Low FODMAP Baked Tofu Recipe

This savory Low FODMAP Baked Tofu is made with firm tofu, garlic-infused olive oil, gluten-free tamari, maple syrup, and fresh ginger. The result is a crispy, golden, and deeply flavorful protein that adds a delicious crunch to any meal. It makes a perfect, healthy main course for four people and is great for easy weeknight dinners.

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Low FODMAP Baked Tofu Ingredients

For the Tofu:

• 400g firm or extra-firm tofu, drained and pressed
• 1-2 tablespoons cornstarch or tapioca starch

For the Marinade:

• 2 tablespoons garlic-infused olive oil
• 2 tablespoons gluten-free tamari or regular soy sauce
• 1 tablespoon pure maple syrup
• 1 tablespoon rice vinegar or apple cider vinegar
• 1 teaspoon toasted sesame oil
• 1 teaspoon fresh grated ginger
• 1 teaspoon smoked paprika (optional)
• 1/4 teaspoon chili flakes (optional)
• 1/2 teaspoon salt
• Freshly ground black pepper, to taste

Optional Toppings:

• Sesame seeds
• Sliced green parts of scallions
• Fresh lime juice

How To Make Low FODMAP Baked Tofu

1. Press the tofu: Drain the tofu and wrap it in clean paper towels or a kitchen cloth. Place a heavy item, like a skillet or cookbook, on top for 15–20 minutes to squeeze out excess water.
2. Preheat the oven: Heat your oven to 400°F (200°C). Line a baking sheet with parchment paper to keep the tofu from sticking.
3. Make the marinade: In a small bowl, whisk together the garlic-infused oil, tamari, maple syrup, vinegar, sesame oil, ginger, spices, salt, and pepper.
4. Cut and coat: Cut the pressed tofu into cubes. Place them in a bowl and pour the marinade over the top. Toss gently to coat and let it sit for at least 10–15 minutes.
5. Add the starch: Sprinkle the cornstarch over the marinated tofu. Toss again until the pieces are evenly coated and there are no dry white patches.
6. Bake the tofu: Spread the cubes in a single layer on the baking sheet. Bake for 15 minutes, then flip each piece over. Bake for another 10–15 minutes until golden and crispy.
7. Finish and serve: Let the tofu cool for 3–5 minutes to firm up. Garnish with sesame seeds or scallion greens and serve.

Recipe Tips

• Pressing is Essential: You must press the water out of the tofu before cooking. If the tofu is too wet, it will steam in the oven instead of baking, resulting in a soft texture rather than a crispy one.
• Use Garlic-Infused Oil: Garlic cloves are high FODMAP, but the flavor compounds stay in the oil while the FODMAP carbohydrates do not. Using infused oil gives you safe, rich garlic flavor.
• Don’t Skip the Cornstarch: The cornstarch mixes with the marinade to create a thin batter on the outside of the tofu. This is the secret ingredient that creates a crunchy, golden crust.
• Watch the Salt: Tamari and soy sauce are already salty. Taste your marinade before pouring it on the tofu to ensure it isn’t too salty for your preference.

What To Serve Baked Tofu

This crispy tofu is incredibly versatile. Serve it over a bowl of steamed white rice, brown rice, or quinoa for a simple grain bowl. It pairs perfectly with steamed low FODMAP vegetables like bok choy, carrots, and green beans. You can also toss the cubes into a fresh salad or use them as the protein in a vegetable stir-fry.

How To Store Baked Tofu Leftovers

• Refrigerate: Store any leftover tofu in an airtight container in the refrigerator for up to 3–4 days. To reheat, pop them in an air fryer or oven to restore the crispiness.
• Freeze: You can freeze baked tofu in a sealed bag for up to 3 months. Note that freezing tofu changes its texture, making it slightly chewier and more sponge-like, which some people love.

Low FODMAP Baked Tofu Nutrition Facts

Serving Size: 1/4 of recipe (approx. 100g tofu)

• Calories: 235 kcal
• Total Fat: 14g
• Saturated Fat: 2g
• Cholesterol: 0mg
• Sodium: 680mg
• Total Carbohydrate: 12g
• Dietary Fiber: 1g
• Sugars: 4g
• Protein: 14g

Frequently Asked Questions

• Can I use soft or silken tofu? No, you should not use soft tofu for this recipe. It has a high water content and will fall apart when you try to press or cube it. Stick to firm or extra-firm varieties.
• Is soy sauce low FODMAP? Yes, regular soy sauce is low FODMAP in small servings (about 2 tablespoons). However, if you are avoiding gluten, make sure to use Tamari, which is a gluten-free soy sauce alternative.
• Can I make this in an Air Fryer? Yes! Preheat your air fryer to 400°F (200°C). Cook the coated tofu in a single layer for 10–15 minutes, shaking the basket halfway through, until it is crispy.

Try More Recipes:

• Low Fodmap Chicken Pasta Salad Recipe
• Low FODMAP Baked Potato Recipe
• Low FODMAP Baked Beans Recipe