5 Minute Protein Scramble

This Protein Scramble is about as quick as a healthy breakfast can get. Get your protein fix with this delicious scramble. Fast, filling and ready in 5!


5 Minute Protein Scramble

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This post and recipe falls squarely into the “damn near unbelievable” category. That’s not a real category, but I’m thinking about making it.

This Protein Scramble is an unbelievable plate of food because it takes about five minutes to make, has almost 20 grams of protein in it (per serving), and is seriously good.

You could put cheese in it or on it if you wanted to take it to another level, but for me, a healthy sprinkle of scallions and hot sauce is all I need to feel really good about eating this.

Tofu and Egg Scramble

Serves 2
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This Protein Scramble is about as quick as a healthy breakfast can get. Get your protein fix with this delicious scramble. Fast, filling and ready in 5!


6 ounces soft or silken tofu
4 eggs
1 tablespoon olive oil
Red pepper flakes
Salt and pepper
Scallions, minced
Hot sauce


1) In a medium bowl, mash the tofu until it’s mostly smooth, but some lumps are inevitable. Stir in a pinch of salt, pepper, red pepper flakes, and a small drizzle of olive oil (maybe a teaspoon).

2) Crack in eggs and whisk into the tofu until the mixture is a single consistency. Optionally, you can use egg whites instead of whole eggs, but I recommend using at least 1-2 yolks.

3) In a medium-large skillet, add a drizzle of oil over medium heat. Once hot, add the whisked eggs and tofu and let sit for 1-2 minutes until the eggs start to firm up.

4) Lightly stir the eggs but try not to over-stir them. You want the curds in somewhat large pieces. Continue to cook until the the eggs are 95% cooked, but there’s still a shimmer of uncooked egg. Kill the heat and the residual heat will finish cooking the eggs.

5) Serve scramble immediately topped with scallions and hot sauce!

Protein Scramble

It’s Tofu To You

It’s always a good idea to start your day with some protein. It’ll get your metabolism churning and also keep you more full for longer throughout the day.

Eggs are a classic protein provider for breakfast, but we can amp them up substantially with one thing: tofu.

All you need for the Protein Scramble
All you need.

The only trick to know about this is to make sure to use soft or silken tofu. That will let you completely whisk the eggs and tofu together. The firmer tofus would leave you with larger chunks which will work, but your final scramble won’t be as smooth.

In minute one of this prep, use a fork to really mash the tofu into a smooth(ish) paste. Add a pinch of salt and pepper, red pepper flakes, and a small drizzle of olive oil.

Silky? - Protein Scramble

Then crack in your eggs!

You could definitely just use egg whites for this, but I like to use the whole egg.

Four eggs and six ounces of tofu is perfect for two people.

I used the yolks also - Protein Scramble
I used the yolks also.

Break the eggs and whisk like crazy. You can really take some aggression out. The smoother you get the egg/tofu mixture at this point, the better.

That said, don’t freak out if there are some lumps. It’ll be fine.

Protein Scramble
Action shot.

This was my finished Protein Scramble mixture and it was pretty smooth. Any lumps that did exist were very small and would pretty much disappear in the finished scramble.

Tough to see the tofu.
Tough to see the tofu.

Cooking the Scramble

To be honest, you could use this mixture at this point to make your favorite omelet. For this five minute version though, I just wanted to cook the eggs quickly.

To do this, add a drizzle of oil to a large skillet and heat it over medium heat. Once it’s hot, add the whisked mixture and let it sit for a few minutes so the eggs can start to firm up.

Not too hot - Protein Scramble
Not too hot.

I like fairly large curds for this Protein Scramble so don’t over-stir the eggs. Also, try to pull them off the heat when they are 95% cooked through. It’s okay if there is a small amount of uncooked egg. The residual heat from the pan will finish cooking the eggs.

This was my finished Protein Scramble… looking good.

Protein Scramble - Macheesmo
Good scrambled.

Like I said, you could melt some cheese on these guys, but I kept it simple with some chopped scallions and a good sprinkle of hot sauce.

Easy and delicious!

Protein Scramble ~ Macheesmo
Garnishes are good.

What’s amazing is that the tofu really makes this dish. Not only does it up the protein in the dish substantially, but it actually changes the texture and flavor of the eggs slightly, but in a good way. They are just sturdier and are instantly more filling.

If you’re looking for a quick breakfast, I’m not sure it gets faster than this Protein Scramble!

5 Responses to “5 Minute Protein Scramble” Leave a comment

  1. Perfect timing! I was looking for a good Tofu recipe before I head off to the grocery store. Hmmm I already ate breakfast so this just may be dinner tonight, it just looks to good to wait any longer.

  2. I’ll be making this! Looks fabulous and I’m always looking for ways to add extra protein.

  3. Literally -just- made this for breakfast! Super easy and super delicious! I forgot the olive oil and used Himalayan salt instead of table salt (I had some ground up still from last night’s dinner), totally made all the flavors POP. Of course, Srriracha always pops.

    I did have some issues with the mix sticking to the pan, but once it was done cooking it came right up. Also, I had to add some mozzarella cheese to mine to help make the texture more familiar. But I’m really picky about textures when I eat, so that might just be me.

    Also, my ratio might have been a bit off- I had a pound of tofu so I just cut the brick in half and used 5 eggs. Tasted great (just polished off the last of it while typing this) but that might be why my mix stuck? Or the lack of olive oil.

    Still, overall it was super tasty, super easy, and will like become a go to for quick breakfast in this house. VERY happy with it!

  4. This was awesome! I cook with tofu a lot but this was my first time using the silken kind. I added spinach and feta since those are my go to omelet ingredients and I will definitely be making this more often for breakfasts.

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