Craving brunch at home? This flavourful and comforting tofu breakfast skillet delivers plenty of protein and comes together in just 30 minutes! It’s even low FODMAP for fussy tummies.
Packed with 28g protein per serve, this 30 minute savoury breakfast skillet is vegan + low FODMAP!
In battle sweet v savoury, a savoury breakfast wins out every single time for me. Plot twist: I’m vegan, so, um, when I go out with friends I’m usually stuck with, like, a chia pudding or oats on the menu. And I like both those things… but NOT when my friends are diving into some drool-worthy, mimosa-fuelled feast, you know?
So…brunch at home it is! Whether you’re looking specifically for a vegan breakfast or just wanting to give the eggs a break, get into it: tofu for breakfast!!
This tofu skillet hits all the notes: flavourful! Protein-packed (28g)! Potatoes! Greens! And it’s not too much chopping and only takes 30 minutes because I’m, like, not into efforting on a Sunday morning, especially before the caffeine hits, you know?
I love good food but I’m also a gut health dietitian with IBS, so the side quest on this recipe was wanting to make sure it was tummy friendly, whether you’re just dealing with some bloating or you’ve got IBS and you’re doing the low FODMAP thing right now.
This isn’t just a tofu scramble: it’s a one skillet meal that is a complete breakfast (or dinner!) all on its own. If you want to up the cute brunch vibes, either my 5 minute green blender juice or my raw carrot smoothie would be a super fun addition and add a boost of fruit and veg!
I’m so passionate about creating super nutritious + satisfying low FODMAP recipes that just so happen to be plant-based because A) all of us need to eat more plants and B) I’ve heard WAY too many clients tell me that another practitioner said they couldn’t be low FODMAP and plant-based and well, that’s just garbage. If you need some gut health support, consider some one-on-one time with a dietitian or grab a copy of my award-winning cookbook Good For Your Gut to get you started!
Everything you need to know to make this yummy tofu breakfast skillet
This is my favourite way to eat on the weekends: protein + carbs, with a little green thrown in for good measure. And it’s like 5 basic ingredients plus a few spices…it doesn’t get much easier than this!
Scroll down for the full, detailed recipe…and here are a few tips and tricks to make it 10/10.
I really like the umami savouriness that the tamari, cumin and turmeric give this recipe. We’re not trying to be eggs here…but if you do want it to taste a little “eggier”, use a pinch of kala namak (black salt).
Good For Your Gut Tip: to keep this breakfast low FODMAP, we use ONLY the dark green tops of the green onions. Not low FODMAP? You can use the entire green onion or you could saute some onion or garlic into the dish before adding the potatoes.
Opt for a 1 cm (1/2 inch) cube here…the bigger it is, the longer it will take to cook!
To add texture, I pan fry the tofu in bricks until it’s crisp, then we crumble the tofu in at the end.
Also, once you’ve got this basic recipe down, you can totally make it your own. Sprinkle on some fresh herbs like basil, dill or cilantro. Or add some sliced cherry tomatoes when you cook the potatoes for a little juiciness!
We’re using waxy Yukon Gold potatoes here so they hold their shape but if they’re sticking, just add more water!
If you’ve got a big skillet you can easily double this recipe to serve four.
More savoury vegan breakfast ideas:
Easy Chickpea Scramble
Black Bean Breakfast Burritos
Spinach and (vegan!) Feta Tofu Scramble
Vegan Breakfast Sandwich with Chickpea Flour Eggs
Satisfying Crumbled Tofu Breakfast Skillet (low FODMAP!)
Craving brunch at home? This flavourful and comforting tofu breakfast skillet delivers plenty of protein and comes together in just 30 minutes! It’s even low FODMAP for fussy tummies.
Servings 2 main dish servings
Ingredients
2 tablespoons avocado oil divided12 ounce package extra firm tofu patted dry1 large Yukon Gold Potato ½ inch cubed, about 1 ½ cups½ cup water½ teaspoon salt plus more for seasoning freshly cracked pepper½ teaspoon paprika¼ teaspoon ground turmeric¼ teaspoon ground cumin¼ teaspoon dried thyme4 packed cups baby spinach4 green onions dark green tops only, thinly sliced
Imperial – Metric
Instructions
Slice the tofu in half through the middle so you have two equal blocks. Then slice each of those blocks horizontally so you end up with 4 equal squares.
Heat a tablespoon of oil in a nonstick skillet over medium heat. Place tofu in the skillet, sprinkle with salt and pepper and cook until browned and crisp on the bottom, about 3-5 minutes. Flip, salt and pepper and cook until the other side is browned, another 3-4 minutes. Remove tofu to a plate and set aside.
Add the remaining tablespoon of oil to the skillet along with the potatoes and water. Cover with a lid, slightly ajar, and cook until potatoes begin to soften, about 5-8 minutes. Turn heat down slightly if bubbling too furiously, add extra water as needed!
Remove lid, sprinkle over ½ teaspoon of salt, some pepper, paprika, cumin, turmeric and thyme and cook until fork tender, stirring often, about 2-3 minutes more. The larger the potato, the longer it needs.
Add the baby spinach and green onion to the skillet. Crumble in the cooked tofu and pour in the tamari. Cook 1-2 minutes until tofu heated through and spinach is wilted.
Notes
If you’re on a strict low FODMAP diet at the moment, a couple of things you should know:
170g of firm tofu is considered low FODMAP…175g is already a little higher in fructans. I’m using extra firm here, which has less water, so be sure to check the package size and if it’s any larger than 340g, definitely slice some off before cooking to make sure you’re not using too much!
Everything else in the recipe is strictly a low FODMAP food…and if you want a little garlic flavour, you can use a low FODMAP garlic flavoured oil OR a pinch of granulated low FODMAP garlic flavoured seasoning.
Ingredients
Instructions
Notes
170g of firm tofu is considered low FODMAP…175g is already a little higher in fructans. I’m using extra firm here, which has less water, so be sure to check the package size and if it’s any larger than 340g, definitely slice some off before cooking to make sure you’re not using too much!
Everything else in the recipe is strictly a low FODMAP food…and if you want a little garlic flavour, you can use a low FODMAP garlic flavoured oil OR a pinch of granulated low FODMAP garlic flavoured seasoning.
Craving brunch? This protein-packed tofu breakfast skillet is so satisfying! Naturally vegan, low FODMAP and gluten free.
The post Satisfying Crumbled Tofu Breakfast Skillet (low FODMAP!) appeared first on Desiree Nielsen.
