Looking for a high protein vegan breakfast recipe that will really satisfy? Look no further. This quick and easy tofu scramble with spinach and feta is vegan, gluten free, low FODMAP and only takes about 15 minutes to make!

I LOVE a savoury breakfast, especially a scramble… they’re just so satisfying! Which is probably why my chickpea scramble is one of my favourite breakfasts (and yours!).

And the dietitian in me loves that a savoury breakfast makes it easy to eat more plant-based protein and vegetables in the morning, so it’s a win-win in my book. But somehow, despite all the plant-based recipes here on the site, I have yet to post a tofu scramble! I’ve got a delicious one in Eat More Plants cookbook, but not here…until now.

You’ll LOVE this quick and easy tofu scramble recipe because it:

• is packed with greens
• Only 8 ingredients, plus salt, pepper + oil
• Takes just 15 minutes to make
• Is a great source of plant-based protein, iron and calcium
• It’s gluten free AND low FODMAP for sensitive tummies!
• It’s easily made oil free, if you’re into that

How to make a vegan tofu scramble

At its most basic, a tofu scramble is simply crumbled and seasoned tofu served with your favourite add-ins. There are just 3 basic steps:

• Pat a block of extra firm tofu until it’s dry, and then crumble it with your fingers, or using a fork.
  
• Decide which veggies you want to include.

  Firmer veggies like onions or kale should be cooked for a few minutes before adding the tofu. Soft veggies like baby spinach or thinly sliced red peppers can be added alongside tofu, or towards the end of cooking.
  

• Heat the tofu crumbles with a bit of oil or broth in a nonstick skillet over medium, adding your favourite seasonings, until cooked through, and maybe a little browned depending on if you like a drier style. I like nutritional yeast to add umami, garlic or onion powder (if you’re not low FODMAP!) to add a sulfur note similar to eggs, and turmeric for colour.

How to make a tofu scramble tastes like eggs

If you want to make your tofu scramble taste more like actual eggs, here’s a trick: use kala namak – black salt. Kala namak has sulfur, which gives eggs their distinctive flavour. Use just a tiny pinch!

Instead of kala namak, I use a combo of nutritional yeast and garlic or onion powder to add an umami-like depth and just a tiny hint of sulfur to this tofu scramble.

Plus turmeric for colour!

What kind of tofu should you use for tofu scramble?

Personally, I think that extra firm tofu is best for a tofu scramble as I have always liked a drier texture for scrambles (super soft, creamy scrambles used to freak me out when I still ate eggs!) and I think extra-firm tofu mimics this texture best.

If you like a softer scramble, choose firm tofu.

Is tofu good for you?

As a registered dietitian, I am here to tell you that unless you are actually allergic or intolerant to tofu, not only is tofu incredibly nutritious but tofu has a ton of evidence-based health benefits as well! Tofu is also a great low FODMAP plant-based food to help you increase your protein intake while you’re on a low FODMAP diet for irritable bowel syndrome.

Don’t believe the internet hype: it’s based on old, outdated science. Even if you have Hashimoto’s or hypothyroidism, tofu and other soy products are safe and nutritious.

Related Podcast

Everything You Need to Know About Soy with Dr Matthew Nagra ND

My favourite evidence-based naturopathic doctor, Dr Matthew Nagra ND, dishes on the scientific evidence on soy foods and human health, including what phytoestrogens are, whether you can build muscle with soy foods and the connection between soy foods and cancer.

Looking for more vegan breakfast recipes?

• Vegan Breakfast Sandwich with Chickpea Flour Eggs
• Easy Protein-Packed Chickpea Scramble
• Chocolate Peanut Butter Smoothie (Vegan)
• Healthy Homemade Cinnamon Sugar Nut Butter
• Low FODMAP Papaya Lime Smoothie

Spinach + Feta Tofu Scramble

Course Breakfast, Brunch, Side DishCuisine AmericanDiet Gluten Free, Vegan, VegetarianKeyword Scramble, spinach, TofuDietary Preference Gluten-Free, low FODMAP, nut free, peanut free, vegan, vegetarian Prep Time 5 minutesCook Time 10 minutesTotal Time 15 minutes Servings 2 servings (or 3!) Author Desiree Nielsen, RD

Ingredients

• 1 tablespoon avocado oil
• 1 package extra-firm tofu patted dry
• ½ cup green onion green tops only, thinly sliced
• 2 teaspoons nutritional yeast
• ½ + ⅛ teaspoon salt
• ½ teaspoon ground cumin
• ½ teaspoon turmeric
• ½ teaspoon dried thyme
• freshly cracked pepper
• 4 big handfuls baby spinach roughly chopped
• ½ cup vegan feta cheese crumbled

If NOT low FODMAP, add

• ½ teaspoon onion powder

Instructions

• Add avocado oil to a nonstick skillet on medium heat. Crumble tofu into skillet, and sprinkle with green onions, nutritional yeast, salt, cumin, turmeric, thyme and pepper.
• Cook, stirring occasionally, until heated through and getting a bit browned, about 4-5 minutes.
• Add spinach and ⅓ cup (75 mL) water, and heat, stirring often, until spinach is wilted and water is mostly evaporated, about 2 minutes.
• Serve with a slice of sprouted grain or sourdough toast for a filling and satisfying breakfast.

Notes

Both Violife and Daiya should be low FODMAP as they are made with low FODMAP ingredients.

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