Scrambled Tofu

Scrambled Tofu
Serves: 1
Prep: 5 minutes
Cook: 5 minutes

Following the low FODMAPs diet as a vegetarian or vegan can make it difficult to include protein-rich foods with main meals, as most of the legumes and lentils are high or moderate in galacto-oligosaccharides (GOS) to be included in the diet or are only classed as ‘Low' in small quantities (1/4 cup of chickpeas or 1/2 cup of tinned brown lentils).

Plain Tofu and tempeh are great alternatives to legumes as they are low in FODMAPs and a good source of protein, iron and zinc, which makes them nutritious foods for people on plant-based diets.  Many people are unsure of how to incorporate tofu into their diets, so here is one way you can include tofu into your low FODMAP diet. This scrambled tofu recipe is a great option for people who prefer a savoury breakfast, or a quick and easy dinner meal!

Print Recipe

Firm tofu

100 g 3.5 oz

¼ cup water

62 g 2.2 oz

1 tsp soy sauce

5 g 0.2 oz

¼ tsp ground turmeric*

1 g 0.04 oz

½ cup diced or grated carrot and zucchini

75 g 2.6 oz

Cooking oil for frying or cooking oil spray


  1. Place the water, soy sauce and turmeric in a bowl and mix well 

  2. Crumble the tofu into the bowl using your fingers and add the vegetables

  3. Heat the oil in a small frying pan over medium heat and add the contents of the bowl. Gently fry until golden brown (about 5 minutes)

  4. Serve with cooked rice or sourdough spelt bread


* This will give the tofu a yellow colour which will make it resemble scrambled eggs

Nutrition Information (per serve)
Energy 957 Kj / 229 cal
Protein 12.90g
Carbohydrates 2.90g
Sugar 2.70g
Total Fat 16.70g
Saturated Fat 4.60g
Fibre 8.90g
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