Low FODMAP Tofu Scramble

Posted on May 10, 2024

This FODMAP Friendly scrambled tofu is a delicious and protein-packed way to show Mom you care this Mother’s Day. Packed with veggies and herbs, it is a healthy and flavourful start to her special day.

Low FODMAP Chilli Oil and Feta Eggs

Prep Time: 2 minutes 
Cook Time: 5 minutes 


  • 450 grams (16-ounce) Firm/Extra Firm Tofu
  • 2 tbsp Olive Oil
  • 2 tbsp Lactose Free milk or Almond Milk
  • 2 tbsp Nutritional Yeast
  • ¼ tsp Turmeric
  • 1 tbsp Fresh Parsley (chopped finely)
  • 1 tbsp Fresh Chives (chopped finely)
  • 2 cups Baby Spinach
  • 1 Red Capsicum, diced
  • Black salt/Salt and Pepper to taste
  • Gluten free or Sourdough Bread (optional)


  1. 1. Break tofu into small pieces in a bowl using a fork or your hands.
  2. 2. Heat olive oil in a pan over medium heat. Add diced capsicum and cook for about 3 minutes until softened.
  3. 3. Add crumbled tofu to the pan and cook until lightly golden brown, stirring occasionally.
  4. 4. Add baby spinach to the pan and cook until wilted, around 30 seconds.
  5. 5. Mix in the nutritional yeast, turmeric, black salt (for an eggy flavor), or regular salt and pepper.
  6. 6. Pour in lactose-free milk for creamier tofu. Stir well.
  7. 7. Sprinkle finely chopped parsley and chives into the pan and mix until combined.
  8. 8. Serve the scrambled tofu on top of toast and enjoy!


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