moo- therefore its not hamburger
  • Cauliflower can’t grow wings (thus the wings becoming “hot” is taboo!)
  • You can’t milk a rice
  • Egg tofu has nothing to do with eggs. 
There you have it- us vegans are just a bunch of tricksters on the run. So why give this egg tofu Sammie a try? 
 
Because i’m sensing there’s a little voice inside of you that screams adventure.  I’m sensing just like the rest of us loons, a small part of you secretly wishes cauliflower really could grow wings.  And that you could dip those wings in a heaping pile of hot sauce!

To all the foods i've loved before- but forgot about in the back of the fridge!

This is the perfect go to dish for all the slowly perishing fresh produce lining the space between the cracks in the glass shelving and back fridge.  Lets be honest- who actually buys a head of cabbage and eats the whole thing 100% of the time. I mean seriously- its like the gift that refuses to stop giving! even after like 15 entree’s. 

No egg tofu & veggie scramble is here to save the day.  For the several halves of avocado you’ve forgotten to eat because taking that seed out seemed daunting (partial avocado wasters-you know who you are!). 

 For all those times you find bell pepper partials lingering from intermittent stir fry prep. For the half block of tofu that was almost forgotten.  Because seriously-who eats the whole flipping block of tofu at once!

Fear not-this is the dish that has come to save the day. Reduce food waste– save avocado lives. Eat no egg & veggie scrambled open faced sammies. 

Purple and Green fresh cabbage in bowl preparing for no egg and veggie scramble
fresh cabbage primary ingredient for no egg tofu scramble
avocado on cutting board
avocado sauce for egg tofu sammie

Breakfast Balance With Egg Tofu

What’s better than a less than $3.00 per serving meal (that’s not fast food) packed with protein, antioxidants, healthy fats, and oodles of vitamins and minerals?  The answer is nothing. 

What’s your favorite thing about tofu? Is it it’s humble heap of nutrition? its agreeable personality as part of any entree? Tell me more about how you and tofu first met?  Or if this sammie is the first time-lay down all the details for your success with this dish!

no egg tofu avocado scramble
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No Egg Tofu and Veggie Scramble Open Faced Sammie

This scramble is planted on two sides of an English muffin, topped with no egg tofu & veggies as well as a creamy avocado sauce.
Prep Time5 mins
Cook Time15 mins
Course: Breakfast
Cuisine: American
Keyword: egg tofu
Servings: 1 people
Calories: 560kcal
Cost: $2.50

Equipment

  • frying pan
  • sauce pan

Ingredients

  • 2 oz olive oil
  • 1 cup red cabbage
  • 1 cup diced bell pepper
  • 1 avocado medium
  • 1 cup egg tofu tofu crumbled with hands to remove water
  • 2 whole English muffins
  • 1 cup mushroom
  • 4-5 whole basil leaves
  • 2 tbsp butter
  • 1 tbsp rosemary
  • 1 tbsp kirkland no salt seasoning
  • 1/4 cup half & half
  • 2-3 cloves garlic minced

Instructions

  • mince garlic and chop veggies
  • Toast english muffins
  • simmer garlic and spices in olive oil. Add in egg tofu and saute until slightly crispy. Add in veggies and saute until charred or at desired texture.
  • In a small saucepan on low heat melt butter. Add in mashed avocado and chives. Stir together. Remove from heat and add half and half or cream until reaches desired consistency. For a vegan product use coconut milk and vegan butter or oil.
  • Add avocado sauce to the top of each English muffin.
  • Top with basil

Notes

This no egg tofu veggie scramble entree can easily made vegan by substituting the dairy products for coconut milk and vegan butter. Egg tofu is not an actual product but the refers to the technique of using crumbling to create a scrambled egg like product from extra firm tofu. 

Nutrition

Calories: 560kcal
Shena Jaramillo. Registered Dietitian
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Shena Jaramillo. Registered Dietitian

Hi I'm Shena. I believe in choosing plants first, honoring your hunger, and that a little humor goes a long way.

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