Tofu Scrambled 'Eggs'

By Hayley Tia

For those of you keen to step towards a more plant-based diet, this is a simple swap that we always love after an active morning out on the water. Not only does this dish contain roughly 7gm of protein per serve but it also provides a healthy dose of vitamin B12 from the nutritional yeast, a natural source of iodine from the seaweed, and all of the natural powers you get from a serving of turmeric.

Vegan tofu scrambled eggs


Half a block of firm-medium tofu

1 teaspoon dried seaweed

1 tablespoon of nutritional yeast

½ teaspoon curry powder

1 teaspoon turmeric

½ teaspoon of chili flakes

2 cloves of crushed garlic

A hearty crack of black pepper and a pinch of sea salt

1 tablespoon of olive oil


  1. Place all the ingredients in a small mixing bowl and mash them together to combine, ensuring the tofu still retains some larger crumbly bits just like scrambled eggs.

  2. Heat a non-stick fry pan over medium heat and add the tofu mixture.

  3. Sauté the tofu for 2-3 minutes until the mixture becomes fragrant and golden.

  4. Serve with a slice of your Seaside Sourdough, some extra chili flakes, S&P, and any boat-grown Hydro-greens or Sprouts you have on hand.

Serves 2


What is the shelf-life of tofu?

Not only does tofu make for a lovely plant-based alternative in this recipe but for those of you who have long distances between re-provisions, tofu makes for an excellent alternative to eggs due to its longevity. If tofu is purchased in an aseptic container on the grocery shelf, it can remain unrefrigerated on your shelf in a cool dark place up to its use by date- which is usually 3-4 months from purchase.

If purchased from the refrigerated section it should remain refrigerated after purchase but can still be stored for several months unopened. Once opened tofu must be refrigerated and should be consumed within 3-5 days.

The most effective method for the long-term storage of tofu is to freeze it. If you freeze tofu in its original packaging it can remain fresh up to 3 months past its printed date of expiry.

How to keep tofu fresh?

Tofu is highly susceptible to bacteria and can quickly go off without the proper care, particularly in warmer tropical climates. To keep your opened tofu fresh and tasty we recommend storing it in an air-tight container in the refrigerator. Ensure you fill the container with water, covering the block of tofu entirely. Change the water daily for the ultimate freshness!

To learn more about the health benefits of the ingredients included in this recipe head over to our Provisions Shopping List created by our resident nutritionist, Quincey Cummings. She shares with us a treasure trove of knowledge about the foods we eat.

Hayley Tia

A liveaboard sailor and professional copywriter, creating content from the cabin of her floating home. Prior to life on the water, Hayley owned and operated a seaside cafe for over 7 years whilst starting a degree in marine biology. She now enjoys the space and time the liveaboard life has given her and enjoys preparing nutritious meals in the galley as well as utilising her qualifications as a yoga instructor to lead morning yoga sessions on the beach at each new anchorage.

See her on Instagram


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