If you’re looking for a simple, plant-based breakfast recipe that packs of punch of savory, aromatic flavor, then this is the recipe for you! This play on classic scrambled eggs uses tofu in place of eggs for a plant-powered, protein-rich twist. You might be thinking: “But…tofu doesn’t taste like eggs!” And you’d be right. But don’t worry - we got you.
Make Za’atar: In a small bowl stir together the coriander, cumin, sesame seeds, sumac, thyme, red pepper flakes and salt. To bring out maximum flavor and aroma from the spice mix, you have the option to add your za’atar spice mixture to a small, heated frying pan to toast the mixture for about 1 minute (or until aromatic – do not add oil). Be careful not to burn the spices. Cool. You can use right away or store in an airtight container for future use; you will only be using a tiny bit for this recipe.
For the Tofu Scramble: Place tofu in a small mixing bowl. Using the back of a fork, mash the tofu into a fairly even consistency. Don’t overdo it! Leave some big chunks, and don’t worry too much about the moisture. This will cook out.
Our recipes are based on Monash University and FODMAP Friendly science.
• Chives: Both Monash University and FODMAP Friendly have lab tested chives. Monash says that chives contain no FODMAPs. FODMAP Friendly gives them a “Pass” at 1 tablespoon (4 g).
• Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
• Rice Milk: Both Monash University and FODMAP Friendly have lab tested rice milk. Monash University deems a low FODMAP serving of rice milk to be ¾ cup (200 ml). FODMAP Friendly gives rice milk a “PASS” at 8-ounces (250 ml) amounts.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.