Are you looking for a tofu scramble recipe that fits into the soft or pureed diet stages after bariatric surgery? This recipe for silken tofu scramble is so soft and creamy it is an ideal food to provide much needed protein during the pureed or soft diet stages after bariatric surgery.
How to Make Silken Tofu Scramble
Step 1: Assemble Ingredients
The ingredients you need to make this silken tofu scramble are extra virgin olive oil, firm silken tofu, ground cumin, thyme, paprika, turmeric, onion powder, garlic powder, black salt, salt, nutritional yeast, and lemon juice.
I recommend putting the spices and salts into a bowl so that they’re ready to add to the tofu when it’s time.
Step 2: Saute the Tofu
In a skillet, add the extra virgin olive oil over medium-low to medium heat (every stove is different, mine tends to run hot so I used medium-low). Crumble the tofu into the skillet. It is okay if the chunks are large, silken tofu is very soft and will break up more as you saute it.
Cook the tofu until it is slightly browned, turning every few minutes. This should take about 10 minutes.
Step 3: Add the Flavor
Pour in the spices and salts and stir to combine. Cook them for about 30 seconds. Add a splash of lemon juice (about 1 teaspoon) and stir it around. Put 1 tablespoon of nutritional yeast in next. Stir it around again. Finally, add in 2-4 tablespoons of water and stir it around to add back a bit of moisture. Cook for another minute or two.
Enjoy!
That’s it, you’re done! Now you’ve got a delicious tofu scramble. For the soft diet stage or beyond you can serve as is. For pureed, add to a food processor to make a smooth texture.
What Should I Serve the Silken Tofu Scramble With?
Depending on how far out from surgery you are and how much you can eat at a time, you may choose to eat the silken tofu scramble all on its own. If you would like to add some sides, here are some ideas:
- Sauteed Spinach or Kale
- Tempeh Bacon
- Roasted Potatoes
- Whole Grain Toast
- Berries
What Can I Top the Silken Tofu Scramble With?
If you want to add a little extra flavor, here are some ideas for topping the silken tofu scramble.
- Salsa
- Hot Sauce, such as Cholula or Tapatio
- Avocado
- Guacamole
- Ketchup
- Vegan Cheese, such as Daiya, Violife, or Miyoko’s
- Scallions
What Can I Add to the Silken Tofu Scramble?
In the original recipe, I did not add any vegetables or other ingredients to keep the texture as smooth as possible. Instead, I used garlic powder and onion powder to add those flavors. If your diet is advanced enough and you tolerate it, here are some ideas to add extra flavor and nutrition.
- Onions
- Garlic
- Broccoli
- Cauliflower
- Tomatoes
- Shredded Carrots
- Bell Peppers
- Jalapenos
- Olives
Ingredient Substitutions for Silken Tofu Scramble
Can I use other types of tofu?
Yes, you can use any texture of tofu you would like. Keep in mind that moisture levels in tofu vary, so you may find that the amount of extra moisture you need to add in the recipe will vary.
What if I don’t have nutritional yeast?
There isn’t really a substitute for nutritional yeast. If you don’t have any I would just make the recipe without it. You can sprinkle on some vegan cheese after cooking if you have that and still want a cheesy flavor.
What if I don’t have black salt?
You can just leave the black salt out if you don’t have it. There will be a less eggy flavor as the black salt has a sulfur-like flavor that mimics eggs. The silken tofu scramble is still amazing without it!
Silken Tofu Scramble
Equipment
- skillet
- Measuring Spoons
- spatula
Ingredients
- 0.5 tbsp extra virgin olive oil
- 12.3 ounces firm silken tofu 1 block
- 1.5 tsp ground cumin
- 0.5 tsp thyme dried
- 0.5 tsp paprika
- 0.25 tsp turmeric
- 0.5 tsp onion powder
- 0.5 tsp garlic powder
- 0.125 tsp black salt kala namak
- 0.25 tsp salt
- 1 tsp lemon juice
- 1 tbsp nutritional yeast
- 2-4 tbsp water
Instructions
- Put your skillet over medium-low heat. Add the extra-virgin olive oil and crumble the silken tofu into the pan. It's okay if the tofu is in large chunks; it will break up more as you cook it. Sauté the tofu for about 10 minutes, stirring every few minutes.
- Pour in your spices and salts and stir around for about 30 seconds.
- Add the lemon juice and stir more.
- Pour in the nutritional yeast and stir the scramble more.
- Add the water. Start with 2 tablespoons and add more if it looks like it needs more moisture. Cook for another minute or two.
- Enjoy!
Notes
- To make suitable for the pureed diet stage: After cooking, add the tofu scramble to a food processor and blend until smooth.
- This recipe is suitable for the soft diet stage and beyond as is.
- If you would like to add in vegetables while cooking, add aromatics like onions and garlic along with the tofu. Add other vegetables after cooking the tofu for about 5 minutes.
Nutrition
Share If You Tried It
If you make this recipe, let me know. Comment here or tag me on Instagram: @vegan.bariatric.dietitian
Ashley Krautkramer, RD, CSOWM, CD, CDCES is a vegan and bariatric nutrition expert with more than six years of experience. She is a board certified specialist in obesity and weight management.
