If you're craving scrambled eggs but are following a low-carb vegan diet, this Turmeric Tofu Scramble recipe is the perfect meal.
Tofu offers a similar texture to traditional scrambled eggs and provides plenty of plant-based protein.
The addition of turmeric gives this vegan scrambled tofu dish a vibrant yellow color while providing powerful anti-inflammatory benefits and a unique flavor profile.
Why you’ll love this keto-friendly recipe
Unless you practice intermittent fasting, breakfast is often considered the most important meal of the day, and this Turmeric Tofu Scramble recipe ensures you start your day off right.
It’s a delicious vegan alternative to scrambled eggs and provides numerous health benefits.
Tofu is an excellent source of plant-based protein and contains essential minerals, including iron, calcium, and magnesium.
Research published in Phytochemicals in Agriculture and Food found that consuming significant amounts of soy is linked to a lower risk of certain cancers and cardiovascular diseases.
The study also indicates that soy-based products, such as soymilk and tofu, contain isoflavones, a group of potent plant-derived phytochemicals linked to overall better health.
Incorporating bell peppers and onions into this dish increases its nutritional value by providing a boost of vitamin C and antioxidants, which strengthen the immune system and help reduce chronic inflammation.
Furthermore, the vegetables in this recipe are low in carbs and high in dietary fiber, which can aid weight management, help regulate digestion, and promote blood sugar control.
This budget-friendly keto breakfast is perfect for busy mornings, requiring just 20 minutes of prep time and one pan, making clean-up quick and easy.
You can also customize this dish by adding mushrooms, spinach, or other non-starchy vegetables.
About the ingredients
It's essential to choose high-quality ingredients when cooking any meal, and this recipe is no exception.
Let's take a closer look at the key ingredients of this dish and their benefits.
Coconut oil
Coconut oil adds a subtle sweetness to this Turmeric Tofu Scramble, perfectly complementing the complex savory flavors of the spices.
Furthermore, it contains medium-chain triglycerides (MCTs), a type of fatty acid that the liver can easily convert into ketones and use as a quick energy source.
Avocado
Incorporating avocado into this recipe offers a creamy texture and adds fiber and essential nutrients, including vitamins K and C.
A study published in Critical Reviews in Food Science and Nutrition also found that avocados contain high concentrations of protein, potassium, and unsaturated fatty acids.
Additionally, avocados support overall heart health by improving cholesterol balance, including lowering low-density lipoproteins (LDL), also known as bad cholesterol, and raising high-density lipoproteins (HDL), commonly called good cholesterol.
Tofu
Tofu is a popular ingredient in many vegan and vegetarian dishes made from condensed soy milk. It has a mild flavor but absorbs seasonings well, making it a versatile protein source for various recipes.
Tofu also contains all nine essential amino acids, which are vital building blocks of protein that the body can't produce on its own.
In addition, some of these amino acids, such as cysteine and methionine, have been found to promote detoxification processes and support liver function.
Turmeric
Turmeric is a root vegetable often used in Indian cuisine that has gained popularity in Western diets for its distinct flavor and numerous health benefits.
"The active ingredient in turmeric, curcumin, has been associated with enhanced brain function and a lower risk of depression," explains Dr. Berg.
What's more, turmeric's anti-inflammatory properties may help reduce the risk of chronic diseases such as heart disease and arthritis.
Turmeric gives this recipe its vivid yellow color, typically associated with eggs. This makes it aesthetically pleasing and helps create the best tofu scramble suitable for vegans and vegetarians.
What to serve with Turmeric Tofu Scramble
This dish is delicious on its own, but you can also get creative and serve it with various other low-carb dishes.
Here are some mouthwatering ideas to get you started:
Açaí Berry Bowl: If you're craving something sweet, this low-carb Açaí Berry Bowl is a perfect choice for breakfast or brunch
Cauliflower Fried Rice: This low-carb alternative to traditional rice pairs well with the texture and flavor profile of Turmeric Tofu Scramble
Hummus: This creamy and flavorful dip complements the flavors of this scramble and provides an extra serving of healthy fats
Fluffy Keto Pancakes: For a classic breakfast treat, indulge in these Fluffy Keto Pancakes with sugar-free maple syrup served alongside Turmeric Tofu Scramble
Keto Bread: If you want something more substantial, top Keto Bread with Tofu Scramble for a hearty and satisfying meal
Keto Everything Bagels: For a satiating breakfast sandwich, serve this Tofu Scramble on top of a delicious Keto Everything Bagel
Kale Shake Without Berries: For a refreshing beverage, blend kale, water or almond milk, wheatgrass powder, lemon juice, electrolytes, and coconut oil into a delightful smoothie to complement the savory notes of Turmeric Tofu Scramble
Keto Blueberry Avocado Smoothie: Kickstart your day with this invigorating smoothie, packed with healthy fats from avocado and antioxidants from blueberries
Storing and reheating tips
Saving leftovers from this Turmeric Tofu Scramble is a smart way to have a quick and easy breakfast for the next day.
To maintain the texture and flavor of this dish, it’s best stored in an airtight container in the refrigerator for up to three days.
When ready to enjoy, reheat the scramble in a cast iron skillet over medium-high heat, stirring occasionally until heated through. However, avoid reheating this dish multiple times, as it may become dry and lose its flavor.
For best results, drizzle coconut cooking oil into the pan before adding the scramble to prevent the tofu from sticking to the pan.
You can also freeze this recipe by storing individual portions in freezer-safe containers or bags for up to three months.
Final thoughts
This Turmeric Tofu Scramble boasts a robust flavor profile and is packed with anti-inflammatory and antioxidant-rich ingredients, including coconut oil, tofu, avocado, and turmeric.
What’s even better, this Tofu Scramble pairs perfectly with a variety of low-carb dishes, including Cauliflower Fried Rice, Açaí Berry Bowl, and Hummus.
FAQ
1. How many carbs are in Turmeric Tofu Scramble?
This recipe contains eight grams of total carbohydrates and six grams of net carbs per serving, making it a perfect option for those following a low-carb ketogenic diet.
2. Is turmeric good for you?
Yes, turmeric has many health benefits, including potent anti-inflammatory and antioxidant properties, that can support overall well-being.
3. Can I have tofu on keto?
Yes, tofu is a popular ingredient in many keto vegan breakfast recipes due to its high protein and low carb content. However, as tofu contains some carbohydrates, it's essential to track your daily macronutrient intake to ensure you're not consuming too many carbohydrates.
4. Is coconut oil bad for cholesterol?
No, coconut oil isn’t bad for cholesterol. In fact, coconut oil has been found to improve cholesterol levels by increasing beneficial high-density lipoproteins (HDL) and decreasing low-density lipoprotein (LDL), commonly referred to as bad cholesterol.
5. Can I substitute the tofu with another protein source?
Yes, you can replace tofu with other low-carb plant-based protein sources such as tempeh or seitan. However, this may alter the dish's flavor and texture. You can also use eggs for a non-vegan option if desired.
Sources
https://www.intechopen.com/chapters/86720
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/
