March 17, 2024

Rainbow Veggie Tofu Scramble

This Rainbow Veggie Tofu Scramble is a fast, easy, and super convenient recipe to meal prep and have a nutritious breakfast option on hand all week!

Tofu scrambles have been at the top of my weekly meal prep list all year so far. I’ve found them to be an incredibly easy way to pack more vegetables into my daily routine and ensure that I start the day with a good amount of protein. Don’t get me wrong, I still eat eggs, but tofu scrambles have been a fun way to increase variety week-to-week, which I love! I’ve been making this recipe with my Food as Medicine Everyday class participants in the week we discuss “Benefits of Breakfast.” We make a veggie egg scramble and a tofu scramble, and compare them side-by-side, and I’m not kidding - the tofu scramble wins every time!

One of my favorite parts about making a tofu scramble is how quickly it comes together. You don’t need to press the tofu, just crumble it straight into a pan and let the heat help evaporate the excess moisture. Seasoned with nutritional yeast and turmeric for color, the fluffy tofu curds are hardly distinguishable from a soft scrambled egg. You can mix up the combination of vegetables you use - it's a great way to clean up random bits of veggies from the week! I've found this combination of onions, peppers, mushrooms, zucchini and broccoli to be my favorite.

Rainbow Veggie Tofu Scramble is delightful on its own, or served with some toast and fresh fruit, but my favorite way to enjoy it is wrapped up in a flour tortilla with a crispy hash brown for a quick breakfast burrito. This has also converted several family members to the joys of tofu scrambles, too! Try it for yourself for something new!

Ingredients assembled for Rainbow Veggie Tofu Scramble
Assemble your ingredients.

Stages of preparing and cooking the vegetables
Start by cooking the vegetables until they are crisp-tender, and then transfer them to a bowl while you continue cooking the tofu.

Stages of cooking the tofu in a skillet
Next, scramble the tofu. Crumble the tou directly into the pan. Let the heat evaporate most of the moisture, then add the seasonings. At the end, add just a splash of milk to loosen the mixture and make it just a little bit creamy.

Finished Rainbow Veggie Tofu Scramble in a skillet on the stove
Add the reserved vegetables back to the tofu scramble and stir to combine. Once the veggies are heated through, serve the tofu scramble! Or, transfer it to an airtight container to store in the fridge for easy breakfasts throughout the week.

I love to garnish my Rainbow Veggie Tofu Scramble with diced tomato and avocado for even more color.

Rainbow Veggie Tofu Scramble is sure to brighten your mornings!

Rainbow Veggie Tofu Scramble

This Rainbow Veggie Tofu Scramble is a fast, easy, and super convenient recipe to meal prep and have a nutritious breakfast option on hand all week!


Kira Freed - The Joyful Plateful











2 Tbsp. avocado oil, divided

1/2 red onion, diced

1 orange bell pepper, diced

4 oz. cremini mushrooms, sliced

1 small zucchini, sliced in half-moons

1 small head broccoli, cut into small florets

1 block (14-16 oz.) firm tofu

2 Tbsp. nutritional yeast

1 tsp. kosher salt, divided

1/2 tsp. ground turmeric

1/2 tsp. garlic powder

1/2 tsp. ground black pepper

2 Tbsp. soy milk (or other plant-based milk)

1 Roma tomato, diced

1 small avocado, diced


  1. In a medium skillet over medium heat, add 1 Tbsp. avocado oil. Add diced onion and bell pepper and saute for 2-3 minutes, or until onion just begins to turn translucent. 
  2. Add sliced mushrooms, zucchini, and broccoli florets to the skillet and season with 1/2 tsp. kosher salt. Saute veggie mixture about 5 minutes, until veggie are crisp-tender. Transfer veggies to bowl and return the skillet to the heat for the next step.
  3. To the skillet, add remaining tablespoon of avocado oil. Using your hands, crumble the block of tofu into the skillet. Use a spoon to break any large curds, until you have roughly nickel-sized pieces of tofu. Cook the tofu for 3-4 minutes, stirring frequently, to evaporate most of the moisture. 
  4. Once there is little to no liquid left in the pan, add the nutritional yeast, remaining salt, turmeric, garlic powder, and black pepper. Stir to evenly distribute the spices, and cook about 2 minutes. 
  5. Add the soy milk to the tofu mixture and stir to combine. Add the reserved cooked vegetables back to the skillet, stir to combine and heat through. 
  6. Serve immediately, garnished with diced roma tomato and avocado. Or, transfer tofu scramble to an airtight storage container and refrigerate for up to 5 days. Reheat servings for 1-1.5 minutes in the microwave before serving.
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