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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


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.


  • 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


  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