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Low FODMAP Tofu… I’ve been doing it wrong!

Last updated on Oct 17th, 2018 Authored by Alana Scott     Reviewed by Joanna Baker (APD)
Low FODMAP Tofu Blog

October is World Vegetarian Month and while I’m a self-confessed omnivore, my household has been making more of an effort to eat vegetarian meals…. Which brings me to low FODMAP tofu and how to make it tasty.

I’ve always had a bit of a mental block when it comes to tofu. Something about the texture has been a bit off-putting. As part of the A Little Bit Yummy meal plan service, I’m determined to get awesome vegetarian meal plans up and running soon, so this means I’m conquering tofu!

This is what I’ve learned so far:

  1. It needs to be firm tofu, not silken tofu to be low FODMAP.
  2. Drain and press the tofu before you use it. Evenly cube the tofu, place on a plate lined with a lint-free tea towel, pop a flat tray on top with some heavy cans/tins and leave for 10 minutes (ideally 30 minutes). This will help remove excess moisture.
  3. Tofu doesn’t have a strong flavour so make sure you marinate it and then consider adding a sauce
  4. Then bake or fry it to get it crunchy on the outside and soft in the center (texture is your friend when it comes to tofu!). See recipes below for inspiration.

4 of my Favourite Tofu Recipes So Far

Never Fail Crunchy Tofu (Serves 2)

INGREDIENTS

200g firm tofu (cut into even cubes)

¾ tbsp garlic infused oil or olive oil

¾ tbsp soy sauce

Season with black pepper

2 tsp cornflour

METHOD

  1. Preheat the oven to 200ºC (390ºF) bake function. Line a baking tray with baking paper.
  2. Drain the tofu and cut into even cubes.
  3. Press the tofu: Cover a plate with a clean tea towel (lint free or use paper towels), add the tofu and fold over the cloth, then cover with a clean chopping board or flat plate. Add a couple of cans/tins as a weight to the top of the board and allow to press for 5 to 10 minutes (preferably 30 minutes).
  4. Then place the tofu in a medium-sized bowl. Toss with garlic infused oil, soy sauce, black pepper. Sprinkle with cornflour and toss again until evenly covered.
  5. Transfer onto a lined baking tray in a single layer. Pop into the oven and bake for 15 minutes, turn the tofu, and bake for another 10 to 15 minutes until the tofu is deep golden brown around the edges.
  6. Enjoy hot or cold in salads, stir-fries or smothered in sauce!

Miso & Chilli Tofu Skewers

There is something so magical about combining miso and chilli to create a flavour bomb! These miso & chilli tofu skewers create a delicious vegan meal.

Pro tip: Banish boring tofu by marinating your tofu for at least two hours before you cook or prep your tofu the night before.

Get the full recipe here.

Tofu with Low FODMAP Peanut Satay Dipping Sauce (Serves 4)

TOFU MARINADE

500 g firm tofu (cut into cubes)

1 tbsp crushed ginger

2 tsp ground cumin

1 tsp ground turmeric

1/2 tsp ground coriander

2 tbsp lemon juice

2 tsp lemon zest

4 tsp garlic infused oil

PEANUT SAUCE

8 tbsp peanut butter (or sunflower seed butter for Nut Free option)

1 tbsp garlic infused oil

1 tsp sesame oil

20 g (1/2 cup) spring onion (green tips only, finely chopped)

1/4 tsp dried chilli flakes (just a pinch, optional)

250 ml (1 cup) coconut milk (canned)

125 ml (1/2 cup) low FODMAP vegetable stock

1 tbsp soy sauce

2 tsp brown sugar

1 tbsp lemon juice (add a squeeze to taste)

2 tbsp fresh coriander (finely chopped, to serve)

METHOD

Slice the tofu into bite-sized cubes. Place on a plate and press using a tray with weights for five minutes. Next pop the tofu into a large bowl and mix through the ginger, cumin, ground coriander, lemon juice, lemon zest, and garlic infused oil. Allow to marinate for at least 20 minutes (ideally for 2 hours or overnight). Place your wooden skewers in a dish of water to soak.

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

Place a medium-sized fry pan over medium heat. Add the garlic infused oil, sesame oil and spring onion tips. Fry until fragrant, then whisk in the coconut milk, stock, peanut butter, soy sauce, brown sugar until smooth. Turn down the heat to medium-low and allow to simmer for about 8 minutes. Add a pinch of chilli flakes and a squeeze of lemon juice to taste.

While your satay sauce simmers, pan-fry or BBQ your skewers. Thread the tofu onto the skewers. If using a fry-pan, heat over medium-high heat. Add a splash of oil and cook the tofu skewers for about 2 minutes each side until the outside is slightly golden and crisp.

Serve the skewers hot, smothered in satay sauce with a sprinkle of fresh coriander/cilantro. Have the rice and salad on the side.

Decadent Dark Chocolate Tofu Mousse

Need I say more! This decadent chocolate mousse is the perfect indulgent dessert and it’s packed full of calcium. Just make sure you chill the mousse before you taste it to allow the flavours to deepen. Get the full recipe here.

Final Thoughts

Firm tofu is an awesome low FODMAP protein option and a great way to incorporate some meat-free meals into your diet. Also, remember that once you’ve completed your FODMAP challenges you can bring silken tofu back into your diet based on your tolerance levels. In the meantime… how do you like your low FODMAP tofu?

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

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Feb 26

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End of summer veggies are the best and these roasted eggplants are call my name right now.

These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
1.5 tsp gluten free soy sauce
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp water
3 tbsp tahini
1/2 tbsp pure maple syrup

Place in a jar and shake until well combined.

This recipe is part of our premium FODMAP recipe club (along with 700+ other low FODMAP recipes).

#lowfodmap #fodmap #roastedeggplant #aubergine #vegan #seasonalfood #glutenfreeliving #coeliac #foodintolerances #food52 #inmykitchen #nutfree #nutrition #plantbased

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Feb 22

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I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

#lowfodmap #vegan #strawberries #rhubarb #strawberrysmoothie #fodmap #dairyfree #foodintolerances #ibsdiet #bloatfree #happytummy #nutrition #goodfood #fodmapfriendly #foodphotography #lowfodmapdiet #coeliac #glutenfreelife #foodblogger

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Feb 13

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It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
2 tsp garlic infused oil
2 tsp olive oil 
3 eggs (beaten)
Salt and pepper

Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

Serve on toast of your choice (we used gluten free bread). Enjoy!

Do you have a favourite brunch meal? Tell me below 👇

#FODMAP #brunch #valentinesday #lowfodmap #glutenfreerecipe #coeliac #foodintolerances #glutenfreelife #brunchdate #lowfodmaprecipe #dairyfree #foodphotographer #inmykitchen #scrambledeggs #eggs #breakfast #glutenfree

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Jan 29

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Who loves eating the rainbow for dinner? 🙌 I do! 

It's hot here at the moment which means rice paper rolls make a refreshing low FODMAP dinner option.

I love that you can prep all of the ingredients in advance so you don't have to slave over a hot stove in the evenings.

What's your go-to summer meal?

P.S. You can get the recipe on alittlebityummy.com or follow my profile link.
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Jan 28

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I have exciting news! I’m incredibly honoured to announce that I’ve been nominated as a semi-finalist for the 2021 Young New Zealander Of The Year award.

It’s a privilege supporting people with Irritable Bowel Syndrome and other gut issues and I can’t wait to see what 2021 brings.

I also want to say thanks to the team behind the New Zealander of the Year Awards for making these awards possible.

@nzeroftheyear @kiwibanknz 
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#newzealanderoftheyear #nzeroftheyear #lowfodmap #coeliac #irritablebowelsyndrome #digitalhealth #telehealth #healthcare #fodmap #nutrition #guthealth

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Jan 18

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You know what I miss? Berry Bliss Muesli. It's crunchy and delicious with little pops of strawberry... I'm making a coeliac friendly version of this very soon.

In the meantime give me a ❤️ if you want to try this gorgeous low FODMAP version. I make this for my mum and she absolutely adores it!

Recipe on alittlebityummy.com or follow my profile link.

I'd also love to know what your favourite breakfast is so let me know in the comments 👇
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#lowfodmap #breakfast #strawberries #granola #muesli #birchermuesli #goodfood #vegan #lowfodmaprecipe #foodblogger #inmykitchen #fodmapfriendly #dairyfree #foodintolerances #fodmap
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Comments

  1. Joy Lindsay says

    January 31, 2019 at 10:59 pm

    Hi. My doctor just gave me the fodmap diet and it is very confusing! I found your website while searching for information. I’m vegetarian & thought I would try your recipe for miso & chili tofu skewers. But . . . the list from my doctor says that both miso & garlic are high fodmap! Can you help me?

    Reply
    • Alana ScottAlana Scott says

      January 31, 2019 at 11:05 pm

      Hi Joy,

      Garlic is high FODMAP, however garlic infused oil is low FODMAP. The infused oil contains the flavour but not the FODMAPs. FODMAPs are only water soluble this means they can’t leach into the oil. We have more information on garlic infused oil in here: https://alittlebityummy.com/garlic-and-the-low-fodmap-diet/

      Also miso has been tested by Monash University – the lead researchers of the low FODMAP diet. According to the research team, miso paste is low FODMAP and can be enjoyed on the first phase of the diet. You can find more information about miso in the Monash University Low FODMAP diet app: https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/

      Reply
  2. Dana Parker says

    July 8, 2019 at 1:40 am

    For your Never Fail Crunch Tofu (yum!), could you clarify if the cornflour in this recipe could be substituted with cornstarch? Asking for a friend in the U.S. 😉 Thanks!

    Reply
    • Alana ScottAlana Scott says

      July 8, 2019 at 8:57 pm

      Hi Dana,

      In the USA it would be called cornstarch. Our terms in New Zealand can be a little bit confusing! Enjoy the recipe.

      Reply

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