Healthy Meal Prep
Simple Tofu Scramble Recipe

Simple Tofu Scramble


This simple recipe, flavored with soup mix, red onion, and parsley, can make tofu taste great for breakfast or dinner; get creative with it!


  • 1 (12 ounce) package extra-firm tofu
  • ½ small red onion, chopped
  • salt and ground black pepper to taste
  • 2 tablespoons dry vegetable soup mix
  • 1 tablespoon olive oil, or more as needed
  • 4 sprigs chopped fresh parsley


  1. Place tofu onto a plate and place another plate on top. Set a 3- to 5-pound weight on top (a container filled with water works well). Press tofu for 20 to 30 minutes; drain and discard the accumulated liquid.
  2. Heat a large skillet over medium heat. Add olive oil and onion; saute until translucent, about 5 minutes. Add dry vegetable soup mix and stir to coat. Crumble tofu into the skillet; break apart any large chunks with a wooden spoon. Season with salt and pepper. Cook and stir until golden brown and flavors have been absorbed, 5 to 10 minutes. Transfer to a serving dish and garnish with parsley.

Add comment

Nutritional Information

Simple Tofu Scramble

Servings Per Recipe: 2
Calories: 261.4
% Daily Value *
protein: 34 %
carbohydrates: 5 %
exchange other carbs:
dietary fiber: 13 %
fat: 25 %
saturated fat: 12 %
cholesterol: 3 %
vitamin a iu: 133 %
niacin equivalents: 44 %
vitamin b6: 9 %
vitamin c: 128 %
folate: 32 %
calcium: 67 %
iron: 72 %
magnesium: 29 %
potassium: 15 %
sodium: 25 %
thiamin: 27 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

Powered by the ESHA Research Database © 2018,
ESHA Research, Inc. All Rights Reserved