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Low FODMAP tofu recipes

BY Georgia McDermott
An aerial image of a crispy tofu salad with fresh greens, cucumbers, a ginger satay some fresh peanuts for topping. The salad sits on a white marble table.

Writing an article on low FODMAP tofu recipes feels like my time to shine. I have been putting tofu into every possible dish for years now, so it makes sense to round up my tofu recipes into one convenient place.

Low FODMAP tofu recipes

These low FODMAP tofu recipes are some of my absolute favourite recipes I have written. Vegan bolognese to chilli and ‘chicken’ noodle soup, we’ve got it all!

These recipes are all vegetarian or vegan, as well as gluten free. Where possible, I try to exclude ingredients like xanthan gum and nuts, or give substitutions where possible. There are plenty of recipes (if not all) without eggs, for any egg allergies. Within this list, I hope there is something for everyone.

If you’re after more vegetarian and vegan recipes and tips, try:

A close up aerial view of bite sized chunks of sticky ginger glazed tofu in a pan against a dark wooden backdrop. The tofu is a deep red/orange colour and is specked with spring onion greens.

Is tofu low FODMAP?

Yes! That said, different varieties of tofu have different FODMAP contents.

As of May 2024, Monash says that 170g of firm tofu is a low FODMAP serve per person. In serves of 175g or more, it contains moderate amounts of fructan.

Silken tofu, on the other hand, is low FODMAP in a 39g serve per person. In serves of 46g or more, it contains moderate amounts of GOS.

Why the difference? Silken tofu isn’t drained and pressed like firm tofu. A lot of the FODMAP content, as with canned legumes, is in the liquid that is pressed from the tofu, or the liquid it sits in. As such, silken tofu retains more FODMAPs than firm tofu.

Low FODMAP recipes that use tofu

Low FODMAP vegan bolognese

Of course, I had to start with one of my favourite low FODMAP tofu recipes of all time. This bolognese will satisfy any meat eaters, without onion or garlic OR meat. It’s hearty, filling and works in any number of applications.

Vegan bolognese
Gluten free, vegan and low FODMAP bolognese that even meat eaters will love
Check out this recipe
An aerial view of four plates of FODMAP friendly vegan bolognese on dark blue ceramic plates against a dark blue steel backdrop
An aerial view of four plates of FODMAP friendly vegan bolognese on dark blue ceramic plates against a dark blue steel backdrop

Vegan, gluten free and low FODMAP lasagne

Which brings us to: vegan, gluten free and low FODMAP lasagne. This lasagne aims to cater to as many dietaries in one dish. It uses the vegan bolognese for a filling protein ‘mince meat’ layer, as well as vegan bechamel and gluten free lasagne.

Gluten free vegan lasagne
Low FODMAP lasagne that is vegan and gluten free. All the dietaries: checked.
Check out this recipe
A FODMAP friendly vegan lasagne in a white rectangular baking dish on an olive green backdrop. A slice of the lasagne sits to the top left of the tray and a glass of water sits in the top right corner.
A FODMAP friendly vegan lasagne in a white rectangular baking dish on an olive green backdrop. A slice of the lasagne sits to the top left of the tray and a glass of water sits in the top right corner.

Sweet and sticky ginger tofu (low FODMAP)

A quick and easy vegan and gluten free weeknight dinner that packs a punch on flavour without FODMAPs. I like to serve mine with rice and some Asian greens.

Sweet and sticky ginger tofu
Tofu gets jazzed up with a delicious sweet and sticky sauce for an easy weeknight meal
Check out this recipe
A close up aerial view of a bowl of sweet and sticky ginger tofu with ginger sesame rice and Asian greens. The meal sits in a pale green open faced bowl against a textured olive linen backdrop
A close up aerial view of four bowls of sticky ginger tofu, Asian greens and sesame ginger rice sitting atop a white marble table in a casual fashion. The central bowl is a ceramic beige speckled one, and has a fork poking out of the top left corner of the bowl

Low FODMAP vegan tofu Larb

Zingy and fresh yet filling, this vegan laarb has bold flavours without onion or garlic. It’s a fun dish to serve on a hot summer night.

Vegan, low FODMAP larb
A vegan and low FODMAP take on the delicacy from Isan and Laos. Fresh, bright and summery, this is a fun hot night dish.
Check out this recipe
Three plates of vegan tofu larb sitting atop a marble table. The plates are casually arranged with tofu larb, topped with fresh chillies and toasted peanuts, as well as lots of fresh lettuce, cucumber and herbs. A bowl of vegan nuoc mam sits in the back left corner of the image.
An aerial view of vegan tofu larb lettuce cups sitting atop a white marble table. The larb lettuce cups are casually arranged and topped with fresh sliced chillies, toasted peanuts and fresh herbs

Gluten free low FODMAP Tantanmen style ramen

This ramen is a recipe from my cookbook, Intolerance Friendly Kitchen. It’s a sesame based ramen that uses the gluten free egg noodles from the book too. Rich, creamy and delicious, smoked tofu adds the finishing touch.

An aerial view of two bowls of FODMAP friendly, vegetarian or vegan and gluten free ramen. The bowls sit on a beige linen tea towel and a glass of water sits in the top right corner. The ramen is topped with smoked tofu slices, corn, spring onion greens, sliced nori and pak choi

Vegan low FODMAP laksa

A rich and creamy yet aromatic laksa broth made without any onion or garlic. Finished with some crispy tofu and zoodles (or regular noodles) this laksa is the perfect winter meal.

Low FODMAP vegan laksa
A warming, rich and complex laksa without any onion, garlic or animal products. Gluten free, too, using zucchini noodles or rice noodles.
Check out this recipe
A skillet filled with FODMAP friendly vegan laksa topped with tofu cubes, chilli, lime wedges, greens and herbs. The skillet sits on a white marble table and is surrounded by other bowls of laksa.
A skillet filled with FODMAP friendly vegan laksa topped with tofu cubes, chilli, lime wedges, greens and herbs. The skillet sits on a white marble table and is surrounded by other bowls of laksa.

Vegetarian, gluten free and low FODMAP sausage rolls

These vegetarian sausage rolls use tofu, walnuts and cottage cheese (I have a homemade lactose free version here) to pack a protein punch.

Vegetarian sausage rolls
Vegetarian sausage rolls that are FODMAP friendly and gluten free. A freezer friendly snack that everyone will love.
Check out this recipe
An aerial view of a plate of gluten free, vegetarian or vegan mini sausage rolls. The rolls sit atop a white ceramic plate on a white marble table, and a small bowl of tomato sauce sits in the top corner of the plate. The scene is lit up with harsh sunlight, creating light and shadow across the table
Two FODMAP friendly, gluten free and vegetarian sausage rolls stacked on top of eachother

Vegan low FODMAP sausage rolls

I got questions about a vegan option for my vegetarian sausage rolls, so I made one! These vegan and gluten free sausage rolls are from my cookbook, Intolerance Friendly Kitchen.

An aerial view of a plate of gluten free, vegetarian or vegan mini sausage rolls. The rolls sit atop a white ceramic plate on a white marble table, and a small bowl of tomato sauce sits in the top corner of the plate. The scene is lit up with harsh sunlight, creating light and shadow across the table

Low FODMAP peanut butter stir fry

Sometimes I need a bit of encouragement to make a stir fry. Peanut butter sauce is a foolproof method of doing just that. This stir fry is vegan and uses our pal tofu as the protein component of the dish.

Low FODMAP vegan peanut butter stir fry
A deliciously creamy and rich vegan and low FODMAP stir fry that a peanut butter sauce and tofu as the protein.
Check out this recipe
An aerial view of four ceramic bowls filled with FODMAP friendly peanut butter stir fry. The stir fry is filled with chunks of tofu and vegetables and topped with sesame seeds and spring onions. The bowls are all different colours and shapes, sitting atop a white marble backdrop

Crispy tofu with fennel salad and ginger satay

This light and delicious tofu dish was my first foray into the world of making crispy tofu at home. I’ve included plenty of tips to get you there.

Salt and pepper tofu with ginger satay and green salad
A fresh yet rich yet crunchy dish with the perfect balance of flavours and textures
Check out this recipe
A close up photo of a green salad topped with crispy nuggets of pan fried tofu. The salad sits on a white plate atop a white marble table
A close up photo of a green salad topped with crispy nuggets of pan fried tofu. The salad sits on a white plate atop a white marble table

Vegan low FODMAP sausages (gluten free)

These grain free vegan sausages are another one of my favourite low FODMAP tofu recipes. They taste meaty and use no wheat flour or weird ingredients to achieve the result. Tofu, as always, is the hero of the day.

Vegan, gluten free sausages
Low FODMAP, gluten free and vegan sausages made from tofu, seasonings and not much else.
Check out this recipe
A moody side on view of a person holding out two sausage sandwiches with vegan sausages smothered in tomato sauce.
A moody side on view of a person holding out two sausage sandwiches with vegan sausages smothered in tomato sauce.

Vegetarian low FODMAP meatballs

Inspired by my sausages, I decided some vegan and gluten free meatballs were in order. An excellent protein hit to keep in the fridge or freezer for a quick weeknight meal.

Vegan, low FODMAP meatballs
Delicious gluten free, vegan and low FODMAP meatballs that are the perfect freezer stash meal.
Check out this recipe
Vegan FODMAP friendly meatballs from www.georgeats.com. Gluten and/or grain free, packed with protein and veg and freezer friendly.
Vegan FODMAP friendly meatballs with a tomato sauce based pasta in a dark ceramic bowl on a dark steel backdrop.

Sweet and sticky buckwheat noodles

These buckwheat noodles are a quick and delicious weeknight dish. You can throw any vegetable or protein you like into them, but I always recommend the humble tofu.

Sweet and sticky buckwheat noodles
A gluten free and vegan weeknight dish that gets a protein hit from the optional tofu.
Check out this recipe
Sweet and sticky buckwheat noodles with crispy tofu and vegetables on a white marble table
A plate of sweet and sticky buckwheat noodles with carrots, radishes, tofu and Asian greens. The white ceramic plate sits on a turmeric coloured linen tablecloth.

Vegetarian or vegan low FODMAP chilli

I could eat this chilli every week and not get sick of it. It has an option for a bean only protein source, a tofu only protein source, or both. Something for everyone!

FODMAP friendly vegetarian chilli
A low FODMAP chilli that's both vegetarian and vegan that is filling and full of flavour. Perfect with rice, salad or just on it's own.
Check out this recipe
A side on brightly lit view of a plate of FODMAP friendly vegetarian chilli served with salad, guacamole, a wedge of lime, some fodmap friendly 'pickled red onion', corn chips, sour cream and tomatoes. It sits atop terracotta tiles in bright sunlight, with the shadow of some palm leaves in the background of the image
A side on brightly lit view of a plate of FODMAP friendly vegetarian chilli served with salad, guacamole, a wedge of lime, some fodmap friendly 'pickled red onion', corn chips, sour cream and tomatoes. It sits atop terracotta tiles in bright sunlight, with the shadow of some palm leaves in the background of the image

Vietnamese coleslaw with salt and pepper tofu

One of my favourite dishes to eat out is Vietnamese coleslaw. When I ask for no onion, it’s a delicious and fresh dish that doesn’t make me feel sick afterwards. This version pays homage to that, and is complete with a hefty hit of homemade salt and pepper tofu.

Vietnamese coleslaw with salt and pepper tofu
Low FODMAP, vegan and gluten free Vietnamese coleslaw that goes down an absolute treat on a hot summer night.
Check out this recipe
A close up shot of a Vegan Vietnamese coleslaw, topped with lots of toasted peanuts, spring onion greens and a wedge of lime,
An aerial view of a Vegan Vietnamese coleslaw salad, topped with lots of peanuts, chilli and spring onion greens. The serving platter is on grey tiles in dappled sunlight

Low FODMAP vegetarian or vegan Shepherd’s Pie

Tofu mince meat strikes again with this vegetarian or vegan Shepherd’s Pie. There is the option to use tater tots as a quick and easy topping, or a creamy, cheesy mashed potato for a more traditional take. 10/10 delicious any way you make it.

Low FODMAP vegetarian or vegan Shepherd’s Pie
A delicious and wholesome low FODMAP meal that can be made with tater tots or a homemade creamy mashed potato.
Check out this recipe
A side on view of a FODMAP friendly vegetarian Shepherd's Pie baked in a skillet. The mashed potato topping is golden brown and has a wavy pattern traced in with fork prongs. It sits atop a white marble table and is surrounded by white ceramic plates, a small white ceramic salt dish and glasses of water. The background is a dark olive piece of linen
A vegan Shepherd's pie in a skillet topped with tater tots. The skillet sits on a white marble table surrounded by white plates and linen napkins

Grain free vegan zucchini and ‘ricotta’ tart

My swirly zucchini tart caught many eyes back in the day, so I decided to make a vegan version as well. This one uses tofu instead of ricotta for a creamy and herby tart filling.

Vegan and gluten free zucchini and tofu ricotta herb tart
A delicious and beautiful zucchini swirl tart made vegan with the help of tofu disguised as ricotta.
Check out this recipe
Grain free zucchini swirl tart on a wooden, moody backdrop
An aerial view of a gluten free zucchini swirl tart on a white marble table. The tart is surrounded by white plates, linen and extra chopped mint.

Vegetarian Caesar salad with tofu ‘croutons’

Let’s be honest: the best part of Caesar salad is the dressing. The second best part? The crispy tofu ‘croutons’ I used to make this salad gluten free.

Vegetarian Caesar salad with tofu ‘croutons’
Caesar salad goes low FODMAP, vegetarian and gluten free thanks, in major part, to tofu 'croutons'.
Check out this recipe
Vegetarian, Gluten Free and FODMAP Friendly Caesar Salad on a white plate atop a white marble table.

Low FODMAP vegetarian Hamburger Helper

Did you think I was done with the tofu bolognese content? Think again! This Hamburger helper is part tofu bolognese, part gluten free mac and cheese, all delicious. Side note: the mac and cheese uses low lactose cheeses, just in case you’re side eyeing me right now.

Low FODMAP vegetarian hamburger helper
A delicious low FODMAP combination of vegetarian mince and creamy mac and cheese, baked. What's not to love?
Check out this recipe
A moody aerial image of a gluten free vegetarian hamburger helper bake on a dark steel backdrop. The bake is surrounded by extra water glasses, wine, salt and pepper in a casual arrangement.
A dark and moody image of a vegetarian hamburger helper bake on a dark grey backdrop. The hamburger helper sits in white rectangular baking dish and is golden brown on top. It is surrounded by glasses of water, plates and cutlery.

Low FODMAP Pad Thai (vegan option)

If I had to eat the same meal every night forever, it would be Pad Thai. I love it so much that I spent years (on and off) developing a recipe that was reminiscent of the Pad Thai I ate in Thailand. This version is low FODMAP and vegetarian or vegan, but it ticks all the boxes.

Low FODMAP vegetarian or vegan Pad Thai
A delicious homemade vegetarian or vegan and gluten free Pad Thai that is my favourite thing to eat in the world.
Check out this recipe
An aerial view of a black skillet filled with FODMAP friendly Pad Thai on a white marble table. A glass of water sits to the top left of the image, catching sunlight. The Pad Thai is casually arranged and topped with spring onion greens, bean sprouts, toasted peanuts and wedges of lime
An aerial, close up view of a wok full of vegetarian Pad Thai. The noodles, tofu and egg are casually strewn about, topped with chopped spring onion chunks, garlic chives, roasted chopped peanuts and bean sprouts.

Gluten free and vegan dumplings

So I know that I keep excessively complimenting my own recipes, but these dumplings are another all time favourite. The dumpling wrappers are vegan and xanthan gum free. The filling is a delicious gingery tofu and vegetable one that I could eat by the spoon. There’s also chilli oil and dipping sauce recipes to accompany them – all recipes in my cookbook Intolerance Friendly Kitchen.

A plate of vegan, gluten free and FODMAP friendly dumplings sit atop a white marble table. The dumplings are pleated, and drizzled with chilli oil, tamari and spring onion greens. Chopsticks rest on the edge of the plate and a small ceramic dish of spring onion greens sits to the left of the dumplings

Crispy fried miso tofu rice bowls

Crispy fried tofu is coated with a miso dressing, then served with broccolini, furikake and rice. A delicious and filling vegan dinner that ticks all the boxes.

Crispy miso tofu, rice, broccolini and furikake bowls
A delicious vegan low FODMAP dinner that hits all the right notes. Sub bok choi for the broccolini for a lower FODMAP vegetable
Check out this recipe
An aerial view of a plate of miso glazed tofu, broccolini and furikake rice bowls on a white linen tablecloth
An aerial view of a plate of miso glazed tofu, broccolini and furikake rice bowls on a white linen tablecloth

Vegan low FODMAP chicken noodle soup

This vegan ‘chicken’ noodle soup uses small chunks of tofu and low FODMAP vegan chicken stock to replace the real thing. It’s brothy and light yet super comforting and filling.

Low FODMAP vegan ‘chicken’ noodle soup
A comforting low FODMAP vegan soup that is refreshing yet filling at once.
Check out this recipe
An aerial view of a beige speckled ceramic bowl filled with vegan chicken noodle soup. The soup is topped with crispy sage leaves, parmesan and truffle oil. It sits atop a white bench top in sunlight, and a glass of water streams light onto the top right of the image
An aerial view of three bowls filled with FODMAP friendly vegan chicken noodle soup. The soup is topped with crispy sage leaves, parmesan and truffle oil, and the bowls sit atop a dark grey steel backdrop

Low FODMAP shahi paneer

Ok so this shahi paneer doesn’t explicitly use tofu. However, if you’re planning to make a vegan version of it, tofu is your pal.

Low FODMAP paneer shahi
A delicious low FODMAP paneer shahi that is easily vegan by using tofu in place of the paneer.
Check out this recipe
An aerial view of a small skillet filled with FODMAP friendly shahi paneer. The shahi paneer is topped with extra cream, chopped coriander and sliced chillies. Two pieces of flabread stick out of the curry on the left and right sides of the skillet. The skillet sits atop a white marble table, and some sunlit water glasses sit in the top left of the image
An aerial view of a small skillet filled with FODMAP friendly shahi paneer. The shahi paneer is topped with extra cream, chopped coriander and sliced chillies. Two pieces of flabread stick out of the curry on the left and right sides of the skillet. The skillet sits atop a white marble table, and some sunlit water glasses sit in the top left of the image

Vegetarian nachos with queso

What is a listicle without some nachos, I ask you?

Low FODMAP vegetarian nachos
Low FODMAP, gluten free and vegetarian or vegan nachos with a homemade queso and vegan 'mince meat'. Filling and delicious.
Check out this recipe
Vegetarian nachos with 'mince' queso, guacamole and salsa. Gluten free and FODMAP friendly, from www.georgeats.com
An aerial close up of vegetarian nachos with 'mince' queso, guacamole and salsa.

Low FODMAP vegetarian or vegan enchiladas

These enchiladas are a delicious gluten free recipe that is vegetarian but easily vegan with vegan cheese. They keep well in the fridge for weeknight meals, and can be frozen into little packs, too.

low FODMAP vegetarian or vegan enchiladas
A hearty and comforting enchilada that is gluten free and vegetarian or vegan, depending on the cheese you use.
Check out this recipe
An aerial view of a tray of vegetarian, FODMAP friendly enchiladas topped with sour cream and a tomato, avocado and coriander salsa. The tray sits at an angle on a dark backdrop and is surrounded by dark ceramic plates topped with enchiladas or seasonings and lime wedges.
An aerial view of a tray of vegetarian, FODMAP friendly enchiladas topped with sour cream and a tomato, avocado and coriander salsa. The tray sits at an angle on a dark backdrop and is surrounded by dark ceramic plates topped with enchiladas or seasonings and lime wedges.

Low FODMAP vegetarian or vegan curry

This curry uses a mix of spices and veg to create a curry base without onion or garlic. I use tofu as the protein for a vegetarian or vegan curry, but you can also use whatever works best for you.

Low FODMAP vegetarian curry
A delicious vegetarian alternative to curry sauce bases that are high FODMAP, this version is completely onion and garlic free.
Check out this recipe
An aerial view of a skillet filled with FODMAP friendly curry that has been topped with a swirl of cream. The skillet sits atop a white marble table which is surrounded by plates of curry, water glasses and a white linen tablecloth.
An aerial view of a skillet filled with FODMAP friendly vegetarian curry. The vibrant orange curry gravy is swirled with white coconut milk, creating a beautiful marbled effect. Pieces of tofu poke out from the gravy. The skillet is set on a white marble backdrop, and some glasses of water sit in the top of the image.

Vegetarian Cobb salad (or kind of Cobb salad)

Liquid smoke is my hero in this recipe! It creates a deeply smoky, bacon like flavoured tofu that works perfectly with creamy blue cheese. A salad I could easily eat every day.

low FODMAP vegetarian kind of Cobb salad
A delicious smoky and bold tofu takes centre stage in this vegetarian take on a Cobb salad.
Check out this recipe
An aerial view of a vegetarian Cobb salad topped with sweet and smoky tofu. A big plate of salad sits to the left of the image, and two smaller bowls sit to the right
An aerial view of a vegetarian Cobb salad topped with sweet and smoky tofu. A big plate of salad sits to the left of the image, and two smaller bowls sit to the right

Low FODMAP vegan Thai green curry

This vegan Thai green curry was inspired by my trip to Thailand last year. It’s fragrant, complex and delicious but uses no onion or garlic in the process.

Low FODMAP Thai green curry
A vegan, onion and garlic free Thai green curry that is complex, flavoursome and is delicious with rice.
Check out this recipe
A closeup aerial image of a speckled ceramic bowl filled with white rice and topped with a FODMAP friendly, vegan Thai green curry. The curry is adorned with lots of fresh herbs and a lime wedge, and finished with three extra slices of green chilli.
A closeup aerial image of a speckled ceramic bowl filled with white rice and topped with a FODMAP friendly, vegan Thai green curry. The curry is adorned with lots of fresh herbs and a lime wedge, and finished with three extra slices of green chilli.

Low FODMAP hummus

Who needs chickpeas?! Firm tofu is blended with tahini and oil to create a deliciously creamy hummus sans FODMAPs. I like to use garlic infused oil to mimic that classic garlicky hummus flavour.

FODMAP friendly hummus
Hummus made with firm tofu, tahini and garlic infused oil for a lower FODMAP take on the original.
Check out this recipe
An aerial view of FODMAP friendly hummus platter surrounded by vibrant vegetable crudités. The hummus is drizzled with a red chilli oil, and the platter is set against stone tile, dappled in sunglight.
A messy plate of FODMAP friendly hummus topped with a walnut gremolata and vibrant red chilli oil. The plate of hummus is messy and rustic, with a number of chip indents in the dip. It is set against a grey steel backdrop and set on a grey ceramic plate.

Low FODMAP vegetarian moussaka

Finishing strong with two more tofu bolognese recipes, naturally! This moussaka uses vegetarian mince, layers of roasted vegetables and a creamy bechamel for a hugely satisfying and comforting end result.

FODMAP friendly vegetarian moussaka
A lower FODMAP vegetarian moussaka that uses a tofu mince for a high protein, meaty base. Bonus points for using smoked mozzarella in the bechamel.
Check out this recipe
A tray of FODMAP friendly vegetarian moussaka sitting on a light tiled surface in bright sunlight. The top of the moussaka is cheesy, golden and caramelised. Around the edges of the moussaka tray and glasses of water lit with sunlight, a plate and a white linen cloth.
A tray of FODMAP friendly vegetarian moussaka sitting on a light tiled surface in bright sunlight. The top of the moussaka is cheesy, golden and caramelised. Around the edges of the moussaka tray and glasses of water lit with sunlight, a plate and a white linen cloth.

Low FODMAP vegetarian Lasagne

Lasagne + tofu bolognese + creamy bechamel + roasted vegetables + low FODMAP pesto = an excellent time.

Gluten free vegetarian lasagne
Gluten free and FODMAP friendly vegetarian lasagne that's packed with vegetables and hearty low FODMAP tofu mince.
Check out this recipe
A side on image of a gluten free lasagne stack against a black backdrop. The lasagne is layered with vegetarian ragu, roasted vegetables, paste sheets and a gooey bechamel.
A side on image of a gluten free lasagne stack against a black backdrop. The lasagne is layered with vegetarian ragu, roasted vegetables, paste sheets and a gooey bechamel.

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