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prep time
10 min
cook time
10 min
ready time
20 min
Ultimate Low FODMAP Vegan Herby Tofu Scramble
Looking for a Low FODMAP vegan breakfast? Look no further. This herby tofu scramble is a delicious Low FODMAP breakfast recipe to keep you fuelled for the day. Tofu is combined with various herbs and spices and served with a side of cherry tomatoes. Feel free to adjust the spices to your own personal taste. Perfect served for two over a brunch, or portion out for mid-week meals. You can make this Low FODMAP diet recipe in less than 20 minutes and serve it with any choice of sides.
** What kind of tofu should I use?**
For this recipe, firm tofu is required where 170g per serving is acceptable according to Monash University. Avoid the silken kind as this is too high in FODMAPs to serve for a main serving where just 39g is acceptable.
Can I substitute any ingredients?
If you don't have nutritional yeast, simply leave it out. The tamari/ soy sauce can be substituted with sea salt, to taste. Cumin and caraway seeds add depth to the dish, but if you’re not a fan, you can also leave them out. Herbs are integral to bringing flavor and vibrancy, and try adding basil or parsley in place of cilantro for another variation.
How to store tofu scramble?
This recipe is best kept in an airtight container in the fridge and consumed within 2-3 days.
Net Carbs
4.3 g
Fiber
3.7 g
Total Carbs
8.3 g
Protein
18.6 g
Fats
15.6 g
227 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Garlic Infused Olive Oil (Low FODMAP Safe)
1 tbsp
Tofu, raw (not silken), not cooked, extra firm, not drained
300 g
Turmeric Ground
0.5 tsp
Nutritional Yeast
1 tbsp
Chili powder
1 tsp
Cumin, seed
0.5 tsp
Caraway seed
0.5 tsp
Soy sauce
1 tbsp
Cilantro Or Coriander Leaves Fresh Or Raw Herb
15 g
Chives Fresh Or Raw Herb
15 g
Scallions or spring onions, tops only, raw
20 g
Tomato raw (includes cherry, grape, roma)
90 g
Salt and Pepper, to taste
0.25 tsp
Lettuce, mixed greens
1 cup
Recipe Steps
steps 4
20 min
Step 1
Drain the water from the tofu and squeeze out any excess liquid. Place the tofu in a bowl and crumble it with a fork. Add the ground turmeric, nutritional yeast, red pepper chili powder, cumin seeds, caraway seeds, and soy sauce. Stir to combineStep 2
Set a large frying pan over medium heat. Pour in the garlic-infused oil. Add the tofu mixture to the pan and saute for a couple of minutes.Step 3
Finely chop the chives, cilantro, and the green ends of the scallions. Add them to the pan, and stir through the tofu scramble. Cook for a further 3-4 minutes. Place the cherry tomatoes on the side and leave them until their skins begin to split and blister.Step 4
Divide the tofu scramble equally between 2 plates. Serve with the cherry tomatoes, a portion of mixed salad leaves, and gluten-free or Keto toast (optional). Finish with a good grind of black pepper and olive oil (optional).
