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Tofu Scramble (Vegan, GF, Low FODMAP)


Vegan tofu scramble SIBO low FODMAP

I always scoffed at tofu scrambles. I’m not a fan of vegan foods posing as something else - a healthy veggie burger is rarely as satisfying as a real burger, jackfruit is not equal to pulled pork (although it can be damn close), and a veggie scramble tastes vastly different than scrambled eggs.


Ok people, we just need to accept that a tofu scramble is NOT a replacement for scrambled eggs. Especially if you’re someone who eats scrambled eggs: this is completely different. Call a spade a spade, right?


I made a tofu scramble when I needed a quick high-protein lunch, but wasn’t craving real eggs. I sautéed some veggies, added spices, and it finished off with fresh greens. It was such a filling, but light lunch!


Using ~7oz of tofu per serving provides 20g+ of complete plant protein. When I eat soy, I usually prefer tempeh since it has more bioavailable nutrients, but for a scramble like this once in a while, tofu is great! Remember: anytime you buy soy, make sure to ALWAYS get organic.

Vegan tofu scramble SIBO low FODMAP

Vegan SIBO diet

If you’re on a vegan SIBO-diet, this meal may work for you. Onions and mushrooms can be problematic foods, so be cautious. You can easily omit both or either if needed! Technically, 5.6oz (or ⅔ cup) of tofu is considered to be low-FODMAP and tolerated by most individuals with IBS. As always, everyone is bioindividual and will tolerate different amounts.


I would encourage you to try out tofu on a vegan or vegetarian SIBO diet because it is a complete protein - which is hard to come by on a plant-based diet! If you are active, it is crucial to get adequate protein to support gut repair and provide your body with the proper building blocks. Soy intolerance is also common and something to watch out for - make sure to work with a qualified nutrition practitioner if you need help identifying food sensitivities and getting enough protein!


Looking for other vegan recipes for a SIBO diet? Try the Teriyaki Tempeh or Creamy Paleo Spaghetti Squash Ramen!


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