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Shredded tofu tacos (low FODMAP)

I am a sucker for a good taco and for making something out of tofu. It seemed inevitable, then, that these shredded tofu tacos would appear. They’re quick and easy to make, packed with flavour and low FODMAP to boot. While they’re obviously perfectly at home in a taco, I like to keep them on hand for adding a bit of protein to a salad or wrap. They’re a tasty addition to pretty much any meal and the flavours are endlessly customisable.

An aerial image of a tray of shredded tofu for tacos on a white marble table in contrasting sunlight. Two glasses of water sit to the top left of the image.

Shredded tofu tacos (low FODMAP)

This taco ‘mince’ is, of course, made from firm tofu. It is grated on the large side of the grater to create a texture akin to shredded meat. From there the tofu is bathed in a sauce of soy, tomato paste, a bit of oil and flavourings for an umami packed delight.

The recipe has the option to add some chopped green capsicum (pepper) and chopped pickled jalapeño. I also like to add chopped spring onion greens for fresh onion flavour at the end, but this is optional.

This recipe is gluten free, vegan/dairy free, low FODMAP and nut free. It’s a one bowl oven baked number that only takes 15 minutes to whip up and 20-30 minutes to bake.

A side on image of a gluten free tortilla filled with tofu mince, pickled red cabbage, lettuce and sour cream. The burrito has been sliced and sits on a white plate atop a white marble table

FODMAP notes

Firm tofu is low FODMAP in 170g serves per person, according to Monash. This makes it a good low FODMAP protein for vegetarians and vegans.

Monash says that green capsicum (green pepper) is low FODMAP in 75g or around 1/2 medium capsicum. However, it doesn’t become moderate for fructans until 250g, which suggests a considerable amount of wiggle room as to what constitutes a low FODMAP serve.

The recipe uses 1 green capsicum (which is optional) and is divided between 4-6 serves.

Tomato paste is low FODMAP in 2 tablespoon (28g) serves per person. This recipe uses 75g tomato paste, split between 4-6 people, which keeps it under the threshold.

Most chilli powders tend to have very low FODMAP thresholds. This isn’t normally an issue if you like a conservative level of spice, but might be more difficult if you like things very spicy. This is why I like using pickled jalapeño, as they are low FODMAP in serves of up to 500g.

An aerial image of a gluten free tortilla topped with tofu mince, lettuce and pickled red cabbage. The tortilla sits atop a white plate on a white marble table in bright sunlight.

If you are not low FODMAP

If you have come here unaware of the concept of FODMAP: A) lucky you and B) no stress.

You can add 1/2 – 1 chopped white onion to the mix, along with garlic and onion powder to taste in the spice mix.

You can also add chilli powder/chilli flakes according to your tastes.

If you’re really going off script, you could potentially use store bought taco seasoning in place of the seasonings suggested.

Recipes to complete your shredded tofu tacos

A side on image of half a gluten free burrito stuffed with tofu mince, pickled cabbage, lettuce, an avocado cilantro dressing and sour cream. The burrito sits on a bright blue ceramic plate against a dark backdrop

Tips for your shredded tofu tacos

This recipe is made in the oven for a reason. During testing, I found pan fried shredded tofu became a mushy mess. The stirring needed to prevent it burning also broke down the pieces of tofu, which made shredding the tofu somewhat pointless.

To this end, be sure to use really firm tofu and the largest side of your grater. Because the shreds of tofu do break down a little when you stir the sauce in they need to be big enough to begin with.

If you like spice, have a read of the section below on adding more chilli to a low FODMAP diet.

Personally, I like to line my baking sheet here. The tofu only uses a small amount of oil (20ml) and more sugar/ingredients that have the potential to caramelise and stick to the tray. Dislodging them can break them into small chunks.

An aerial image of a shredded tofu taco topped with lettuce and cucumber on a bright blue ceramic plate. The plate sits on a white marble table surrounded by a board with chopped lettuce, avocado cilantro sauce and more shredded tofu in a white bowl

Adjusting the spice level on a low FODMAP diet

Some people love a good hit of chilli. I’m not one of them, but if you are (and you’re on the low FODMAP diet) the following is for you.

Fresh chillies tend to contain fructans in moderate and high serves, while dried chillies tend to contain fructose. Because the fructose is concentrated during the drying process, dried chillies have very low FODMAP thresholds. This can make it more difficult to achieve the level of spice you are accustomed to.

  • Use more fresh chillies and less dried chillies. Red chillies are low FODMAP in a whole medium chilli (28) per serve. You can add a whole red chilli to your own plate, which will hopefully give you a bit more bang for your buck.
  • Better yet, use pickled chilli (like jalapeno). They remain low FODMAP in up to 500g serves per person, which allows you to use lots of them.
  • Use chilli flakes or a hot variety of chilli powder instead of a milder variety like Korean red chilli powder or Kashmiri chilli. The former are spicier varieties that actually have a lower FODMAP threshold (not by much, but still!). You can add some smoked paprika to try and mimic the vibrant red colour.
  • Add plenty of pepper. Black and white pepper add spiciness in large serves. Monash doesn’t list an upper quantity for a low FODMAP serve of pepper.
A side on image of half a gluten free burrito stuffed with tofu mince, pickled cabbage, lettuce, an avocado cilantro dressing and sour cream. The burrito sits on a bright blue ceramic plate against a dark backdrop

More low FODMAP and gluten free tofu recipes

A side on image of a gluten free tortilla filled with tofu mince, pickled red cabbage, lettuce and sour cream. The burrito has been sliced in half, revealing the insides. The burrito pieces are stacked on top of one another on a white plate atop a white marble table

Shredded tofu tacos (low FODMAP)

Vegan, gluten free, low FODMAP
*Australian tablespoons are 20ml, whereas many other places use 15ml tablespoons.
If you are US, Canada, NZ, Europe or UK based, use 4 teaspoons for every 1 tablespoon in the recipe.
So, 1 Australian tablespoon of spice = 4 teaspoons
Be the first to rate this recipe
Prep Time 15 minutes
Cook Time 25 minutes
Course Main Course
Cuisine Food Intolerance Friendly
Servings 4 people


For the shredded tofu:

  • 60 ml (3 tablespoons)* tamari or gluten free soy sauce
  • 40 ml (2 tablespoons)* maple syrup to taste
  • 40 ml (2 tablespoons)* lime juice to taste
  • 20 ml (1 tablespoon)* oil
  • 75 g tomato paste
  • 1 tablespoon* cumin powder
  • 1 tablespoon* smoked paprika
  • 1 tablespoon* dried oregano
  • 1/2 – 1 tablespoon* dried sage
  • Chilli powder or flakes to taste
  • Pepper to taste
  • Liquid smoke optional but delicious
  • 500 g firm tofu

Optional ingredients:

  • 1 green capsicum sliced into small batons
  • Pickled jalapeños chopped, to your taste
  • Fresh spring onion greens chopped (to stir through at the end)
  • Fresh coriander chopped (to stir through at the end)


  • Preheat the oven to 200C/400F. Line a large baking sheet with baking paper.
  • Combine all the sauce ingredients in a large mixing bowl. Whisk until a thick red sauce has formed. Taste and adjust, noting that the flavour will be pared back once cooked (so make it big and bold). Adjust any flavours as necessary.
  • Grate the firm tofu on the large side of your grater and place it into the bowl with the sauce. Stir gently to coat, being careful not to break up too much of the tofu.
  • Add the green capsicum and pickled jalapeños, if you’re using them, then place into the oven. Bake for 20-30 minutes, stirring gently at the halfway point, until the tofu is cooked through and has some golden edges. Don’t overcook it or the tofu will become dry.
  • Serve any way you like (suggestions in the body of the post). Store in an airtight container and eat within a few days. You can also freeze and defrost any leftover shredded tofu.
Keyword low fodmap shredded tofu, Low FODMAP tofu recipes, shredded tofu
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