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tofu scramble in white bowl with glasses

Spinach + Feta Tofu Scramble

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Looking for a high protein vegan breakfast that will really satisfy? This quick and easy spinach + feta tofu scramble is vegan, gluten free, low FODMAP and only takes about 15 minutes to make.
Course Breakfast, Brunch, Side Dish
Cuisine American
Diet Gluten Free, Vegan, Vegetarian
Keyword Scramble, spinach, Tofu
Dietary Preference Gluten-Free, low FODMAP, nut free, peanut free, vegan, vegetarian
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Servings 2 servings (or 3!)


  • 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


  • 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.


Want to stretch this recipe for a crowd? It will easily serve 4 if served alongside 2 pieces of toast per person plus some fruit.
FODMAP note: watch your feta cheese for high FODMAP ingredients like garlic, or cashews! Both Violife and Daiya should be low FODMAP as they are made with low FODMAP ingredients.