Vegetarian breakfast of champions - tofu veggie scramble! It's a hearty and delicious plant-based alternative to scrambled eggs that your family can enjoy for breakfast, lunch, or dinner!
I want to start off by saying that no, it doesn't taste like scrambled eggs. When eggs are done right (which is a skill I have yet to master), oh man fluffy, almost custardy...so dreamy...
However, during this time when I'm limiting trips to the grocery store, I don't want to use up 5+ precious eggs for one meal. Fortunately, I do have several blocks of tofu in the fridge. So tofu scramble it is!
Tofu is most definitely a staple at our house. It's high in protein, low in fat, lends itself to many dishes, and is a great alternative to meat. It's also a great vegetarian source of iron, a SUPER important nutrient for babies.
Tofu is super versatile and takes on any flavor you add to it, which is awesome! BUT If you haven't really cooked with it before, this can feel intimidating.
Whether you're learning to become chummy chummy with tofu or have been friends for a while, this super EASY tofu veggie scramble is sure to keep you (and your baby or toddler) full and happy.
How to Cook Tofu For Babies
Ingredients
- Tofu: Extra-firm is the BEST choice followed by firm (note: for babies 6-8 months of age, choose firm). Say no to medium-firm or soft (silken) tofu as you will end up with mush.
- Vegetables: you really can use whatever you have on hand! I have lots of frozen veggies right now, and the vegetable medley (with peas, carrots, corn, green beans) was delish too!
- Seasonings: this is where you can have lots of fun! Since traveling is highly discouraged during this time, travel the world by way of seasonings.
- Craving Asian? add a splash of soy sauce, fish sauce, miso, sesame, ginger, etc. Mexican? sprinkle in some chili powder, cumin, coriander...you get the idea.
- A quick note on turmeric: this is added mainly for color, not flavor. Personally I don't like to overdo it in my tofu scramble.
- Beans: this is optional but
- it's a great source of protein and iron (so important for babies, especially), and fiber.
- it's delicious and filling!
- Cheese: any type of cheese will work. My personal favorite is cheddar. If vegan, you can leave out or use nutritional yeast.
How to prepare tofu
Tofu contains a lot of water so it's best to press out as much as possible before cooking. Again, we don't want mush here.
- Wrap the tofu block in 2-3 or more layers of paper towel, a clean dishcloth, or a kitchen towel.
- Place a heavy skillet or a baking sheet on top with a few canned goods to help weigh it down.
- Set aside for at least 10 minutes.
- Transfer to a large bowl and crumble with a fork. Should be pretty easy to do. You don't want big pieces as they won't get evenly coated in the seasonings. But be careful not to overdo it because if they're too tiny then you'll end up with a dry and crumbly product.
A Note about Soy
Many parents are concerned about serving soy products to their children. Rest assured, it's completely safe and is an excellent source of nutrition for your baby and child. You can read more about it in this post where I discuss in-depth the best milk for toddlers.
Step By Step Instructions
- cook onion.
- Add the rest of the vegetables.
- Push vegetables to the side of the pan and add tofu.
- Add sauce and beans.
How to Serve to Babies or Toddlers
The texture of this tofu scramble is soft and moist, making it perfect for babies. You can simply serve as is, mix in with oatmeal, or mash on top of a toasted bread - in strips or bite-sized pieces depending on their age and skill. Here's an in-depth post on how to serve the right food size and texture to your baby.
For toddlers, serve as is or as a filling for sandwiches, burritos, quesadillas, etc. This will be a great way to help them learn to take bites.
How to Store Leftovers
- In the refrigerator - will keep for 3-5 days in the refrigerator. Keep in mind, the scramble won't go bad quickly, but the texture can get a bit gritty/mealy as it gets closer to 5 days. I have a feeling it will be long gone before then though ;).
- In the freezer - will be good up to 3 months. To reheat - Best to do so on the stovetop over low heat. I personally like to add a splash of milk, but you don't have to.
Serving Suggestions
This recipe is just one way to enjoy tofu scramble! Now run wild and customize to whatever your heart desires! The world is your oyster. Once you've made your delicious concoction, serve with bread, tortilla, bagels, waffles, potatoes...again, endless possibilities!
I'm having a serious moment with plain bagels during this pregnancy so that's what I enjoyed on this particular afternoon. The hubby wanted hashbrowns and my toddler, toast. Can we not all agree on the same? haha
Other Baby-Friendly Tofu Recipes
- Baby-Friendly Tofu Mayo
- Non-Spicy Korean Tofu Soup
- Easy Baked Shrimp Cakes
- Fried Rice
- Tofu Frittata (from my first ecookbook)
Did you make this baby and toddler-friendly Tofu Veggie Scramble? Follow me on Instagram post a photo and tag me, post a photo on my Facebook page, or save it to Pinterest. I love to see what you’re making!
Tofu Veggie Scramble
Ingredients
- 1 14 oz extra-firm tofu, pressed and crumbled with a fork (see note)
- 1 tablespoon oil
- ½ medium yellow or red onion, diced
- 2 cups diced vegetables of choice (see note)
- 1 cup (170g) canned black beans (rinsed and drained)
- ¼ cup cheese (can add more or use nutritional yeast)
Sauce
- ½ teaspoon cumin
- ¼ teaspoon coriander
- ½ teaspoon garlic powder
- ¼ teaspoon turmeric
- ¼ teaspoon black pepper
- 2 teaspoon water
Instructions
- Heat oil in a large pan over medium-high heat. Add onion and cook for 2-3 minutes, until it begins to soften. Turn down the heat to medium and cook the other vegetables until softened - depends on the vegetables used.
- In the meanwhile, combine the sauce ingredients in a small bowl and set aside.
- Push veggies to the side and make a well in the center of the pan. Add tofu and cook for 2 minutes, stirring to combine.
- Add the sauce and beans. Stir immediately to ensure the sauce gets evenly distributed. Cook for 5-8 minutes. Tip: Spread the mixture into an even layer and don't stir too much. This will help the tofu to get slightly crispy and browned.
- Stir in cheese or nutritional yeast. Serve with toast, potatoes, tortilla, salsa, ketchup, cilantro...basically whatever you wish!
Notes
- Tofu: Extra-firm is the BEST choice followed by firm (note: for babies 6-8 months of age, choose firm). Say no to medium-firm or soft (silken) tofu as you will end up with mush.
- Vegetables: feel free to use whatever you have on hand! Fresh, frozen, canned all works here
- Seasonings: have fun flavoring!
- Beans: this is optional but highly recommended!
- Cheese: any types of cheese will work. If vegan, you can leave out or use nutritional yeast
- In the refrigerator - will keep for 3-5 days in the refrigerator. Keep in mind, the scramble won't go bad quickly, but the texture can get a bit gritty/mealy as it gets closer to 5 days. I have a feeling it will be long gone before then though ;).
- In the freezer - will be good up to 3 months. To reheat - Best to do so on the stovetop over low heat. I personally like to add a splash of milk, but you don't have to.
Jenny says
Yes! This is exactly what I was looking for for Sunday lunch. Personally I love tofu scramble so I am very thankful to have found a recipe suitable for my 14 mo old. I added shredded cheddar cheese and upped the cumin, garlic, and coriander at the end (because my little one is very comfortable with those flavors at this point) and we all loved it, including my husband!
Min says
So happy to hear! And I love that your child loves all the seasonings too!
Lauren says
Hi! I just found your website looking for easy high iron finger food recipes for my 9 month old and I am SO excited! You have so many great ideas! I saw tofu veggie scramble oat balls on your "Best Iron-Rich Foods" page and I was wondering how to adapt this recipe to form the balls? Thank you!
Min says
Hi! It's lovely to connect with you. You can add cooked lentils, oatmeal, or any other cooked grain to the mixture and shape into a ball! Check out my baby oatmeal and lentils for babies posts for more ideas!
Gray says
This is so fantastic, thank you for sharing. My son loved this and it froze really well.
Min says
Yay!! Thanks for taking the time to let me know!