How many calories are in Tofu Scramble Toasts?
Tofu Scramble Toasts has about 162 calories per serving based on the current ingredient list and serving size on this page.
InternationalBreakfastVegetarianVeganUnder 300 CaloriesQuick Meals30 Minute Meals
Tofu Scramble Toasts
Tofu Scramble Toasts is a Breakfast international recipe with 162 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
162 kcal
Total Time
15 min
Servings
2
Protein
8.5 g
About This Recipe
The story behind Tofu Scramble Toasts
Tofu Scramble Toasts is a breakfast recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around oil, onion, and cilantro.
Like most enduring breakfast recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 2 servings and lands at roughly 162 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 15 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Tofu Scramble Toasts worth coming back to.
Ingredients
- Oil1 teaspoon (3 ml)
- Onion4 ring (20 g)
- Cilantro1 tablespoon (3 g)
- Sliced Bread2 slice (80 g)
- Tofu100 g
- Turmeric1/2 teaspoon (1 g)
Instructions
- 1
Step 1
Place a pan over medium heat and toast the bread slices. Make sure it does not burn. Set aside.
- 2
Step 2
Place a pan over high heat. While heating, chop the onion.
- 3
Step 3
Add the oil, spread and add the onion with a pinch of salt. Stir-fry over medium heat for 5 minutes or until translucent.
- 4
Step 4
Meanwhile, crumble the tofu with a fork.
- 5
Step 5
Next, add the tofu and turmeric. Stir until colorful.
- 6
Step 6
Turn off and serve on a bread slice, sprinkle with cilantro and top the sandwich with the other bread slice.
Nutrition Snapshot
Macros and micros at a glance
33/ 100
Forkd Score · Limited
This recipe scores well for protein density relative to its per-serving calories.
Calories
162
Protein
8.5g
Carbs
22.4g
Fat
4.9g
Fiber
1.7g
Micronutrients
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Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
Yes
Vegan
Yes
Gluten Free
No
Dairy Free
No
Allergens
Tree NutGlutenSoy
Meal Prep and Storage
Make it easier to prep ahead
Tofu Scramble Toasts can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style.
Frequently Asked Questions
Common questions about Tofu Scramble Toasts
How long does Tofu Scramble Toasts take to make?
Tofu Scramble Toasts takes about 15 minutes from start to finish. That is roughly about 15 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Tofu Scramble Toasts?
Most ingredients in Tofu Scramble Toasts can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. For dietary needs you can swap Sliced Bread for a gluten-free equivalent. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Tofu Scramble Toasts?
Tofu Scramble Toasts can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Tofu Scramble Toasts?
Yes, Tofu Scramble Toasts generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Tofu Scramble Toasts?
Reheat Tofu Scramble Toasts gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Tofu Scramble Toasts up or down?
Yes. Tofu Scramble Toasts is written for 2 servings, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Tofu Scramble Toasts?
A nonstick skillet or a small baking dish handles Tofu Scramble Toasts well, depending on whether it is cooked on the stovetop or in the oven.
How do I know when Tofu Scramble Toasts is cooked properly?
Tofu Scramble Toasts is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Tofu Scramble Toasts suitable for vegetarians?
Yes. Tofu Scramble Toasts is suitable for vegetarians as written.
Is Tofu Scramble Toasts gluten-free?
Tofu Scramble Toasts is not reliably gluten-free as written because it includes Sliced Bread. You can often adapt it with gluten-free swaps if needed.
Are there any allergen ingredients in Tofu Scramble Toasts?
Yes. This recipe includes Tree Nut, Gluten, and Soy. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Tofu Scramble Toasts ahead of time?
Tofu Scramble Toasts can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style.
How can I adjust Tofu Scramble Toasts for my calorie or macro goals?
To make Tofu Scramble Toasts higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.
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