Scrambled Egg with Tofu


Even when you are cooking for one, it's worth taking a few minutes to make a hot, protein-rich breakfast. By stretching an egg with a little tofu, you reduce the cholesterol and saturated fat. Try tucking it into a whole-wheat pita pocket for a simple and satisfying breakfast sandwich-and a healthful alternative to fast-food fare.

a recipe photo of the Scrambled Egg with Tofu
Photo: Ana Cadena
Cook Time:
5 mins
Total Time:
5 mins
1 serving


  • 1 large egg

  • ½ teaspoon dried tarragon

  • Dash of hot sauce

  • Pinch of salt

  • Freshly ground pepper, to taste

  • 1 teaspoon extra-virgin olive oil, or canola oil

  • 2 tablespoons crumbled tofu, (silken or regular)


  1. Blend egg, tarragon, hot sauce, salt and pepper in a small bowl with a fork. Heat oil in a small nonstick skillet over medium-low heat. Add tofu and cook, stirring, until warmed through, 20 to 30 seconds. Add egg mixture and stir until the egg is set, but still creamy, 20 to 30 seconds. Serve immediately.

Nutrition Facts (per serving)

137 Calories
11g Fat
2g Carbs
9g Protein
Nutrition Facts
Servings Per Recipe 1
Calories 137
% Daily Value *
Total Carbohydrate 2g 1%
Dietary Fiber 1g 2%
Total Sugars 0g
Protein 9g 17%
Total Fat 11g 13%
Saturated Fat 2g 11%
Cholesterol 186mg 62%
Vitamin A 310IU 6%
Vitamin C 0mg 0%
Folate 26mcg 6%
Sodium 231mg 10%
Calcium 39mg 3%
Iron 1mg 7%
Magnesium 9mg 2%
Potassium 97mg 2%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Related Articles