• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Up Beet Kitchen

  • All Recipes
  • About
  • Contact
  • Workouts
  • Navigation Menu: Social Icons

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
menu icon
go to homepage
  • All Recipes
  • About
  • Contact
  • Workouts
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • All Recipes
    • About
    • Contact
    • Workouts
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Recipes » Breakfast and Brunch Recipes

    Mediterranean Tofu Scramble

    Published: Sep 8, 2020 Last Modified: Sep 8, 2020 by Allison

    12 shares
    • Share
    • Tweet
    Jump to Recipe·Print Recipe

    This high protein Mediterranean tofu scramble is really simple to make with just a handful of ingredients: tofu, vegetables, nutritional yeast, capers, olives, and herbs! Ultra flavourful and satisfying, it’s perfect for breakfast, lunch, or dinner. 

    overhead shot of tofu scramble on a white plate with sweet potato quinoa cakes served as a side dish

    Even though I eat eggs from time to time, I must say that I prefer tofu scrambles to egg scrambles! I don’t know about you, but I find that, when made with plenty of seasonings, tofu scrambles are tastier than their egg counterparts. 

    Case in point is this Mediterranean tofu scramble. I was actually planning to make my original tahini tofu scramble when I developed this recipe, but as I started cooking the onions and garlic, I realized that I was craving more of a Mediterranean flavour profile. 

    INGREDIENTS YOU’LL NEED 

    • Olive oil, onion, garlic, salt, pepper, oregano, basil, zucchini, firm or extra firm tofu, nutritional yeast, cherry tomatoes, capers, olives, and hemp cashew parmesan. (The parmesan is optional, but recommended!)

    STEP BY STEP INSTRUCTIONS

    1. Warm the oil in a skillet. Add the onion, garlic, and salt. Cook, stirring occasionally, until browned, 8 minutes. Add the pepper, oregano, basil, and chili flakes, followed by the zucchini. Cook the zucchini for a couple of minutes before adding the tofu. Cook until the tofu is lightly browned, stirring occasionally. Stir in the nutritional yeast, followed by tomatoes, capers, and olives. Taste and adjust seasonings as desired. I sometimes add a couple tablespoons of lemon juice at the end for some additional brightness. 

    overhead shot of the tofu scramble in a cast iron skillet

    straight on shot of the tofu scramble on a white plate

    SERVING IDEAS 

    • I love serving this scramble with these sweet potato quinoa cakes with lemon dill tahini sauce. 
    • Tofu scramble is always good with some avocado toast on the side! I love topping avocado toast with cashew hemp parmesan and hot sauce. 
    • Another option is to serve the scramble in a wrap along with avocado, salsa, and vegan cheese. I’m drooling just thinking about it! I’ve enjoyed many a tofu scramble in these sweet potato tortillas.

    MORE DELICIOUS TOFU RECIPES

    • Vegan Borek with Tofu, Almonds, and Kale
    • Vegan Nachos Supreme with Spicy Barbecue Tofu
    • Vegan Greek Lemon Herb Tofu Naanwiches

    I hope you love this Mediterranean tofu scramble! If you make it, let me know how you enjoyed it by leaving a comment and rating below the post. And if you share a photo to Instagram, tag @upbeet.kitchen and #upbeetkitchen. 

    Enjoy! 

    Print
    clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
    overhead shot of tofu scramble on a white plate with sweet potato quinoa cakes served as a side dish

    Mediterranean Tofu Scramble


    ★★★★★

    5 from 1 reviews

    • Author: Allison
    • Total Time: 25 minutes
    • Yield: 4 servings 1x
    • Diet: Vegan
    Print Recipe
    Pin Recipe

    Description

    This high protein Mediterranean tofu scramble is really simple to make with just a handful of ingredients: tofu, vegetables, nutritional yeast, capers, olives, and herbs! Ultra flavourful and satisfying, it’s perfect for breakfast, lunch, or dinner.


    Ingredients

    Scale
    • 1 tbsp extra virgin olive oil
    • 1 medium yellow onion, diced
    • 2 garlic cloves, minced
    • ½ tsp fine sea salt
    • Freshly ground black pepper, to taste
    • 1 tsp dried oregano
    • 1 tsp dried basil
    • 2 small zucchini, diced
    • 1 block (450 grams) firm or extra firm tofu, crumbled
    • 3 tbsp nutritional yeast
    • 1 cup cherry tomatoes or grape tomatoes
    • ⅓ cup pitted olives (green or Kalamata), chopped
    • 1 tbsp capers
    • 2 tbsp freshly squeezed lemon juice (optional)
    • Hemp Cashew Parmesan, for garnish (optional)

    Instructions

    1. Warm the oil in a large skillet over medium heat. Add the onion, garlic, and salt. Cook, stirring occasionally, until browned, about 8 minutes.
    2. Add the pepper, oregano, basil, and chili flakes, followed by the zucchini. Cook the zucchini for a couple of minutes before adding the tofu. Cook until the tofu is lightly browned, stirring occasionally.
    3. Stir in the nutritional yeast, followed by tomatoes, capers, and olives. Taste and adjust seasonings as desired. I sometimes add a couple tablespoons of lemon juice at the end for some additional brightness.

    • Prep Time: 10 minutes
    • Cook Time: 15 minutes
    • Category: Breakfast, Lunch, Dinner
    • Cuisine: Mediterranean

    Keywords: Mediterranean tofu scramble

    Did you make this recipe?

    Tag @upbeet.kitchen on Instagram and hashtag it #upbeetkitchen

    Pin this for later: 

    Pinterest image with overhead shot of the scramble on a white plate and the title of the recipe in bold lettering at the top

    Related

    « Sweet Potato Quinoa Cakes with Lemon Dill Tahini Sauce (Vegan)
    Vegan Tahini Banana Chai Oatmeal Bars »

    Reader Interactions

    Comments

      Leave a comment Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

    1. Helen

      January 24, 2021 at 5:43 pm

      This was really delicious, Allison. The olives, capers and nutritional yeast are awesome additions to a tofu scramble. Just had it with avocado toast and was a super easy and energizing dinner.

      ★★★★★

      Reply
      • Allison

        January 24, 2021 at 7:33 pm

        Awesome, thanks so much, Helen!

        Reply

    Primary Sidebar

    featured image for Up Beet Kitchen about page

    Hi, I'm Allison! Welcome to Up Beet Kitchen, a food blog that specializes in wholesome and feel good recipes for people on the move! I love to work with whole foods to fuel healthy, active lifestyles.

    More about me →

    Trending Recipes

    • Chickpea Brown Rice Spinach Artichoke Casserole (Vegan)
      ★★★★★
    • straight on shot of a carrot cake breakfast bar piece on a fork on a white marble board
      Carrot Cake Oatmeal Breakfast Bars (V + GF)
      ★★★★★
    • straight on shot of slice of raw vegan banana cream pie on blue plate with coconut whipped cream and caramel sauce on top
      Raw Vegan Banana Cream Pie
      ★★★★★
    • a far out overhead shot of a serving of Moroccan carrot lentil salad in a pink bowl with some pita, hummus, and crackers on a plate beside it
      Moroccan Lentil Carrot Salad (Vegan)
      ★★★★★

    Follow Along on Social Media

    • Instagram
    • Facebook
    • Pinterest

    Cozy Recipes

    • featured image for the post, 1200x1200 pixles, of a serving of the salmon pesto quinoa bake on a light blue plate
      Salmon Pesto Quinoa Bake
    • featured image for the post, an overhead shot of the mole chicken, rice, salsa, and cabbage topped with Greek yogurt in a bowl on a light pink backdrop
      Mole Chicken Bowls
    • featured image for the blog post, overhead photo of a barbecue meatball bowl with quinoa, sweet potato, broccoli, and avocado sauce
      Barbecue Meatball Bowls with Avocado Goddess Sauce
    • 1200x1200 pixel featured image for this recipe, an overhead close up photo of an egg and pesto breakfast burrito sliced in half
      Egg, Pesto, and Sweet Potato Breakfast Burritos

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • About Up Beet Kitchen

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    Copyright © 2023 Upbeet Kitchen on the Foodie Pro Theme

     

    Loading Comments...