Scrambled Tofu with Vegetables

If you’re managing IBS or following a low FODMAP diet, finding satisfying breakfast options can feel challenging. This scrambled tofu with vegetables recipe delivers a protein-rich, egg-free breakfast that’s gentle on your digestive system. It’s perfect for anyone looking for a vegan low FODMAP meal that doesn’t sacrifice flavour or nutrition.

This guide suits beginners with basic cooking skills. You’ll need about 20 minutes total, including prep time. The recipe uses simple techniques and widely available ingredients from any supermarket.

You’ll need firm tofu, a few low FODMAP vegetables, basic seasonings, and a non-stick skillet. All ingredients are FODMAP-friendly and easy to find. By the end, you’ll have a delicious gluten-free breakfast and the confidence to create your own variations.

Jump to the recipe

Why scrambled tofu is perfect for low FODMAP diets

Tofu serves as an excellent plant-based protein for anyone following a low FODMAP diet. Firm tofu is naturally low in FODMAPs when you stick to appropriate serving sizes (around 170g per meal). Unlike eggs, which some people with IBS find difficult to digest, tofu provides a gentle alternative that rarely triggers digestive symptoms.

This scrambled tofu recipe offers complete nutrition without the worry. Each serving delivers approximately 15-20g of protein, making it a substantial IBS-friendly breakfast that keeps you satisfied throughout the morning. Tofu also contains iron, calcium, and essential amino acids your body needs.

The beauty of this egg-free scramble lies in its versatility. You can adjust seasonings and vegetables based on what you tolerate best. The dish provides gut-friendly nutrition that supports your overall health whilst respecting your digestive limitations. Many people find tofu easier to digest than eggs, especially when prepared with low FODMAP vegetables and gentle seasonings.

What you need to make scrambled tofu with vegetables

Gathering your ingredients before you start makes cooking smoother and faster. Here’s everything you’ll need for this FODMAP-friendly tofu recipe.

Ingredients

400g firm tofu (pressed and drained)
1 tablespoon garlic-infused oil (shop-bought or homemade)
1 medium red bell pepper (diced)
1 small courgette (diced)
2 handfuls fresh spinach
½ teaspoon ground turmeric (for colour and flavour)
2 tablespoons nutritional yeast (optional, adds cheesy flavour)
Salt and pepper to taste
Fresh chives for garnish (optional)

Kitchen tools

Non-stick skillet or frying pan
Spatula for stirring
Tofu press or clean tea towels with paper towels
Chopping board and sharp knife
Measuring spoons

Ingredient substitutions

You can swap courgette for aubergine (small amounts), or use bok choy instead of spinach. Both remain low FODMAP within recommended portions. If you don’t have nutritional yeast, simply skip it. The turmeric is essential for that scrambled egg colour, but you can reduce it if you find the flavour too strong.

Make sure your garlic-infused oil is FODMAP-friendly. The oil should be infused with whole garlic cloves that are removed before bottling. Fresh garlic contains high FODMAPs and isn’t suitable for this recipe.

Prepare your tofu and vegetables properly

Proper preparation makes the difference between watery, bland tofu and a satisfying scrambled tofu with vegetables. Take your time with these steps.

Press the tofu

Remove tofu from its packaging and drain the liquid. Wrap the block in a clean tea towel, then place it between two plates. Put something heavy on top (a cookbook or tin of tomatoes works well). Let it press for at least 15 minutes. This removes excess moisture and helps achieve that scrambled egg texture you’re after.

If you have a tofu press, use it according to the manufacturer’s instructions. You’ll know the tofu is ready when it feels firmer and considerably less liquid comes out when you squeeze it gently.

Crumble the tofu

Unwrap your pressed tofu. Use your hands to crumble it into bite-sized pieces roughly the size of scrambled eggs. Don’t make the pieces too small or they’ll turn mushy during cooking. Aim for irregular chunks between 1-2cm.

Prepare the vegetables

Wash your bell pepper and courgette thoroughly. Dice the pepper into small pieces about 1cm square. Cut the courgette into similar-sized pieces. Keep the vegetables roughly the same size so they cook evenly.

Rinse the spinach and shake off excess water. If you’re using baby spinach, leave the leaves whole. For larger spinach leaves, roughly chop them into smaller pieces.

Arrange all your prepared ingredients near your cooking area. Having everything ready before you start cooking makes the process much smoother.

Cook scrambled tofu with vegetables step-by-step

Now you’ll bring everything together into a delicious plant-based protein breakfast. The cooking process takes about 10 minutes once you start.

Heat your pan

Place your non-stick skillet over medium heat. Add the garlic-infused oil and let it warm for about 30 seconds. The oil should shimmer slightly but not smoke. If it starts smoking, reduce the heat immediately.

Cook the vegetables

Add the diced bell pepper and courgette to the pan. Cook for 4-5 minutes, stirring occasionally. The vegetables should soften and the pepper should develop slight brown edges. This is when they’re releasing their natural sweetness.

Add the spinach and stir for another minute until it wilts. The spinach will reduce significantly in volume. This is normal.

Add the tofu

Add your crumbled tofu to the pan with the vegetables. Stir everything together gently. Let the mixture cook without stirring for about 2 minutes. This allows the tofu to develop a slightly crispy bottom.

Season and finish

Sprinkle the turmeric over the tofu mixture. The turmeric will turn everything a lovely golden yellow colour that resembles scrambled eggs. Add the nutritional yeast if you’re using it, along with salt and pepper to taste.

Stir everything together and cook for another 2-3 minutes. The tofu should look slightly golden and feel firm but not dry. Taste a small piece. It should be well-seasoned and slightly crispy on some edges whilst remaining tender overall.

Success check: Your scrambled tofu should look golden yellow, smell aromatic, and have a texture similar to scrambled eggs. The vegetables should be tender but not mushy.

Customise your scrambled tofu for variety

Once you’ve mastered the basic scrambled tofu recipe, you can adapt it to suit your preferences whilst keeping it FODMAP-friendly.

Vegetable variations

Try these low FODMAP vegetable combinations for different flavours. Use cherry tomatoes (up to 5 per serving), green beans (trimmed and chopped), or small amounts of kale instead of spinach. You could also add diced carrot for extra colour and sweetness.

Keep vegetable portions reasonable. Too many vegetables can overwhelm the tofu and make the dish watery.

Seasoning alternatives

Experiment with different seasonings to change the flavour profile. Add a pinch of smoked paprika for a smoky taste, or use fresh herbs like basil or parsley instead of chives. A squeeze of lemon juice at the end brightens the whole dish.

Some people enjoy adding a dash of gluten-free soy sauce or tamari for extra umami flavour. Just check the FODMAP app for appropriate serving sizes.

Serving suggestions

Serve your scrambled tofu with gluten-free toast spread with a thin layer of lactose-free butter. Rice cakes make another excellent FODMAP-friendly option. You could also wrap the scrambled tofu in a gluten-free tortilla for a portable breakfast wrap.

Add sliced avocado on the side for healthy fats. A small portion (about ⅛ of a whole avocado) remains low FODMAP and adds creaminess to your meal.

Meal prep strategies

Make a double batch and store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently in a pan with a tiny splash of water to prevent drying out. The texture won’t be quite as good as fresh, but it’s still perfectly tasty and convenient for busy mornings.

Troubleshoot common scrambled tofu challenges

Even experienced cooks encounter issues with scrambled tofu. Here’s how to fix the most common problems.

Watery texture

If your scrambled tofu turns out watery, you didn’t press the tofu long enough. Next time, press it for at least 20 minutes or even overnight in the fridge with a heavy weight on top. You can also cook the mixture for an extra 2-3 minutes to evaporate excess moisture.

Bland flavour

Tofu needs proper seasoning because it’s naturally mild. If your dish tastes bland, add more salt gradually until the flavours pop. The nutritional yeast adds considerable flavour, so don’t skip it if you want a more savoury taste. Remember to season at the end of cooking and taste as you go.

Mushy vegetables

Overcooked vegetables lose their texture and become unappetising. Cut your vegetables into uniform pieces so they cook evenly. Don’t cook them longer than 5 minutes before adding the tofu. If you’re reheating leftovers, do so gently and briefly to avoid further softening.

Tofu sticking to the pan

Use a proper non-stick pan and make sure it’s hot before adding oil. If tofu still sticks, you might need more oil. Add another teaspoon if necessary. Avoid stirring too frequently in the beginning. Let the tofu develop a slight crust before moving it around.

Wrong consistency

If your tofu doesn’t resemble scrambled eggs, check your crumbling technique. The pieces might be too large or too small. Aim for irregular chunks about the size of scrambled egg curds. Don’t mash the tofu. It should maintain some texture and structure.

If the mixture is too dry, add a tablespoon of water or lactose-free milk during cooking. This creates steam and keeps everything moist.

You now have all the knowledge to create delicious, gut-friendly scrambled tofu any time you want a satisfying vegan low FODMAP breakfast. This recipe proves that following a low FODMAP diet doesn’t mean sacrificing flavour or variety. The techniques you’ve learned work for countless other tofu dishes, opening up more meal possibilities for your IBS-friendly cooking.

Try making this scrambled tofu recipe twice before experimenting with variations. This helps you understand the basic technique and timing. Once you’re comfortable, feel free to adapt it to your taste preferences whilst keeping ingredients FODMAP-compliant. We’d love to hear how your scrambled tofu turns out and what variations you enjoy most.