Easy Tofu Scramble Recipe – Vegan, Gluten Free, Nut Free

Corn-free / Dairy-free / Egg-free / Gluten-free / Nut-free / OAS safe / Peanut-free  

Tofu scrambled with black beans and tomato
Jump to Recipe


As I have mentioned before, one of the things a lot of people struggle with due to their food sensitivities and/or allergies is brunch!

If suffering from an egg allergy or intolerance, one usually has to settle for pancakes, waffles, granola parfait, breakfast meat, and a side of fruit. When that person is also affected by a dairy intolerance, granola parfait is no longer an option, and waffles have to come without whipped cream. What if the same person has to eat vegetarian or vegan for his/her health? or gluten-free? or what if he/she has oral allergy syndrome?

I am one of those deemed “difficult” people who cannot have eggs without getting sick, milk without getting stomach cramps (or worse #tmi), and many fruits commonly served at brunch in the US without having to use my EpiPen.

As a result, going out for breakfast or brunch can be a bit frustrating. My options are rather limited and I usually have to settle for the unhealthy food, the one with the most sugar, fat, and calories: pancakes, waffles, bread with jelly, and breakfast meat (which I stay away from to avoid flares from fibromyalgia).

If I am lucky, I will find a place that serves avocado toast with a side of berries. But what about people with Celiac?

As a consequence, many people with multiple food sensitivities or allergies prefer to stay home for breakfast, which can unfortunately contribute to isolating them from their groups of friends who catch up at Sunday brunch.

In that sense, and although I am aware that soy is not a safe or healthy option for everyone, tofu scramble has been one of my most satisfying discoveries! Even more so since it has allowed me to still have a safe, but healthier breakfast option for my friends, family, and myself.

Bonus: It is becoming more and more common to see tofu scrambled on restaurants’ menus! 🙂

Bowl of tofu scramble


Tofu is at the center of a controversy as, even though soy is good for you, tofu remains processed food, and as any processed food, it should be eaten in moderation. In addition, tofu is made from soy, most of comes from GMO crops in the US, so if you are not comfortable with GMOs, you want to take a good look at the packaging before buying it.

That said, once you are aware of this and mindful of how much tofu you are eating, here is a few benefits you will gain from this recipe.

Tofu is a lean source of protein, which is essential for people who want or have to follow a strict vegetarian or vegan diet. In addition to being low in calories, its low fat content and absence of sugar make it a great ingredient for anyone who need to monitor their cholesterol and blood sugar levels. It is also very nutritious and provides the body with a large amount of its daily needs in calcium, manganese, and essential vitamins.

This recipe also includes turmeric, which is known for its antioxidant content and anti-inflammatory properties. As a result, it is often use by people affected by chronic pain.
Note: Adding black pepper is key if you want your body to be able to absorb turmeric and benefit from its health properties!

Tofu scramble with onion and tomato


Before making this recipe, here are a few things you should know:

Tofu is like a sponge, which means that it easily absorbs any type of fat or liquid you put it in, so make sure to never add too much oil when cooking it.

When preparing your tofu scramble, drain your block of tofu and cut it in cubes. You can either smash it in a mixing bowl before placing it in the pan or directly in the pan. However, be careful not to scratch your non stick pan in the process. Depending on what I have available, I use a fork or a potato masher, which I prefer.

I learned in cooking class that some spices, such as curry and cumin, will have more flavor when first “toasted” with some fat before adding other ingredients, which is why I add my spices before the tofu.

You can prepare tofu scrambled the same way you would make scrambled “eggs”, which is why I chose to add onions and tomatoes. You can also serve it the same way, with the same sides. I like mine with avocado toast and black beans. As you can see a few pictures below, you can switch regular bread for gluten-free toast or even serve your dish with corn tortillas. It is up to you.

This recipe has been approved by several of my friends, so I hope you enjoy it too! Let me know how it turns out by commenting below or tagging me on Instagram @missallergist #missallergist

Tofu scrambled in the making
Full brunch with tofu scrambled, beans, and avocado

Tofu Scramble

This recipe is a great alternative dish for breakfast or brunch, as it is healthier than most menu options for people suffering from food allergies, while being free of corn, dairy, egg, gluten, nut, peanut, and sesame. Meanwhile, your plate still looks like you are having a traditional brunch with your friends and family.
Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Course: Breakfast
Keyword: corn-free, dairy-free, egg-free, gluten-free, nut-free, peanut-free, sesame-free
Servings: 6 people
Calories: 180kcal
Author: Miss Allergist


  • 14 oz tofu firm or extra-firm
  • 1 onion small
  • 2 tomatoes medium
  • 2 tbsp olive oil


  • 1/2 tsp curry powder
  • 1/4 tsp cumin
  • 1/4 tsp garlic powder
  • 1/2 tsp turmeric
  • 1/4 tsp ginger
  • 1 pinch cayenne pepper or a few drops of hot sauce
  • 1/2 tsp black pepper
  • 1/4 tsp salt


  • Drain the tofu, then cut it in cubes.
  • Peel and finely dice the onion.
  • Wash and dice the tomatoes.
  • In a large skillet over medium heat, add the 2 tbsp of olive oil and your spices. Cook while stirring for about 2 minutes.
  • Add the diced onion with a little bit of water, so that it does not stick to the bottom of your skillet, and cook for another 2 minutes.
  • Add the tofu and use a potato masher to smash it while blending it with the onion and spices, until it gets the same texture as scrambled eggs.
  • Blend the diced tomatoes to the mixture, and let cook for about 4 to 5 minutes.
  • Add more pepper and salt to taste.
  • Serve with your favorite sides.


Tomatoes and onions are optional.
If you don’t have fresh tomatoes, you can use one small can of diced tomatoes without their juice.
Tastes great when served with black beans and tortillas.

Bon appétit!