In Defence of Soy: Pesto Tofu Scramble

soy tofu scramble

This amazing pesto tofu scramble feeds two if you feel like sharing and one if you’re super hungry — like I was this morning. Now that the weather is cooling down I need a hearty breakfast to get me going. If you’re not a fan of soy this would probably work just as well with partially smashed chickpeas.

Speaking of which, I haven’t always been a fan of a soy. There was definitely a time where all the news reports and soy gossip freaked me out. It seems like a study on the healthful and or harmful effects of soy has been published every other day since I was born. According to CNN, the soy debate has been going on since the 1940’s!

Now, I am no research scientist but a quick scan of some of the websites that seem to do their homework tells me that soy isn’t so bad after all. In fact, it is likely beneficial for your health. Unless you have a soy allergy or thyroid issues. One study even concludes that a higher intake of soy is associated with a lower mortality rate in women living with breast cancer.

Still, for those with allergies or thyroid issues soy consumption is not always beneficial. Obviously, in the case of an allergy you should avoid it altogether. According to Dr. Greger over at NutrionFacts soy is only bad for those with thyroid issues if they are iodine deficient. So you don’t have to cut it out. Just make sure your iodine levels are normal. Also, try to purchase organic, non-GMO soy products. They are sometimes harder to find but are always clearly labeled. The reason being that there is less pesticides used on these crops. Finally, remember everything is better in moderation (AKA 3-5 servings per/day maximum).

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soy tofu scramble

Cheesy Pesto Tofu Scramble


  • 1 cup crumbled extra-firm tofu
  • 1/2 cup halved cherry tomatoes
  • 1 tbsp. pesto
  • 1/4 of a red onion diced
  • 1/4 of a red pepper diced
  • 1/2 cup tightly packed greens
  • 1/4 cup Daiya cheddar shreds
  • 1 clove garlic
  • 1 tbsp. olive oil


  1. Crumble tofu into bowl and toss with tomatoes, garlic, cheese and pesto.
  2. Put 1 tbsp. olive oil into a non-stick saucepan over medium heat.
  3. Sautée peppers and onion until they just begin to soften.
  4. Add tofu and cook until cheese is melty and tofu is hot!
  5. Throw in the greens at the last second and give the mixture a quick stir.
  6. Serve alongside toast.