High-Protein Tofu & Egg Scramble with Mushrooms and Feta on Sourdough
If you’ve been looking for a savoury breakfast that feels light and satisfying, this wholefood breakfast recipe worth keeping on repeat.
It’s my latest favourite breakfast because it keeps me full for hours and supports my energy all morning. It might look complicated, but it literally takes just 10 minutes to make.
To save hassle, you can always dice up all the ingredients the night before so they're ready to toss straight into the pan the next day.
Ingredients you will need (Make 1 large or 2 medium serves)
This recipe uses everyday ingredients, with just enough seasoning to give the scramble a Japanese-inspired edge. It makes one generous serve or two smaller serves with toast, greens, or rice.
Ingredient | Amount | Notes |
Firm tofu, crumbled | 100 g | Pat it dry first if it is very wet |
Whole eggs, lightly whisked | 2 | Free-range eggs work well |
Diced mushrooms | 1/2 cup | Button or shiitake |
Feta cheese, crumbled | 2 tbsp | Danish feta gives a creamier result, Greek feta is saltier |
Tamari or regular soy | 1 tbsp | Use gluten-free tamari/soy if needed |
Sesame oil | tsp | Toasted sesame oil gives more flavour |
Sesame seeds | 1 tsp | Optional, white or black sesame seeds both work |
Spring onion, finely sliced | 1 | Optional, but fresh and sharp |
Avocado | 1/2 | Sliced and serve on top of the sourdough |
Multigrain Sourdough or gluten free sourdough | 1-2 slices |
This is a small-pan recipe, so you do not need much oil. Sesame oil is there for flavour as much as cooking. A teaspoon is enough to coat the mushrooms and perfume the scramble.
If your tofu is packed in water, drain it well. You do not need to press it for ages, but a quick pat with paper towel helps it brown lightly and keeps the scramble from turning watery.
How to make it
1. Sauté the mushrooms
Heat the sesame oil in a small non-stick skillet over medium heat.
Add the diced mushrooms and cook them for 2 minutes. Stir now and then as they soften and release their moisture. They should look glossy and slightly darker before you add anything else.
Do not rush this step. If the mushrooms still hold too much water, the eggs can turn loose and damp instead of softly set.
2. Add the tofu
Crumble the firm tofu into the pan or just dice them up and add into the mushroom mixture
Toss it through the mushrooms and cook for another 2 minutes, just until heated through. Aim for small, uneven pieces rather than perfect cubes. That gives the scramble a more natural texture and helps the tofu catch the sauce later.
3. Pour in the eggs
Lightly whisk the eggs in a small bowl, then pour them over the tofu and mushrooms. Add a little more sesame oil if the texture appears to be dry.
Let them sit for a few seconds, then gently mix the mixture from the edges towards the centre. This gentle cooking keeps the eggs soft and helps them wrap around the tofu rather than breaking into dry bits.
4. Add tamari or soy sauce
Drizzle the tamari or soy sauce over the mixture and cook for another 30 seconds.
5. Garnish with feta cheese and serve
Remove the pan from the heat.
Top with sesame seeds, crumbled feta and sliced spring onion, if using. Serve straight away while the eggs are still soft and warm.
Salt and pepper to taste
How to get a soft scramble every time
Scrambles can go from silky to rubbery fast. A few small habits make all the difference.
Keep the heat at medium.
High heat cooks the eggs too quickly, especially in a small pan. Medium heat gives you more control and leaves the eggs softer.
Use a non-stick skillet.
This recipe has tofu, egg, and feta, so sticking can get messy. A small non-stick pan keeps the scramble together and makes cleanup easier.
Gentle mixing instead of stir hard.
Aggressive stirring breaks everything into tiny pieces. Gentle mixing creates better texture.
Stop before it looks fully cooked.
Eggs keep cooking from residual heat after the pan leaves the stove. Take the scramble off the heat when it still looks slightly glossy.
Add feta near the end.
If feta cooks too long, it can lose its creamy texture. A final minute in the pan is enough.
Ingredient swaps and simple variations
This recipe is flexible, which makes it useful on busy mornings. Keep the egg-to-tofu base the same, or remove the egg if you are vegan, then adjust the extras to suit what is in the fridge.
Make it greener
Add a small handful of baby spinach after the tofu warms through. Let it wilt before pouring in the eggs. Finely chopped kale also works, but give it an extra minute in the pan with the mushrooms.
Add more heat
A pinch of chilli flakes works well with the sesame and tamari. You can also add a small spoon of chilli crisp at the end, especially if serving the scramble over rice.
Swap the cheese
Feta gives the dish a tangy edge, but goat’s cheese also works. For a milder flavour, try a little grated cheddar. Add it near the end so it softens without turning greasy.
Use different mushrooms
Button mushrooms are easy and affordable. Shiitake mushrooms taste deeper and more savoury. Swiss brown mushrooms sit nicely between the two.
If using dried shiitake, soak them first, then slice finely. They will bring a stronger flavour, so a little goes a long way.
Make it dairy-free
Leave out the feta and add a small squeeze of lemon or a teaspoon of nutritional yeast at the end. The lemon brightens the tofu, while nutritional yeast adds a savoury note.
Serve it beyond breakfast
This scramble is not locked to the morning. It makes a quick lunch with toast, a light dinner over steamed rice, or a savoury filling for a wrap.
What to serve with it
The scramble has plenty of flavour on its own, but the right side can turn it into a more complete meal.
Good pairings include:
Sourdough toast or wholegrain toast
Steamed jasmine rice or brown rice
Avocado with lime
Sliced cucumber or cherry tomatoes
Wilted spinach or sautéed greens
Kimchi or quick pickled vegetables
A simple green salad
For a more filling plate, serve the scramble over rice with cucumber on the side. For a lighter breakfast, add toast and a handful of greens.
If you enjoy a café-style plate at home, try it with smashed avocado, extra sesame seeds, and a squeeze of lemon. The lemon is not traditional here, but it cuts through the richness nicely.
Storage and reheating tips
This scramble is best eaten straight away. Eggs and tofu both change texture after chilling, and feta can firm up once cold.
That said, leftovers are still usable.
Let the scramble cool, then store it in an airtight container in the fridge for up to 1 day. Reheat gently in a non-stick pan over low heat, stirring slowly until just warm. You can also microwave it in short bursts, but the eggs may become firmer.
Avoid reheating it for too long. The goal is to warm it through, not cook it again.
If you want to prep ahead, chop the mushrooms, crumble the feta, slice the spring onion, and drain the tofu the night before. In the morning, the cooking takes only a few minutes.
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