Low FODMAP Tofu Scramble Recipe

This savory Low FODMAP Tofu Scramble Recipe is made with firm tofu, nutritional yeast, turmeric, garlic-infused oil, and fresh kale. The result is a protein-packed, vibrant, and earthy dish that makes a perfect main course. This recipe is an excellent plant-based choice for a quick weekday breakfast or a healthy post-workout meal, providing enough for 2 people.

Low FODMAP Tofu Scramble Recipe Ingredients

• 14 oz (400g) extra-firm tofu, drained and pressed
• 1 tbsp garlic-infused oil
• 2 tbsp nutritional yeast
• 1/2 tsp ground turmeric
• 1/2 tsp salt (or black salt/Kala Namak for an “eggy” flavor)
• 1/4 tsp black pepper
• 1/2 cup chopped kale or spinach
• 1/4 cup red bell pepper, finely diced
• 2 tbsp water or lactose-free milk (to prevent dryness)
• 2 tbsp chopped chives or scallion greens

How To Make Low FODMAP Tofu Scramble

1. Prepare the tofu: Drain the water from the tofu package and press it with a heavy object for 10 minutes to remove excess moisture.
2. Crumble the block: Use your hands or a fork to crumble the tofu into bite-sized pieces that resemble scrambled eggs.
3. Sauté the vegetables: Heat the garlic-infused oil in a large skillet over medium heat and cook the red bell pepper for 3-4 minutes until softened.
4. Season the tofu: Add the crumbled tofu to the pan along with the nutritional yeast, turmeric, salt, and pepper.
5. Combine and color: Stir well so the turmeric stains the tofu a bright yellow color, then pour in the water or milk to keep the texture moist.
6. Wilt the greens: Fold in the chopped kale or spinach and cook for 2 minutes until the greens are wilted and tender.
7. Garnish and serve: Stir in the fresh chives and serve immediately while hot.

Recipe Tips

• Press Your Tofu: Pressing the tofu is vital because it removes excess water, allowing the tofu to soak up the spices and the garlic-infused oil instead.
• Use Turmeric Sparingly: Turmeric provides that beautiful golden “egg” color, but using too much can make the dish taste slightly bitter.
• Try Black Salt: If you miss the specific taste of eggs, use “Kala Namak” (black salt). It has a high sulfur content that mimics the smell and flavor of real eggs.
• Choose Firm Tofu: Avoid silken tofu for this recipe; it has too much moisture and will turn into a mushy paste rather than distinct “scrambled” curds.

What To Serve Tofu Scramble

This vegan scramble is wonderful when served on top of toasted gluten-free bread or alongside crispy roasted potatoes. For a Tex-Mex twist, wrap the scramble in corn tortillas with a slice of common-sized avocado (keep it to 1/8 of an avocado to stay low FODMAP). It also pairs beautifully with a side of sautéed oyster mushrooms, which are a gut-friendly fungi option.

How To Store Tofu Scramble Leftovers

• Refrigerate: Store leftovers in an airtight container for up to 4 days. Tofu scramble actually holds its texture very well and is great for meal prep.
• Reheat: Warm it in a skillet over medium-low heat with a tiny splash of water to keep it from drying out, or microwave it for 60-90 seconds.

Low FODMAP Tofu Scramble Recipe Nutrition Facts

Serving Size: 1/2 of recipe

• Calories: 195 kcal
• Total Fat: 12g
• Saturated Fat: 1.5g
• Cholesterol: 0mg
• Sodium: 580mg
• Total Carbohydrate: 8g
• Dietary Fiber: 4g
• Sugars: 1g
• Protein: 18g

Frequently Asked Questions

• Is tofu low FODMAP? Yes, firm and extra-firm tofu are low FODMAP because the processing method removes most of the GOS (a type of fermentable fiber). Avoid silken tofu, as it is much higher in FODMAPs.
• What is nutritional yeast? Nutritional yeast is a deactivated yeast that comes in yellow flakes. It is a staple in plant-based cooking because it provides a “cheesy” and savory flavor without any dairy.
• Can I add other vegetables? Certainly! Just stick to low FODMAP portions. Diced zucchini (up to 65g) or oyster mushrooms are great additions that won’t upset your stomach

Try More Recipes:

• Low FODMAP Shakshuka Recipe
• Low FODMAP Scrambled Eggs Recipe
• Low FODMAP Scones Recipe

Low FODMAP Tofu Scramble Reipe

Recipe by Sabrine HajriCourse: BreakfastCuisine: AmericanDifficulty: Easy

Servings

2

servings

Prep time

10

minutes

Cooking time

15

minutes

Calories

195

kcal

This Low FODMAP Tofu Scramble Recipe is a high-protein, plant-based breakfast that mimics the texture and flavor of scrambled eggs. By using turmeric for color and nutritional yeast for savoriness, it provides a satisfying meal that is entirely gut-friendly.

Ingredients

• 14 oz extra-firm tofu
  

• 1 tbsp garlic-infused oil
  

• 2 tbsp nutritional yeast
  

• 1/2 tsp turmeric
  

• 1/2 cup kale
  

• 1/4 cup red bell pepper
  

• 2 tbsp chives

Directions

• Press and crumble the tofu into small pieces.
  
• Sauté red pepper in garlic-infused oil until soft.
  
• Add tofu and spices, stirring until the tofu is evenly yellow.
  
• Add a splash of water and the kale; cook until the kale is wilted.
  
• Top with chives and serve.