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Za’atar Spiced Low FODMAP Tofu Scramble

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.

Course: Breakfast, brunch, Dinner & Lunch, Main Course
Cuisine: American, Middle Eastern
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Makes: 2 Servings
Calories: 268 kcal
Author: Ayten Salahi

Ingredients:

Za'atar Seasoning:

Tofu Scramble:

  • 7- ounces (200 g) firm tofu
  • ¼ cup nutritional yeast, preferably Bragg’s
  • 1 teaspoon Dijon mustard
  • ½ teaspoon turmeric
  • ¼ teaspoon black salt
  • 1/3 cup (75 ml) unsweetened rice milk
  • 1 teaspoon avocado oil
  • ¼ teaspoon asafetida; use gluten-free if following a gluten-free diet
  • 2 tablespoons chopped chives
  • 1/4 teaspoon black pepper
  • 2 slices low FODMAP bread or toast; I used whole wheat. Use vegan bread if desired

Preparation:

  1. 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.

  2. 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.

  3. In a separate bowl, whisk together the nutritional yeast, Dijon mustard, turmeric and black salt. Slowly add in the rice milk and whisk until well incorporated. Set aside.
  4. Heat skillet over medium heat, add oil and heat until shimmering. Add the asafetida into the heated oil and stir until fragrant, about 30 seconds.
  5. Add your mashed tofu into the oil and asafetida on your pan. Mix well until evenly dispersed. Allow the tofu to cook undisturbed in the oil until most of the moisture has cooked out and the tofu begins to brown slightly, about 5 minutes. Once the tofu has browned just slightly, add your nutritional yeast/rice milk mixture. Stir well into the tofu mash and increase heat to medium high. Allow your tofu scramble to cook until it achieves your desired consistency. For a “runnier” tofu scramble, you will need less cooking time, about 3 to 5 minutes. For a fluffier, well-cooked tofu scramble, you will need more time, about 5 to 7 minutes).
  6. Scoop tofu scramble onto a plate, top with chopped chives, black pepper, and a pinch or two of your za’atar seasoning. Enjoy with your favorite low FODMAP toast.

Notes:

  • It is crucial to cook the asafetida in a small amount of oil before adding the remainder of your ingredients to the pan. Remember that this delicious, low FODMAP allium alternative is quite pungent. Toasting the spice in oil allows for an aroma to come through, and some of the sharpness to be tempered.
  • If you don’t use all of your za’atar, that’s okay! Store it in an airtight spice container and try it out again whenever you’re looking for a low FODMAP spice kick.
  • If you are vegan, make sure your bread is, too.

FODMAP Information

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.

Nutrition Facts
Za’atar Spiced Low FODMAP Tofu Scramble
Amount Per Serving
Calories 268 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 1g5%
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Sodium 617mg26%
Potassium 65mg2%
Carbohydrates 16g5%
Fiber 1g4%
Sugar 1g1%
Protein 26g52%
Vitamin A 110IU2%
Vitamin C 1mg1%
Calcium 42mg4%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.