Silken Tofu Scramble

silken tofu scramble

My Silken Tofu Scramble is made with one of the best foods that help with menopause naturally. Tofu contains isoflavones and phytoestrogens that have been found to decrease many menopause symptoms without the side effects of medication. Soy foods can be a natural alternative for women who can’t or choose not to take hormone therapy.

Hormone Balancing Superfood: Tofu

Tofu, made from soybeans, is one of the least expensive ways to get a great source of protein. There are 17 grams of protein in a 3 ½ ounce serving of tofu. 

Soy contains healthy phytochemicals which help inhibit tumor growth. They can also balance cholesterol and include antioxidants which decrease risk of disease.

Just as important are the isoflavones soy contains. These are phytoestrogens or weak estrogen-like compounds from plants. The estrogen produced in our body is much stronger than these soy phytoestrogens. When we eat these estrogen-like compounds we can decrease cancer risk at the cellular level.

best foods for menopause

Estrogen rich foods for menopause

The list of foods high in phytoestrogens include flax seeds, sesame seeds, cruciferous vegetables, tempeh, edamame, and tofu. Each of these foods has been associated with  benefits in menopause such as decreased cholesterol levels, reduced menopausal symptoms, and a lower risk of osteoporosis and breast and some other cancers.
Tofu is one of the best foods to help with menopause symptoms. A recent study shows that a diet including soy can significantly reduce hot flashes and night sweats.

How much tofu is safe to eat per day

Moderate amounts of soy foods are fine as part of a balanced diet. One to 3 servings of soy a day (about a half cup per serving) is recommended as a reference. If you are taking hormones related to hormone-receptor-positive breast cancer, and you have concerns or questions about phytoestrogens, refer your doctor or registered dietitian for personalized advice.

How to use silken tofu

You can use either silken or soft tofu to make a soft egg-like scramble. Silken tofu is also perfect to use in smoothies, soups, and vegan desserts.

Silken and soft tofu cook best in a nonstick pan. If you don’t use a nonstick pan you’ll need to add a little more coconut oil to prevent the delicate tofu from sticking.

Silken Tofu Scramble tastes best when served warm immediately after cooking. You could batch cook this recipe and portion into storage containers to warm up in the morning. These would be a great idea for quick high protein, savory breakfasts that won’t spike insulin and blood sugar.

Reasons why this is a good recipe for menopause:

Protein-packed breakfast

As estrogen falls our muscle mass and strength are in jeopardy. Starting the day with a savory breakfast (not a sugary, sweet breakfast) with protein helps us slow muscle loss. If you prefer vegan or vegetarian meals, adding tofu is a powerful way to meet your protein needs.  

Leafy greens

Spinach as well as chard, collards, and kale are just some of the dark green leafys that offer antioxidants, minerals like potassium, and vitamins A, C, and K. Eat leafy greens every day to fight belly bloat, build healthy bones, and boost digestive enzymes.

Nutritional yeast

This is an inactive yeast that adds savory umami flavor to food. Interestingly, it contains all 9 essential amino acids which makes it a high quality plant protein. It’s also a source of B vitamins for stress support and it may help lower cholesterol.


This spice gives the Silken Tofu Scramble its yellow color. Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant. The coconut oil and pepper in this recipe help your body absorb the curcumin. This makes it more likely you’ll benefit from the benefits like relief of depression and less joint pain.

silken tofu scramble

Enjoy some of my other recipes featuring soy foods:

Tempeh Bacon

Baked Teriyaki Tofu

Silken Tofu Scramble

  • 2 teaspoons coconut or avocado oil
  • 1 cup spinach, chopped
  • 2 green onion, chopped
  • 1/2 cup cherry tomatoes, sliced
  • 12 ounces silken tofu, crumbled with the back of a fork
  • 1 tablespoon nutritional yeast
  • 1 teaspoon garlic powder
  • 1/4 teaspoon turmeric powder
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon pepper
  • 1/8 teaspoon black salt, optional, gives an egg-like flavor
  • Heat oil in a nonstick pan.
  • Add spinach, onions, and cherry tomatoes. Cook for 2 minutes. Set aside.
  • Add crumbled tofu to the same pan. Stir in nutritional yeast, garlic powder, turmeric powder, salt, and pepper. Cook until liquid has evaporated.
  • Serve scrambled tofu with veggies. Sprinkle with black salt if using.
I hope you’ll try this recipe!Mention @freshbalancenutrition or tag #freshbalancenutrition!

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Picture of Jennifer Katz RDN LDN CC

Jennifer Katz RDN LDN CC

Jennifer is a menopause nutrition and lifestyle dietitian. Founder of Balanced Woman Over 40 Method. She helps women understand midlife changes and guides clients to eat well and use lifestyle habits to feel good and minimize symptoms.

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