Scrambled Egg with Tofu (2024)

Cook Time:

5 mins

Total Time:

5 mins

Servings:

Ingredients

1 large egg
½ teaspoon dried tarragon
Dash of hot sauce
Pinch of salt
Freshly ground pepper, to taste
1 teaspoon extra-virgin olive oil, or canola oil
2 tablespoons crumbled tofu, (silken or regular)

Directions

Blend egg, tarragon, hot sauce, salt and pepper in a small bowl with a fork. Heat oil in a small nonstick skillet over medium-low heat. Add tofu and cook, stirring, until warmed through, 20 to 30 seconds. Add egg mixture and stir until the egg is set, but still creamy, 20 to 30 seconds. Serve immediately.

Nutrition Facts (per serving)

137	Calories
11g	Fat
2g	Carbs
9g	Protein

Nutrition Facts
Servings Per Recipe1
Calories137
% Daily Value *
Total Carbohydrate2g	1%
Dietary Fiber1g	2%
Total Sugars0g
Protein9g	17%
Total Fat11g	13%
Saturated Fat2g	11%
Cholesterol186mg	62%
Vitamin A310IU	6%
Vitamin C0mg	0%
Folate26mcg	6%
Sodium231mg	10%
Calcium39mg	3%
Iron1mg	7%
Magnesium9mg	2%
Potassium97mg	2%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

FAQs

Is tofu scramble healthier than scrambled eggs? ›

While both are very healthy, tofu scramble is not better or worse than regular scrambled eggs. Both are high in protein and other nutrients, just have a different nutrient profile. They can both be part of a balanced diet!

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Are egg and tofu healthy? ›

Head to head, tofu scramble and scrambled eggs are nutritionally comparable and both healthy choices. They are complete sources of protein, providing all essential amino acids; are low in calories; and relatively low in saturated fat.

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How much tofu equals one egg? ›

Tofu is simply curdled soy milk, so heating and adding liquid result in a similar consistency that's also creamy, moist and rich. In baking, four tablespoons or 1/4 cup of silken tofu can substitute a single egg.

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Can I eat tofu with eggs? ›

Tofu and Eggs is an easy and delicious meal that has been one of my go-to dinners this month, and I promise when you try it, you will love it too!

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