scrambled tofu - karlijnskitchen.com

Scrambled Tofu (low FODMAP, gluten-free, lactose-free, vegan)

I kept seeing this dish on Pinterest, but I never tried it myself. Scrambled tofu is the vegan variation on scrambled eggs. I was very curious what this dish would taste like, so I created my own version. Of course, tofu doesn’t taste the same as eggs, but this scrambled tofu does look exactly like scrambled eggs if you ask me, especially when you use some turmeric to flavour the tofu. And even though the scrambled tofu doesn’t taste exactly like eggs, I think it is very tasty.

Since I saw the documentary Cowspiracy, I am more consciously trying to eat fewer animal products. I regularly took eggs with me to work to have for lunch, but since I made this scrambled tofu, I am crazy about it and I often eat it for lunch. I find it a good way to eat vegan more often, it is super easy to make and very tasty. Win-win!

You can vary with the ingredients however you like. I choose to use roasted red bell pepper and canned mushrooms because I love eating that with eggs too, but you can add whatever you like. If you prefer adding a bit of onion flavour you can add the green tops of the spring onion. To replace cheese, vegan recipes often use nutritional yeast, so you can add a tablespoon of that too. Nutritional yeast has recently been tested by Monash University and 1 tablespoon per portion is low FODMAP.

What do you need (for 4 portions)

  • 1 package of tofu, 375 g (use firm tofu, no silken tofu)
  • 150 g roasted red bell pepper (check the ingredients for high FODMAP ingredients)
  • 100 g canned mushrooms, drained and rinsed (contrary to normal mushrooms, canned mushrooms are low FODMAP up to about 150 g per portion)
  • 1 tsp tomato paste or red bell pepper paste (I buy pepper paste in the Turkish supermarket)
  • Turmeric
  • Oregano
  • (Smoked) paprika powder
  • Pepper and salt
  • Optional: 1 tbsp nutritional yeast per person

How to prepare the scrambled tofu

  1. Drain the tofu and press some more moisture out with your hands.
  2. Heat some oil or baking spray in a pan.
  3. Crumble the tofu into the pan.
  4. Add the tomato or pepper paste and turmeric, oregano, paprika powder, pepper and salt.
  5. Fry the tofu 5-10 minutes on low heat while stirring now and then.
  6. In the meantime, cut the roasted red pepper into pieces and drain and rinse the mushrooms.
  7. Add the vegetables to the scrambled tofu and fry for two minutes.
  8. I prefer serving the scrambled tofu on a gluten-free cracker or sourdough spelt bread with a very thin layer mashed avocado (1/8 avocado is low FODMAP). Sprinkle some nutritional yeast on top.

Enjoy! 

Will you let me know if you make my scrambled tofu recipe? I would love it if you would share your creations with me using the hashtag #karlijnskitchen on Instagram or by tagging me at @karlijnskitchen

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scrambled tofu - karlijnskitchen.com

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Low FODMAP scrambled tofu op een boterham

Scrambled Tofu (low FODMAP, gluten-free, lactose-free, vegan)


  • Author: Karlijn
  • Total Time: 15 mins
  • Servings: 4 1x

Description

Scrambled tofu is the vegan variation on scrambled eggs. A delicious savoury dish to have for breakfast or lunch. Low FODMAP, gluten-free and lactose-free.


Ingredients

Scale
  • 1 package of tofu, 375 g (use firm tofu, no silken tofu)
  • 150 g roasted red bell pepper (check the ingredients for high FODMAP ingredients)
  • 100 g canned mushrooms, drained and rinsed (contrary to normal mushrooms, canned mushrooms are low FODMAP up to about 150 g per portion)
  • 1 tsp tomato paste or red bell pepper paste (I buy pepper paste in the Turkish supermarket)
  • Turmeric
  • Oregano
  • (Smoked) paprika powder
  • Pepper and salt
  • Optional: 1 tbsp nutritional yeast per person

Instructions

  1. Drain the tofu and press some more moisture out with your hands.
  2. Heat some oil or baking spray in a pan.
  3. Crumble the tofu into the pan.
  4. Add the tomato- or pepper paste and turmeric, oregano, paprika powder, pepper and salt.
  5. Fry the tofu 5-10 minutes on low heat while stirring now and then.
  6. In the meantime, cut the roasted red pepper into pieces and drain and rinse the mushrooms.
  7. Add the vegetables to the scrambled tofu and fry for two minutes.
  8. I prefer serving the scrambled tofu on a gluten-free cracker or sourdough spelt bread with a very thin layer mashed avocado (1/8 avocado is low FODMAP). Sprinkle some nutritional yeast on top.
  • Cook Time: 15 mins

 

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6 Comments

  • Jean says:

    I tried this once and it was okay but bland -but I did not knowing how much of the tumeric/paprika/ other seasonings to use. Have you any idea?

    • Hi Jean, I usually season to taste. But for tofu you should use a bit more seasoning than you are used to. Tofu has no flavour from itself so it needs quite some seasoning 🙂

  • Isabel says:

    You should try using kala namak for tofu scramble, it has a sulfur-y taste so it’ll taste more like egg!

  • Claire says:

    Hi Karlijn,
    I love your carrot, ginger, coconut soup.
    It’s on our menu nearly every second week as it’s winter here in Perth W.A. at the moment and it’s such a warming, comforting lunch with Spelt Sourdough toast ?
    Just wondering if this scrambled tofu keeps in the fridge for a few days?
    I’m thinking that I could then dbl the recipe.

    • Karlijn says:

      Hi Claire, that is so great to hear! Yes, it keeps in the fridge for a few days. You can store it in the fridge in a close box for up to 4 days.

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