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Best Easy Tofu and Egg Stir Fry Recipe

Name: Best Easy Tofu and Egg Stir Fry Recipe
Total time: 15 min
Yield: 200 g
Ingredients: extra firm tofu 12 oz; large eggs 4 pieces; scallions 2 pieces; vegetable oil 2 tbsp; soy sauce 1.5 tbsp; sesame oil 1 tsp; salt 0.25 tsp; ground black pepper 0.25 tsp

Soft tofu and fluffy scrambled eggs are gently stir-fried together in a light soy sauce. This vegetarian, protein-packed dish is quick, budget-friendly, and a wholesome family breakfast or lunch option.

Cook 15 min Difficulty EASY 210 kcal

#vegetarian #high protein #quick breakfast #budget-friendly

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Ingredients

Main ingredients

extra firm tofu 12 oz
large eggs 4 pieces
scallions 2 pieces
vegetable oil 2 tbsp

Seasonings/Sauce

soy sauce 1.5 tbsp
sesame oil 1 tsp
salt 0.25 tsp
ground black pepper 0.25 tsp

Nutrition summary

Carbohydrates 7 g 13%

Protein 16 g 30%

Fat 12 g 57%

Serving size 200g

Cooking steps

1

Pat dry the tofu with paper towels, then cut into 1-inch cubes to remove excess moisture.
2

Crack eggs into a bowl, add salt and pepper, and beat until yolks and whites are well combined.
3

Heat 1 tbsp vegetable oil in a large nonstick skillet over medium heat; add tofu and gently pan-fry for 3–4 minutes until light golden, turning carefully to avoid breaking.
4

Add remaining 1 tbsp oil, then pour the beaten eggs around the tofu; let eggs set undisturbed for 30 seconds, then gently fold and scramble with tofu, keeping eggs fluffy and lightly cooked.
5

Add soy sauce and sesame oil, toss gently to coat; fold in sliced scallions, and stir-fry for another 1 minute over low heat until scallions just soften. Remove from heat and serve immediately.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The essential ingredients in this Tofu and Egg Stir Fry are the extra firm tofu and large eggs. Tofu provides a soft but structured bite and high-quality plant-based protein, while eggs add a fluffy, rich texture and boost the protein content, embodying the dish’s main character.

Q. Which step is most important for fluffy eggs and well-textured tofu?

The crucial point is pouring the eggs into the hot pan after tofu is lightly golden, then letting the eggs set undisturbed before gently folding. This step prevents overmixing and keeps the eggs fluffy while the tofu holds its shape.

Q. How can I prevent the tofu from falling apart or becoming soggy?

Be sure to pat the tofu dry and cut it into cubes before frying. Cooking over medium heat and turning the tofu carefully with a spatula minimizes breakage. Avoid overcrowding and excess stirring for the best texture.

Q. How many calories and how much protein does each serving have?

Each serving of this stir fry provides about 210 kcal and 16g of protein. Approximately 30% of the calories come from protein, making it a great vegetarian, high-protein option.

Best Easy Tofu and Egg Stir Fry Recipe

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