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This tofu scramble breakfast bowl uses tofu instead of eggs. It’s a great way to reintroduce soy into your diet from your elimination diet. It’s also just a great alternative to eggs if you’re sensitive or allergic. I know it can be challenging to find egg free recipes that aren’t necessarily vegan. This breakfast bowl gets filling with breakfast sausage. Searching for egg free recipes doesn’t have to mean vegan or plant based! Some people just can’t have eggs!
However, if you are looking for a vegan option feel free to leave the sausage out. You may just want to add a little fat for flavor. Add a tablespoon of coconut oil to the vegetables when sauteeing. If your diet allows it, you may also add a can of pinto or kidney beans, or even chickpeas in order to get some extra vegan protein. Textured vegetable protein is yet another option that also mimics the texture of ground sausage just as the tofu mimics the texture of eggs. Just keep in mind the restrictions of your own elimination diet before making any of these additions.
The turmeric is what really gives the tofu that egg color. If that’s not important to you though, you can easily leave it out without changing the flavor of the dish very much. That little amount of turmeric doesn’t offer that much in the way of flavor, especially when put up against sausage. The nutritional yeast will also give you some color but offers more in the way of flavor. It’s the standard vegan substitute for all things cheesy. If your elimination diet is still avoiding dairy, nutritional yeast will be your friend.
This tofu scramble breakfast bowl travels well as leftovers and also freezes well. I really enjoy keeping extras around in my freezer for when I need a quick meal to grab on my way to work. Many of these elimination diet recipes freeze well, that’s just how I cook!
Tips for preparing the best tofu
- Always press your tofu, getting the water bulk out will vastly improve the texture of your tofu. Check out the affordable tofu press at the bottom of the list.
- Freeze tofu overnight before preparing. Freezing tofu aids in drying it out. Thaw it and then press and prepare as usual. Tofu that has been frozen first has a chewier and more meat like texture than unfrozen.
- Marinate your tofu for lots of flavor. Tofu acts like a sponge and will quickly absorb any liquid it’s set in. This means you can add a ton of flavor in mere seconds. After pressing the tofu, cube or crumble the block. Then place the pieces into any marinade. Could even be as simple as regular soy sauce. You’ll see it absorb the marinade quickly, then just cook as normal.
- Use corn starch, or elimination diet approved arrowroot powder, to help crisp the texture of tofu. Add arrowroot poweder to the marinade or dry seasonings for the tofu and coat the outside. It will help the final texture be a pleasant crispiness on the outside.
Ingredients
- 1 lb ground breakfast sausage (look for corn syrup and nightshade free)
- 12 oz extra firm tofu, pressed
- 1 medium sweet potato, ½ inch dice
- 1 yellow onion, diced
- 2 small carrots, shredded
- 1 cup loose packed spinach, coarse chop
- 3 cups cooked brown rice
- 2 cloves garlic, minced
- 1 tsp dried rosemary
- 2 tsp salt, or to taste
- ½ tsp black pepper
- 1 tbsp nutritional yeast
- ¼ tsp turmeric
- 2 tsp soy sauce
Instructions
- brown the ground sausage over medium low heat in a large skillet
- remove browned sausage and set aside
- add the onion and carrots to the sauage greased pan and saute for about 6-8 minutes stirring occasionally, until onions are translucent, carrots may stick a bit
- add the sweet potato to the pan and stir, leave undisturbed for 5-7 minutes, you want the potatoes to brown a bit
- stir, add a splash of water, cover pan and cook for 10 more minutes
- add the garlic and rosemary and saute a minute longer
- scrape veggies to one side of the pan and add the tofu to the empty side
- break up the tofu in the pan so that it is in small pieces
- add the salt, pepper, nutritional yeast, turmeric, and soy sauce to the tofu and mix
- stir the entire contents of the pan together
- add the spinach and heat just until it starts to wilt, about 3 minutes
- stir in the sausage
- serve warm over rice
Tofu Scramble Breakfast Bowl
Ingredients
- 1 lb ground breakfast sausage look for corn syrup and nightshade free
- 12 oz extra firm tofu pressed
- 1 medium sweet potato ½ inch dice
- 1 yellow onion diced
- 2 small carrots shredded
- 1 cup loose packed spinach coarse chop
- 3 cups cooked brown rice
- 2 cloves garlic minced
- 1 tsp dried rosemary
- 2 tsp salt or to taste
- ½ tsp black pepper
- 1 tbsp nutritional yeast
- ¼ tsp turmeric
- 2 tsp soy sauce
Instructions
- brown the ground sausage over medium low heat in a large skillet
- remove browned sausage and set aside
- add the onion and carrots to the sauage greased pan and saute for about 6-8 minutes stirring occasionally, until onions are translucent, carrots may stick a bit
- add the sweet potato to the pan and stir, leave undisturbed for 5-7 minutes, you want the potatoes to brown a bit
- stir, add a splash of water, cover pan and cook for 10 more minutes
- add the garlic and rosemary and saute a minute longer
- scrape veggies to one side of the pan and add the tofu to the empty side
- break up the tofu in the pan so that it is in small pieces
- add the salt, pepper, nutritional yeast, turmeric, and soy sauce to the tofu and mix
- stir the entire contents of the pan together
- add the spinach and heat just until it starts to wilt, about 3 minutes
- stir in the sausage serve warm over rice