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Skinny Tofu Vegetable Scramble

tofu scramble closeYou know, I used to eat tofu all the time about 10 years ago. I scrambled it instead of eggs. Put some BBQ sauce on it and fried it to eat instead of meat. I even roasted it in the oven. All of it was really delicious and I never had a problem with it. I even enjoyed it with rice! It was also a time in my life when I experimented with soy and being as much of a vegetarian as I could possibly be. I was really in to holistic health and studied it quite a bit. I think the girls at the health food store got tired of me coming in at some point. 🙂 Back then I was on Weight Watchers and working my way towards a 50lb weight loss, making Lifetime and ‘wogging’ many miles. It was also a time when I had all the symptoms of PCOS but I was not diagnosed because so little was known about it then. No matter, somehow I was able to lose the weight, but I never gained my fertility.


Now there are all these conflicting studies about how tofu may be mad for me. It could be linked to breast cancer, it could also be making my PCOS symptoms worse. Good thing I stopped eating it for a long time. That is, until the husband made Tofu Miso Soup. Eating that soup reminded me of this Tofu Scramble and made me really crave it. Since I had some organic tofu (the other 1/2 of the block) in the freezer I thought a little bit in a scramble wasn’t going to hurt me.

tofu scramble


When dealing with tofu I found its best to freeze a block before use and then thaw it out. It gives it more of a meaty texture. When thawing I place a towel on a plate, then place the tofu on the towel. I add another towel to the top of the tofu, and then another plate. On top of all that I add my cast iron skillet. This makes for a heavy water press that get out all of the water. I let it sit for about 5 minutes and then I switch out for another set of towels. I let the water drain for about 15 minutes.


Tofu Scramble

Chrystal Mahan YUMeating.com
5 from 3 votes


  • 1/2 block firm organic tofu
  • 1 green onion sliced
  • 4 sliced of green bell pepper diced
  • 1 handful of fresh spinach
  • salt
  • pepper
  • 1/2 tsp coconut oil


  • Warm the oil in a frying pan on low to medium heat.
  • Crumble the tofu and add to the pan.
  • Add salt and pepper to taste.
  • Allow to cook until the sides start to brown.
  • Add the onion and pepper.
  • Continue cooking on low until the vegetables become tender.
  • Add the spinach.
  • Sprinkle with a bit more salt and pepper if you like.
  • Continue to cook on low until spinach looks wilted and tofu is nice and warm.

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  1. I have been trying to find tasty ways to cook tofu. I love it, but my Hubs .. not so much. I figure if I can make it taste really good, he will like it too.

  2. I have never been a huge tofu fan….UNLESS it’s in something like this. On its own it’s not great, but the other stuff hides it better when it’s in dishes like this.

  3. I can’t believe I have never tried Tofu. Your vegetable scramble looks really good. I will have to give it a try.

  4. 5 stars
    I love tofu and scrambled tofu is one of my favorite dishes to make. I add other things to it and spices too.

  5. I’ve tasted tofu a few times before and I liked it. But my husband doesn’t like it so I didn’t bother preparing anything with tofu. 🙂 But that looks good! So quick and easy to prepare too.

    1. I don’t mind it once in a while since it is so inexpensive and since it is just me I can get a few meals out of it. No one else in the family eats it like this though. They will eat soy crumbles because it looks and tastes pretty much like ground beef.

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