An Eggless Low-Carb* Breakfast: Tofu Scramble

I’ve been on the horns of a breakfast dilemma for a while now. I both enjoy and believe in the South Beach approach that I’m using right now, and I both enjoy and believe in the benefits of Greek-style nonfat yogurt – high protein, nice and thick, active cultures, yay. But you know what? Eating it every day for months on end? Gets pretty dull. Even mixed with flax and, once off phase one, berries, it still wear thin.

Turning to the various South Beach cookbooks and the ultimate South Beach recipe source, well, the breakfast offerings tend to be very egg-centric – and due to my nursing daughter’s sensitivity to eggs, I cannot eat them at the moment. I used to enjoy them once upon a time, but it’s just not possible for the time being. She used to be sensitive to soy as well, but she’s better with it now, so the world of tofu has opened back up to us! Hurrah. I threw together a simple tofu scramble and had to share it with you, as tofu is a very nutrient-rich, inexpensive source of protein.


2 tablespoons  olive oil
1 medium onion, diced
1 carrot, diced
1 stalk celery, diced
14 ounces firm or extra firm tofu, drained and crumbled
1 teaspoon each turmeric and cumin
1 tablespoon balsamic vinegar
½ tablespoon tamari
salt and fresh pepper to taste

In a large skillet, sauté onions in olive oil for about 2 minutes, until softened. Add carrot and celery, sauté 3 more minutes. Mix in tofu, spices, vinegar and tamari; continue stirring for 3 to 4 more minutes. Season to taste, serve with ketchup if desired.

A few other breakfast ideas using tofu:

Breakfast Burritos from Green Gourmet Giraffe
Fruity Tofu Smoothie from The Budding Cook
Tofu Cream with Fresh Berries from Enlightened Cooking

*Yes, there’s a piece of (gluten-free) bread in the photo, and that’s not technically low-carb, but hey, it’s just as good a la carte!

— posted by Anne


  1. Debra says

    Good one! Good way to use up leftover cooked veggies too. I added some Vietnamese fish sauce and cayenne to jazz it up. Thanks for the recipe!

  2. Becky says

    Oh thank you so much for this! I’m vegetarian and would like to go vegan mostly because of the egg thing. Since they kill all the male chicks! The egg factories don’t need males because they can’t lay eggs so they pluck all the furry little male chicks off the conveyer belt and into the garbage (or actually worse.) I figure every egg I give up saves one of those furry little fellas.

  3. says

    Thanks for the link – I don’t like eggs and am always looking for alternatives – scrambled tofu is something that I have been making lately – it is different every time depending on the vegies around and the flavours I feel like, but always easy and nutritious.

  4. says

    I’m constantly being asked for a phase one breakfast that doesn’t have eggs, so thanks for this. (Saving it for the Phase One round-up too!)

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