Low-FODMAP Hempfu Scramble (vegan, allergen-free, paleo)

Low-FODMAP Hempfu Scramble (vegan, allergen-free, paleo)

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A little bit ago, I posted a recipe for some soy-free hemp tofu I made with hemp hearts. Since coming up with this recipe (which was a modified version of one that had been floating around the internet for the better part of a decade), I’ve mostly used it for hempfu scrambles. Tofu scrambles are kind of a staple of vegan diets, as they’re really easy to throw together and pack quite a nutritional punch, and this soy-free version is no exception.

In addition to being soy-free, this hemp tofu scramble recipe is also low-FODMAP, vegan, paleo, gluten-free, nut-free and free of the top 8 allergens. Plus, it’s delicious and nutrient-dense, which is always a plus in my book!

You’ll notice that this is a very simple hemp tofu scramble. It’s a really good base that you can build upon with additional veggies or other add-ins. Usually, I add in anything extra after the first minute of cooking everything together. Because this comes together so quickly, I recommend just using already-cooked veggies as your add-ins. This is also a great way to use up any leftover vegetables you have in your fridge.

a hemp tofu scramble in a cast iron skill with a dish towel

My Favorite Hemp Tofu Scramble Add-Ins

  • Leftover cooked veggies (broccoli, mushrooms, greens, peppers, etc.)
  • Herbs and spices! Add your favorite in. I’ve been adding za’atar to pretty everything lately.
  • Sundried tomatoes, olives, capers, canned artichoke hearts – build your own scramble with these Mediterranean flavors.
  • Dairy-free cheese. There are plenty of vegan cheeses on the market to accommodate any allergies. I like to sprinkle some on top of the scramble just before covering and heating for the additional 3-5 minutes, so the “cheese” melts on top.
a hemp tofu scramble in a cast iron skill with a dish towel

Notes on Making This Easy Hemp Tofu Scramble

  • If you don’t want to make your own hemp tofu, you can also buy some in-stores. The brand I’ve seen before is Tempt.
  • Hempfu is softer than typical firm tofu, so this will be a bit crumblier than a soy tofu scramble. It’s still super tasty, though, and has a similar enough texture!
  • You could also use 240g (8ish ounces) of whatever your favorite tofu happens to be. I have other soy-free tofu recipes here.
  • The nutrition information isn’t exact here because it’s incredibly hard to pinpoint exactly what the calories and macros for the hemp tofu really is. Because I don’t have a giant lab with a machine to track calories of a finished food, I have to guess based on the whole foods that went into the recipe. Some of the hemp is strained out during this process, so the nutrition info is going to give values that overestimate reality, but there really isn’t a way to know for sure.
a close-up of hemp tofu scramble in a cast iron skillet
Easy Low-FODMAP Hemp Tofu Scramble (vegan, allergen-free, paleo)

Category: breakfast

Cuisine: vegan

Yield: 4 servings

Serving Size: 1/4 recipe

Calories per serving: 278

Fat per serving: 23.2g

Carbs per serving: 6.2g

Protein per serving: 16.4g

Fiber per serving: 3.4g

Easy Low-FODMAP Hemp Tofu Scramble (vegan, allergen-free, paleo)

This basic hemp tofu scramble is a great base for a vegan and allergen-friendly breakfast that is loaded with protein and omega-3 fatty acids.


  • 1 tbsp olive oil
  • 1 recipe hempfu (or 240g store-bought hemp tofu)
  • 1/4 cup (g) nutritional yeast
  • 1 tbsp dehydrated chives
  • 1/2 tsp ground turmeric
  • 1/4 tsp kama nalak black salt
  • 1-2 tbsp water
  • black pepper and additional black salt to tast


  1. Heat the olive oil in small or medium-sized skillet on medium-low.
  2. Crumble the hempfu into the pan and stir in the nutritional yeast, chives, turmeric and black salt.
  3. Pour in 1-2 tbsp of water and stir everything so that the hempfu is covered in a mixture of all the seasoning.
  4. Cover the pan and cook for about 3-5 additional minutes, until the hempfu is heated through.
  5. Remove from the heat and serve.

2 thoughts on “Low-FODMAP Hempfu Scramble (vegan, allergen-free, paleo)”

  • Loved your article on how to make hempfu, as it’s currently not available at my local Whole Foods & since I have a Vitamix, & am following The Plant Paradox & trying to eliminate meat (difficult for me & family) I thought I’d purchase the press & Nigari to make my own. There are several bad reviews on the Nigari not coagulating, not firming up & also not tasting good. Have you tried making hempfu with something other than Nigari ? Or can you recommend something else to use instead of the Nigari?
    Many thanks for your help.

    • Hi Celeste! I haven’t tried anything else for hempfu yet, but this is a great idea! I’m going to do some experiments this week. 🙂

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