Low FODMAP Tofu Scramble

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This tofu scramble is a satisfying, bloat-free alternative to scrambled eggs. Firm tofu gives it a hearty texture, while roasted red peppers and canned mushrooms add rich, savory depth. The spices blend perfectly to create an IBS-friendly, gut-friendly meal you can whip up in 20 minutes.

Ingredients Needed:

• 375 g firm tofu: well-drained, crumbled.
• 150 g roasted red bell pepper: check for garlic or onion in ingredients.
• 100 g canned mushrooms: rinsed well, Monash approved up to 150g.
• 1 tsp red bell pepper paste or tomato paste: garlic-free.
• ¼ tsp turmeric: adds golden color.
• ¼ tsp oregano: earthy flavor.
• ¼ tsp smoked paprika: optional, adds depth.
• Pinch of pepper and salt: adjust to taste.
• Optional: 1 tbsp nutritional yeast per person – adds cheesy, umami flavor.

How To Make Low FODMAP Tofu Scramble:

Prep the Tofu:
Drain the tofu and gently squeeze out moisture with your hands. Crumble it into small chunks.

Cook the Tofu:
Heat a little garlic-infused oil or spray in a nonstick pan. Add the tofu. Stir in tomato or pepper paste, turmeric, oregano, paprika, salt, and pepper. Cook over low heat for 5–10 minutes, stirring occasionally.

Add the Veggies:
While tofu cooks, cut the roasted red peppers into pieces and rinse the canned mushrooms. Add them to the pan and cook for another 2 minutes until heated through.

Serve:
Serve warm. Optionally, top with nutritional yeast. For a full meal, serve on certified gluten-free toast or 1/8 avocado (both FODMAP-safe in small amounts).

Recipe Tips:

• Always check red pepper jars for hidden onion or garlic.
• Only use canned mushrooms—fresh are high in FODMAPs.
• This is a great plant-based, IBS-friendly protein option.
• Keep spice mild if your sensitive stomach prefers it.
• Sprinkle nutritional yeast for extra flavor and B12.

How to Store & Reheat:

• Room Temperature: Not recommended.
• Fridge: Store in airtight container for up to 3 days.
• Freezer: Not ideal. Texture changes after freezing tofu.

Nutrition Facts (approx. per serving):

• Calories: 180
• Sodium: 290 mg
• Protein: 15 g
• Fat: 9 g
• Carbs: 7 g
• Fibre: 3 g
• Sugar: 2 g

FAQs:

Is tofu scramble Low FODMAP?
Yes, when made with firm tofu and portion-controlled ingredients, it’s a bloat-free, tummy-friendly meal.

Can I use fresh mushrooms in Low FODMAP tofu scramble?
No, fresh mushrooms are high in FODMAPs. Use canned mushrooms and rinse well.

How much avocado is Low FODMAP?
Up to 1/8 of a whole avocado is Low FODMAP and safe for most people with IBS.

Is roasted red pepper Low FODMAP?
Yes, as long as it’s free from garlic or onion in the marinade.

Can I prep tofu scramble ahead?
Yes! Store in the fridge for up to 3 days. Reheat in a pan or microwave.

Try More Recipes:

• Low FODMAP Stir Fry Sauce
• Low FODMAP Chicken Stir Fry
• Low FODMAP Popcorn