Fluffy Tofu Scramble

Vegan Tofu Scramble is a vegan version of scrambled eggs, and one of my all-time favorite breakfasts! This easy tofu recipe is loaded with flavor and great for meal prep!

When it comes to tofu, I’ve been around the block and back again. Twice.

Before we get started, if tofu is something that intimidates you, I highly suggest reading my how to cook tofu 101 post first. You’ll feel way more comfortable working with it, and then you can look forward to whipping up this beauty of a recipe! But, if you’re already seasoned in the art of cooking tofu, let’s talk Tofu Scramble.

Vegan Tofu Scramble, let me write the ways I love you!

These ‘eggs’ are: fluffy, exquisitely-seasoned, near-foolproof, and absolutely delicious (because I’ve run out of more descriptive adjectives)! Thanks to the addition of ingredients like nutritional yeast , turmeric, and kala namak, it has a very eggy taste – you won’t even remember that you’re not eating ‘real’ scrambled eggs!

I can’t count how many times I’ve made this dish. It’s one of my favorite breakfast recipes and is so easy to pull together. These vegan scrambled eggs are perfect for those mornings when you don’t have a lot of time, and even better for those when you do. They’re also 100% customizable to the seasonings that you have in your pantry, so they’re like a magical, flavor-shifting breakfast. What could be better?

Notes on Ingredients

You would think that there would be about 3 ingredients to a tofu scramble, but this is not so. In order to get the best results with your vegan egg breakfast, you’ll need a number of seasonings and a couple of other add-ins:

• Coconut Oil: Or any other cooking oil that you prefer (canola, olive, avocado, etc.).
• Onion: I like to dice up a medium red onion for this recipe.
• Garlic: Minced, for extra flavor.
• Tofu: Make sure the tofu that you use is pressed – see section below for more info on what kind to use.
• Spices/Seasonings: Mix ground turmeric, paprika, sea salt, ground black pepper, nutritional yeast , and dried Italian seasoning (or dried oregano or parsley).
• Milk: I like to use unsweetened soy milk or almond milk.
• Black Salt: Aka kala namak – this is optional, but adds great eggy flavor.

What Kind of Tofu Should I Use?

It’s important to use the right kind of tofu when making these scrambled eggs. Personally, I love using firm or extra firm tofu here. I would avoid using silken tofu in this recipe, if possible.

How to Make Tofu Scramble

Making vegan tofu scramble starts with sautéing down your onions and garlic, and then you’ll crumble in the pressed tofu. You literally crumble in the tofu using your hands until it resembles the texture in the photos. Easy, right?

Anyway, here’s the whole process, explained in a step-by-step guide:

Sauté the Onion and Garlic: In a pan over medium heat, heat the coconut oil. Add in the onions and the garlic, and sauté for about 5 minutes. They should be fragrant and translucent at this point.

Add in the Tofu: Take the pressed tofu block in your hand and crumble it into the pan with your hands. Mix all the seasonings in a bowl and sprinkle them over the tofu mixture.

Stir to Combine: Stir until the seasonings are fully incorporated – this takes about a minute. Reduce the heat to low and add in the milk, stirring thoroughly to combine. With regard to texture, you want it to get saucy.

Cook: Cook for about 5-8 minutes, stirring occasionally. Feel free to add more milk a tablespoon at a time to get it more ‘saucy’ if you desire. Taste test and add any more seasonings that you want.

Remove From Heat: Sprinkle the kala namak (optional if you don’t have it) over the scrambled tofu and stir to combine one last time. Serve as you’d like and enjoy!

Tips for Success

When you think quick breakfast, a bowl of cereal or maybe oatmeal is probably the first thing that comes to mind. But, now you have this easy vegan tofu scramble for busy mornings as well. Here are some tips on how to get the best results:

• Keep the Tofu Cooking at a Regulated Temperature: Don’t turn up your heat too high, but keep it at a temperature that keeps everything slightly simmering. That way, you don’t end up overcooking the seasonings, or drying out the tofu/milk you added in.
• For the Fluffiest Tofu: If you feel that your tofu isn’t looking fluffy like the perfect scrambled eggs should, add a little more milk. I’ve also found that adding in a lit bit of vegan cream cheese (about a tablespoon) adds to the fluffiness/creaminess factor!
• Add Some Heat: I love adding my Scotch Bonnet Pepper Hot Sauce to this to take it up several notches!
• Make It Your Own! Feel free to stir in veggies, more salt, or even more black pepper!

Variation Ideas

You don’t have to enjoy your tofu scramble the same way every time! In fact, I often like to switch up the flavors for fun, and so I don’t feel like I’m eating the same thing all the time. If you need some inspiration on how to do that, I’ve got a few ideas:

• Vegetables: If you can sauté it, it’ll work. Throw in something like kale, spinach, broccoli, tomatoes, mushrooms, peppers, cauliflower, etc.
• Salsa: Mixing in salsa or pico de gallo with your scramble is a great idea – homemade and store-bought versions will both work!
• Cheese: Any kind of vegan shredded cheese would be a delicious add-in to this tofu scramble.

Serving Suggestions for Tofu Scramble

If you need something more to supplement your tofu scramble with in order to get the day started, I get it! Here are some ideas on what to pair it with:

• Avocado Toast : Regular toast is fine too, but I love how the creamy avocado pairs with the fluffy scrambled tofu!
• Tacos: Who doesn’t love breakfast tacos ? Grab some tortillas and sautéed veggies, and make some delicious tacos/burritos.
• Smoky White Beans : Scrambled tofu is complemented really well by a side of smoky beans.
• Waffles : Waffles and eggs, pancakes and eggs, whatever you like – it’s all good as long as they’re fluffy and hot off the griddle!

How to Store and Reheat Leftovers

I’ve found that you can refrigerate this vegan tofu scramble in an airtight container for up to 3 days. When you want to reheat the tofu (and other veggies if you added them), put it in a skillet/pan over low heat, add a splash of extra milk, and cook until it is fluffy again, and warmed through.

Can I Freeze This?

Yes! It might be weird to think of scrambled eggs as freezer-friendly, but this scrambled tofu definitely is. It can be frozen in an airtight container for about a month if you like.

Ingredients

• 2 teaspoons coconut oil , or any oil
• ½ medium red onion , finely diced
• 4 cloves garlic , minced
• 1 (16 ounce) block firm tofu , or extra firm tofu, pressed
• 1 teaspoon ground turmeric
• 1 teaspoon paprika
• 1 tablespoon nutritional yeast , (feel free to add more)
• ½ teaspoon dried Italian seasoning , or dried oregano or parsley
• ¾ teaspoon sea salt
• ¼ teaspoon ground black pepper
• 6 tablespoons unsweetened soy milk , or almond milk, up to ½ cup or more
• ¼ teaspoon black salt aka kala namak , optional, but adds great eggy flavour

Instructions

• In a pan over medium heat, heat the coconut oil. Add in the onions and the garlic, and sauté for about 5 minutes until translucent and fragrant.
• Take the pressed tofu block in your hand and crumble it into the pan with your hands.
• Mix all the seasonings (turmeric, paprika, nutritional yeast, Italian seasoning, sea salt and ground black pepper) in a bowl. Sprinkle the seasonings over the tofu mixture.
• Stir to combine, until the seasonings are fully incorporated, about 1 minute. Reduce heat to low and add in the milk and stir again to thoroughly combine. You want it to get saucy.
• Cook for about 5-8 minutes, stirring occasionally. Feel free to add more milk a tablespoon at a time to get it more ‘saucy’ if you desire. Taste test and add any more seasonings that you want.
• Remove from heat. Sprinkle the kala namak (optional if you don’t have it) over the scrambled tofu and stir to combine one last time. Serve as you’d like and enjoy!

Notes

• Keep the Tofu Cooking at a Regulated Temperature: Don’t turn up your heat too high, but keep it at a temperature that keeps everything slightly simmering. That way, you don’t end up overcooking the seasonings, or drying out the tofu/milk you added in.
• For the Fluffiest Tofu: If you feel that your tofu isn’t looking fluffy like the perfect scrambled eggs should, add a little more milk. I’ve also found that adding in a lit bit of vegan cream cheese (about a tablespoon) adds to the fluffiness/creaminess factor!
• Add Some Heat: I love adding my Scotch Bonnet Pepper Hot Sauce to this to take it up several notches!
• Make It Your Own! Feel free to stir in veggies, more salt, or even more black pepper!
• Storage: I’ve found that you can refrigerate this tofu scramble in an airtight container for up to 3 days. When you want to reheat the tofu (and other veggies if you added them), put it in a skillet/pan over low heat, add a splash of extra milk, and cook until it is fluffy again, and warmed through. This tofu can also be frozen in an airtight container for about a month if you like.

More Easy Tofu Recipes

Looking for more simple yet flavor-packed tofu meals? If so, I’ve got a few to choose from!

• Crispy Teriyaki Tofu
• Easy Baked Tofu (Meal Prep)
• General Tso Tofu
• Vegan Butter Chicken
• Orange Air Fryer Tofu

Vegan Tofu Scramble is a vegan version of scrambled eggs, and one of my all-time favorite breakfasts! This easy tofu recipe is loaded with flavor and great for meal prep!

When it comes to tofu, I’ve been around the block and back again. Twice.

Before we get started, if tofu is something that intimidates you, I highly suggest reading my how to cook tofu 101 post first. You’ll feel way more comfortable working with it, and then you can look forward to whipping up this beauty of a recipe! But, if you’re already seasoned in the art of cooking tofu, let’s talk Tofu Scramble.

Vegan Tofu Scramble, let me write the ways I love you!

These ‘eggs’ are: fluffy, exquisitely-seasoned, near-foolproof, and absolutely delicious (because I’ve run out of more descriptive adjectives)! Thanks to the addition of ingredients like nutritional yeast , turmeric, and kala namak, it has a very eggy taste – you won’t even remember that you’re not eating ‘real’ scrambled eggs!

I can’t count how many times I’ve made this dish. It’s one of my favorite breakfast recipes and is so easy to pull together. These vegan scrambled eggs are perfect for those mornings when you don’t have a lot of time, and even better for those when you do. They’re also 100% customizable to the seasonings that you have in your pantry, so they’re like a magical, flavor-shifting breakfast. What could be better?

Notes on Ingredients

You would think that there would be about 3 ingredients to a tofu scramble, but this is not so. In order to get the best results with your vegan egg breakfast, you’ll need a number of seasonings and a couple of other add-ins:

• Coconut Oil: Or any other cooking oil that you prefer (canola, olive, avocado, etc.).
• Onion: I like to dice up a medium red onion for this recipe.
• Garlic: Minced, for extra flavor.
• Tofu: Make sure the tofu that you use is pressed – see section below for more info on what kind to use.
• Spices/Seasonings: Mix ground turmeric, paprika, sea salt, ground black pepper, nutritional yeast , and dried Italian seasoning (or dried oregano or parsley).
• Milk: I like to use unsweetened soy milk or almond milk.
• Black Salt: Aka kala namak – this is optional, but adds great eggy flavor.

What Kind of Tofu Should I Use?

It’s important to use the right kind of tofu when making these scrambled eggs. Personally, I love using firm or extra firm tofu here. I would avoid using silken tofu in this recipe, if possible.

How to Make Tofu Scramble

Making vegan tofu scramble starts with sautéing down your onions and garlic, and then you’ll crumble in the pressed tofu. You literally crumble in the tofu using your hands until it resembles the texture in the photos. Easy, right?

Anyway, here’s the whole process, explained in a step-by-step guide:

Sauté the Onion and Garlic: In a pan over medium heat, heat the coconut oil. Add in the onions and the garlic, and sauté for about 5 minutes. They should be fragrant and translucent at this point.

Add in the Tofu: Take the pressed tofu block in your hand and crumble it into the pan with your hands. Mix all the seasonings in a bowl and sprinkle them over the tofu mixture.

Stir to Combine: Stir until the seasonings are fully incorporated – this takes about a minute. Reduce the heat to low and add in the milk, stirring thoroughly to combine. With regard to texture, you want it to get saucy.

Cook: Cook for about 5-8 minutes, stirring occasionally. Feel free to add more milk a tablespoon at a time to get it more ‘saucy’ if you desire. Taste test and add any more seasonings that you want.

Remove From Heat: Sprinkle the kala namak (optional if you don’t have it) over the scrambled tofu and stir to combine one last time. Serve as you’d like and enjoy!

Tips for Success

When you think quick breakfast, a bowl of cereal or maybe oatmeal is probably the first thing that comes to mind. But, now you have this easy vegan tofu scramble for busy mornings as well. Here are some tips on how to get the best results:

• Keep the Tofu Cooking at a Regulated Temperature: Don’t turn up your heat too high, but keep it at a temperature that keeps everything slightly simmering. That way, you don’t end up overcooking the seasonings, or drying out the tofu/milk you added in.
• For the Fluffiest Tofu: If you feel that your tofu isn’t looking fluffy like the perfect scrambled eggs should, add a little more milk. I’ve also found that adding in a lit bit of vegan cream cheese (about a tablespoon) adds to the fluffiness/creaminess factor!
• Add Some Heat: I love adding my Scotch Bonnet Pepper Hot Sauce to this to take it up several notches!
• Make It Your Own! Feel free to stir in veggies, more salt, or even more black pepper!

Variation Ideas

You don’t have to enjoy your tofu scramble the same way every time! In fact, I often like to switch up the flavors for fun, and so I don’t feel like I’m eating the same thing all the time. If you need some inspiration on how to do that, I’ve got a few ideas:

• Vegetables: If you can sauté it, it’ll work. Throw in something like kale, spinach, broccoli, tomatoes, mushrooms, peppers, cauliflower, etc.
• Salsa: Mixing in salsa or pico de gallo with your scramble is a great idea – homemade and store-bought versions will both work!
• Cheese: Any kind of vegan shredded cheese would be a delicious add-in to this tofu scramble.

Serving Suggestions for Tofu Scramble

If you need something more to supplement your tofu scramble with in order to get the day started, I get it! Here are some ideas on what to pair it with:

• Avocado Toast : Regular toast is fine too, but I love how the creamy avocado pairs with the fluffy scrambled tofu!
• Tacos: Who doesn’t love breakfast tacos ? Grab some tortillas and sautéed veggies, and make some delicious tacos/burritos.
• Smoky White Beans : Scrambled tofu is complemented really well by a side of smoky beans.
• Waffles : Waffles and eggs, pancakes and eggs, whatever you like – it’s all good as long as they’re fluffy and hot off the griddle!

How to Store and Reheat Leftovers

I’ve found that you can refrigerate this vegan tofu scramble in an airtight container for up to 3 days. When you want to reheat the tofu (and other veggies if you added them), put it in a skillet/pan over low heat, add a splash of extra milk, and cook until it is fluffy again, and warmed through.

Can I Freeze This?

Yes! It might be weird to think of scrambled eggs as freezer-friendly, but this scrambled tofu definitely is. It can be frozen in an airtight container for about a month if you like.

Ingredients

• 2 teaspoons coconut oil , or any oil
• ½ medium red onion , finely diced
• 4 cloves garlic , minced
• 1 (16 ounce) block firm tofu , or extra firm tofu, pressed
• 1 teaspoon ground turmeric
• 1 teaspoon paprika
• 1 tablespoon nutritional yeast , (feel free to add more)
• ½ teaspoon dried Italian seasoning , or dried oregano or parsley
• ¾ teaspoon sea salt
• ¼ teaspoon ground black pepper
• 6 tablespoons unsweetened soy milk , or almond milk, up to ½ cup or more
• ¼ teaspoon black salt aka kala namak , optional, but adds great eggy flavour

Instructions

• In a pan over medium heat, heat the coconut oil. Add in the onions and the garlic, and sauté for about 5 minutes until translucent and fragrant.
• Take the pressed tofu block in your hand and crumble it into the pan with your hands.
• Mix all the seasonings (turmeric, paprika, nutritional yeast, Italian seasoning, sea salt and ground black pepper) in a bowl. Sprinkle the seasonings over the tofu mixture.
• Stir to combine, until the seasonings are fully incorporated, about 1 minute. Reduce heat to low and add in the milk and stir again to thoroughly combine. You want it to get saucy.
• Cook for about 5-8 minutes, stirring occasionally. Feel free to add more milk a tablespoon at a time to get it more ‘saucy’ if you desire. Taste test and add any more seasonings that you want.
• Remove from heat. Sprinkle the kala namak (optional if you don’t have it) over the scrambled tofu and stir to combine one last time. Serve as you’d like and enjoy!

Notes

• Keep the Tofu Cooking at a Regulated Temperature: Don’t turn up your heat too high, but keep it at a temperature that keeps everything slightly simmering. That way, you don’t end up overcooking the seasonings, or drying out the tofu/milk you added in.
• For the Fluffiest Tofu: If you feel that your tofu isn’t looking fluffy like the perfect scrambled eggs should, add a little more milk. I’ve also found that adding in a lit bit of vegan cream cheese (about a tablespoon) adds to the fluffiness/creaminess factor!
• Add Some Heat: I love adding my Scotch Bonnet Pepper Hot Sauce to this to take it up several notches!
• Make It Your Own! Feel free to stir in veggies, more salt, or even more black pepper!
• Storage: I’ve found that you can refrigerate this tofu scramble in an airtight container for up to 3 days. When you want to reheat the tofu (and other veggies if you added them), put it in a skillet/pan over low heat, add a splash of extra milk, and cook until it is fluffy again, and warmed through. This tofu can also be frozen in an airtight container for about a month if you like.

More Easy Tofu Recipes

Looking for more simple yet flavor-packed tofu meals? If so, I’ve got a few to choose from!

• Crispy Teriyaki Tofu
• Easy Baked Tofu (Meal Prep)
• General Tso Tofu
• Vegan Butter Chicken
• Orange Air Fryer Tofu

Fluffy Tofu Scramble

Ingredients

• 2 teaspoons coconut oil or any oil
• ½ medium red onion finely diced
• 4 cloves garlic minced
• 1 (16 ounce) block firm tofu or extra firm tofu, pressed
• 1 teaspoon ground turmeric
• 1 teaspoon paprika
• 1 tablespoon nutritional yeast (feel free to add more)
• ½ teaspoon dried Italian seasoning or dried oregano or parsley
• ¾ teaspoon sea salt
• ¼ teaspoon ground black pepper
• 6 tablespoons unsweetened soy milk or almond milk, up to ½ cup or more
• ¼ teaspoon black salt aka kala namak optional, but adds great eggy flavour

Instructions

• In a pan over medium heat, heat the coconut oil. Add in the onions and the garlic, and sauté for about 5 minutes until translucent and fragrant.
• Take the pressed tofu block in your hand and crumble it into the pan with your hands.
• Mix all the seasonings (turmeric, paprika, nutritional yeast, Italian seasoning, sea salt and ground black pepper) in a bowl. Sprinkle the seasonings over the tofu mixture.
• Stir to combine, until the seasonings are fully incorporated, about 1 minute. Reduce heat to low and add in the milk and stir again to thoroughly combine. You want it to get saucy.
• Cook for about 5-8 minutes, stirring occasionally. Feel free to add more milk a tablespoon at a time to get it more ‘saucy’ if you desire. Taste test and add any more seasonings that you want.
• Remove from heat. Sprinkle the kala namak (optional if you don’t have it) over the scrambled tofu and stir to combine one last time. Serve as you’d like and enjoy!

Video

Notes

• Keep the Tofu Cooking at a Regulated Temperature: Don’t turn up your heat too high, but keep it at a temperature that keeps everything slightly simmering. That way, you don’t end up overcooking the seasonings, or drying out the tofu/milk you added in.
• For the Fluffiest Tofu: If you feel that your tofu isn’t looking fluffy like the perfect scrambled eggs should, add a little more milk. I’ve also found that adding in a lit bit of vegan cream cheese (about a tablespoon) adds to the fluffiness/creaminess factor!
• Add Some Heat: I love adding my Scotch Bonnet Pepper Hot Sauce to this to take it up several notches!
• Make It Your Own! Feel free to stir in veggies, more salt, or even more black pepper!
• Storage: I’ve found that you can refrigerate this tofu scramble in an airtight container for up to 3 days. When you want to reheat the tofu (and other veggies if you added them), put it in a skillet/pan over low heat, add a splash of extra milk, and cook until it is fluffy again, and warmed through. This tofu can also be frozen in an airtight container for about a month if you like.

Nutrition

Fluffy Tofu Scramble https://jessicainthekitchen.com/tofu-scramble-recipe/ January 11, 2022

When you go vegan, one of the first things you may think about is how to make sure you’re getting enough protein. Luckily, there are tons of sources of plant-based proteins that you can easily incorporate into your diet! I’ll break down the best sources for vegan protein, including nuts, seeds, legumes, grains, and soy and explain what you need to consider when choosing a protein source.

If you’re reading this in January, Happy Veganuary! Maybe you’re new to veganism or just want to incorporate more plant protein into your life and want the low down In this article, I’ll break down the best sources for vegan protein, including nuts, seeds, legumes, grains, and soy and explain what you need to consider when choosing a protein source.

Why is protein important?

Protein is an important building block for your bones, muscles, skin, red blood cells, and more. This is why you often hear of people increasing their protein intake when they are trying to build muscle! Protein is also essential to helping your body repair tissue, regulate hormones, and create enzymes to digest your food

How much protein do you need?

The FDA recommends that adults consume 50 grams of protein per day as part of a 2,000 calorie diet. For a more precise number, you can use the minimum Recommended Dietary Allowance (RDA), which is 0.8 grams of protein per kilogram of body weight.

Are all proteins equal?

One thing to consider about plant-based proteins is that not all of them are complete proteins. A complete protein contains all 9 essential amino acids, which are amino acids that the body cannot produce on its own, while an incomplete protein may be missing one or more essential amino acids.

Just because a protein isn’t complete doesn’t mean it is less than though, you can ensure you get the complete spectrum of essential amino acids by varying your protein sources. Animal protein contains all 9 essential amino acids, so this may not be something you’re used to considering when you first switch to a vegan diet, but it is simpler than it seems! For example, rice and beans are great to pair together because beans are low in the essential acid methionine and high in lysine, while rice is low in lysine and high in methionine.

The Best Vegan Protein Sources

Nuts

Nuts are a great source of vegan and vegetarian protein whether eaten as-is, as nut butter or even ground into flour. Below is the protein breakdown for a few of my favorite nuts:

• Almonds – 6 grams protein per ounce
• Cashews – 5 grams protein per ounce
• Walnuts – 4.3 grams protein per ounce

Seeds

From chia seeds to sunflower seeds, seeds are a great plant-based protein option. Here are a few of the best high-protein seeds:

• Chia Seeds – 4.7 grams protein per ounce
• Flaxseeds – 5.2 grams protein per ounce
• Hemp Seeds – 8.8 grams protein per ounce
• Peanuts – 7 grams protein per ounce
• Pumpkin Seeds – 5 grams protein per ounce
• Sunflower Seeds – 6 grams protein per ounce

Legumes

Legumes are one of the most commonly thought of vegan protein sources, and for good reason! S ome examples of legumes include beans, lentils, and peas. Below you’ll find the protein content for some of the most common legumes:

• Black Beans – 15.2 grams protein per cup (cooked)
• Chickpeas – 14.5 grams protein per cup (cooked)
• Kidney Beans – 15 grams protein per cup (cooked)
• Lentils – 18 grams protein per cup (cooked)
• Lima Beans – 15 grams protein per cup (cooked)
• Peas – 8 grams protein per cup
• Pinto Beans – 15 grams protein per cup (cooked)

Soy-Based Vegan Protein Sources

Soy is a popular source of vegan protein because it can be used in so many different ways, and it is one of few plant-based proteins that contains all 9 essential amino acids – meaning it is a complete protein! Whether you’re drinking soy milk or eating fresh edamame, soy is a great addition to a vegan diet. Below is the protein content of some of the most popular soy-based foods:

• Edamame – 17 g protein per cup (cooked)
• Soybeans – 29 g protein per cup (cooked)
• Soy Milk – 8 g protein per cup
• Tofu – 20 g protein per cup

High Protein Grains

When we think of grains, carbs are often the first thing that comes to mind, but did you know that many whole grains are also a great source of protein? Below you’ll find some of the best high-protein whole grains.

• Brown Rice – 5 g protein per cup (cooked)
• Bulgur – 6 g protein per cup (cooked)
• Farro – 8 g protein per cup (cooked)
• Oats – 5 g protein per cup (cooked)
• Quinoa – 8 g protein per cup (cooked)
• Teff – 9.8 g protein per cup ( cooked)

Vegan Meat Substitutes

In addition to naturally occurring plant-based proteins like nuts, seeds, and grains, there are also a number of vegan meat substitutes designed specifically to replace animal protein. These options pack a big protein punch. Below are a few of the most common options!

• Beyond Meat Vegan Ground Beef – 20 g protein per (4-ounce) serving
• Impossible Burger – 19 g protein per (4-ounce) serving
• Seitan (Vital Wheat Protein) – 46 g per (½ cup) serving
• Tempeh – 31 g protein per (1 cup) serving
• Textured Vegetable Protein – 18 grams per (½ cup) serving

Nutritional Yeast

Nutritional yeast is a cousin to the brewer’s and baker’s yeast that has a cheesy taste. 2 tablespoons of nutritional yeast will provide you with 8 grams of plant-based protein.

Vegetables That Are High in Protein

While typically not as high as the other options listed in this article, vegetables can also be a great source of vegan protein! Below are the highest protein vegetable sources:

• Broccoli – 2.5 grams per cup
• Brussels Sprouts – 5.64 grams protein per cup
• Corn – 4.3 grams protein per cup
• Potatoes – 4.55 grams per medium potato
• Spinach – 5.3 g per cup (cooked)
• Sweet Potatoes – 2 grams per medium sweet potato

High Protein Vegan Meals

Below are a few of my favorite vegan dishes that are high in protein!

• Vegan Fajita Bowls
• Crispy Teriyaki Tofu
• Coconut Chickpea Curry
• Best Vegan Lasagna
• Quinoa Burgers

(please note that health professionals were consulted to confirm the validity of these statements. Although jessicainthekitchen.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the product type, the brand that was purchased, and in other unforeseeable ways. Jessicainthekitchen.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first. )