This quick vegan breakfast scramble uses tofu instead of eggs for a tasty plant-based swap. We use cauliflower in this recipe, but feel free to customize by adding your favorite vegetables instead!
Pair this kidney friendly scramble with toast for a nutritious and satisfying start to your day!
Tofu: The star player in our vegan breakfast scramble
If you’re following a plant-based diet to help promote kidney health you may be missing certain foods. Oatmeal and smoothies are great plant-based breakfast options, but every so often we crave a savory breakfast! Enter the tofu scramble!
Why are we swapping tofu for eggs? For starters, tofu has a similar texture and neutral flavor to eggs which makes it a perfect shoe in. In addition, studies show that soy protein can improve creatinine, phosphorus and triglycerides compared to animal-based protein.
Cooking with Tofu
One of the best things about tofu is that it has a neutral taste. This makes it easy to adapt the flavor to suit the dish you are using it in. Not a fan of the texture of tofu? Choosing the right type of tofu for your recipe and learning how best to prepare it may help!
Tofu types and cooking tips
- Firm or Extra Firm Tofu: Has a chewier texture and works well as a replacement for eggs or meat. Pressing the moisture out of tofu and freezing it in cubes is the key to helping tofu maintain it’s shape and prevents it from being soggy. Marinating and baking or sautéing are some of the best ways to prepare this type of tofu. For a crispier texture, toss tofu cubes in arrowroot or cornstarch before cooking.
Alternative ways to enjoy soy
- Edamame: Edamame, or soy beans, can be found either shelled or in the pod and are delicious in salads or make a perfect snack!
- Tempeh: Tempeh is cooked and fermented soybeans. It works beautifully as a substitute for ground meats. Crumble and use as a taco filling or even as a mock tuna salad. Tempeh is also delicious marinated then baked, grilled, or pan fried in cubes or slices.
Considerations for soy and CKD
Soy products like tofu and tempeh have a lot of protein per serving. If you are following a very low protein diet to preserve kidney function, you may need to limit soy so that you don’t overshoot your protein goal.
Some people may not tolerate soy well. If you experience any digestive issues after consuming soy or have a known intolerance to soy products it may be best to avoid it completely.
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Vegan Breakfast Scramble
- Prep Time: 10 min.
- Cook Time: 15
- Total Time: 25 minutes
- Yield: 6 servings 1x
Description
This quick breakfast scramble uses tofu instead of eggs for a tasty plant-based swap. Customize to your taste by adding any vegetables you have on hand.
Recipe developed by Clarissa Paimanta and tested by Jessica Prohn, MS, RD, CSR, LDN.
Ingredients
- 3 tablespoons avocado oil
- 1 onion, peeled and finely diced
- 3 cloves garlic, peeled and minced
- 6 oz. firm or extra-firm tofu, crumbled
- 1 medium head (or about 6 cups) cauliflower, cut into small florets
- 1 1/2 teaspoon turmeric
- 3 tablespoons nutritional yeast
- 1/2 teaspoon black pepper
- 1/2 teaspoon salt
Instructions
1. In a skillet over medium heat, add avocado oil. Once heated, add diced onion and cook until lightly browned and translucent, about 5 minutes. Then add garlic and cook while stirring until fragrant, another 1-2 minutes.
2. Add in crumbled tofu and cauliflower florets and cook for about 5 minutes until the cauliflower is tender.
3. Then add turmeric, nutritional yeast, black pepper, and salt to taste. Cook while stirring for another minute.
4. Divide mixture between 6 plates.
KidneyRD Verdict
I couldn’t get enough of this super flavorful breakfast scramble! The nutritional yeast provides a bit of spice and the turmeric creates a beautiful yellow color to the scramble, not to mention all of the anti-oxidant and anti-inflammatory benefits! To get a similar texture to eggs, make sure you opt for extra-firm tofu in this recipe!
ALL information you read on KidneyRD.com is purely for informational and educational purposes. Information is not intended to treat, cure or prevent any disease.
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