Vegetarian Caesar salad with salt and pepper tofu ‘croutons’ (FODMAP friendly, gluten free)

Vegetarian, Gluten Free and FODMAP Friendly Caesar Salad from www.georgeats.comI’ve never truly understood the fuss about caesar salad. That is, until I started making it about a week ago. Ooof! That unctuous, tangy dressing? Those salty crunchy bits? Caesar salad is salad heaven! Naturally, due to my FODMAP constraints and vegetarian, I had to play around a little. So here we are with this vegetarian caesar salad.

In order to make this more of a weekday salad, I’ve used salt and pepper tofu cubes in place of the croutons. They’re a little more filling, a little more protein based, and peak ‘vegetarian messing with classics.’ You’ve seen me do salt and pepper tofu before – namely in this salad, and this lengthy piece about creating the crispiest tofu possible. Today we’ll be using a much less fussy technique, making this an easy weeknight salad.

That said, if you’ve got some spare and staling gluten free sourdough bread, you can absolutely make regular ol’ croutons. I have in some of the photos here, along with the video below.. Just fry torn bread cubes in some olive oil, salt, pepper and lemon zest until golden.

So yeah, it’s a vegetarian caesar salad that’s gluten free, nut free, grain free (if you use tofu) and FODMAP friendly. See the notes below on how to make a vegan version, too.

Caesar Salad Ingredients for gluten free, FODMAP friendly vegetarian Caesar salad from

Vegetarian, FODMAP friendly Caesar salad with salt and pepper tofu 'croutons' from | @georgeatsFODMAP NOTES

  • Make sure the mayonnaise brand you choose doesn’t contain any onion or garlic.
  • Some corn flours are not gluten free – make sure yours is if it needs to be. At a push, you could also substitute with tapioca flour or potentially glutinous rice flour.
  • The recipe contains 2 teaspoons of Worcestershire sauce, which has some unfriendly ingredients and isn’t traditionally vegetarian nor FODMAP. I use Melrose brand in a pinch, which is vegetarian and contains only mild amounts of unfriendlies. In this quantity it’s no issue, but if you’re concerned you can use my recipe for a homemade vegan and FODMAP version.

Vegetarian, FODMAP friendly Caesar salad with salt and pepper tofu 'croutons' from | @georgeats


  • Using pre-made mayo is a nice shortcut for this recipe, one that I love. Personally, I actually really enjoy vegan mayonnaise – specifically, Vegenaise brand. I’m obsessed. You can use whichever variety you like (vegan or not) but check the ingredients for any unfriendly ingredients.
  • If you can, make the dressing ahead of time. It allows all the flavours to meld so nicely. Not compulsory, however, if you’re short on time.
  • People that prefer a thinner dressing that evenly coats the leaves can add some extra liquid (plant based milk ideally) and thin it to their taste.
  • Yes, vegetarian parmesan exists, even though it isn’t supposed to. Look for a brand with non animal rennet to keep this strictly vegetarian.
  • I really like this salad with radicchio as well as lettuce – you can mix it up. As far as the lettuce version goes – the more greens the merrier.
  • Choose a firm tofu for the salt and pepper tofu bits. You can freeze and defrost if you like, but using a block straight from the fridge is fine too. Just make sure you drain it first.
  • You can use regular croutons, if you prefer. I’m really enjoying using either this tofu or salty roasted potatoes, but you do you.

Vegetarian, FODMAP friendly Caesar salad with salt and pepper tofu croutons. Gluten free, nut free and vegan adaptable. Recipe from | @georgeatsHANDY LINKS


  1. Omit the eggs and Parmesan. Obviously.
  2. See my recipe for vegan and FODMAP friendly Caesar salad dressing right here.
  3. Proceed as usual.
Vegetarian, gluten free and FODMAP friendly Caesar Salad from
Process Shot of Caesar Salad
Vegetarian, Gluten Free and FODMAP Friendly Caesar Salad from


FODMAP friendly Gluten free, grain free, vegan adaptable, nut free
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Prep Time 20 mins
Cook Time 10 mins
Servings 4 people



  • 1 cup mayo I use vegan because I prefer it
  • 50 g freshly and finely grated vegetarian parmesan yes, it’s a thing plus extra to finish
  • 1 1/2 – 2 tablespoons lemon juice
  • 1 teaspoon mustard
  • 2 teaspoons Worcestershire sauce see notes
  • 2 teaspoons finely chopped capers
  • 1 teaspoon caper brine
  • lots and lots of freshly cracked pepper


  • 450 g firm tofu whatever size pack you have is fine, may as well use it all drained and gently squeezed to remove excess liquid
  • 2 tablespoons gluten free cornflour
  • 1/2 teaspoon fine salt
  • Lots of freshly cracked pepper


  • 1 soft boiled egg per person
  • 2 large heads of cos lettuce or 1 head of radicchio
  • Some rocket arugula optional
  • Finely chopped continental parsley optional
  • Fresh gratings of extra parmesan



  • Mix all the ingredients for the dressing together and set aside. Taste and adjust for seasoning (the more freshly cracked pepper, the better.) Use some plant based milk to thin it out to your taste.


  • In a large bowl, combine the cornflour, salt and pepper. Into the bowl, tear the tofu into bite sized crouton style chunks. Tearing it as opposed to cutting it gives it nice craggy edges that become crispy. You can do half torn and half cut if you prefer. Toss with your hands to thoroughly coat.
  • Heat a large heavy bottomed pan or skillet with some plain flavoured oil over a medium- high heat(vegetable, canola or peanut are good, except peanut adds nuts to the mix.)
  • Once the pan is hot, add the tofu in batches, cooking on all sides and until golden brown. Remove from the pan onto a plate once cooked and repeat until all the tofu is done.
  • Depending on the brand you’ve chosen, you might have some crumbly tofu bits leftover. Cook them at the end – they add delicious little chunks of crunchiness.


  • Arrange all the greens on a plate and top with the tofu croutons, any herbs you’re using and the dressing. You can toss to coat, if that’s your thing. Finish with the soft boiled eggs, sliced in half, some extra slices of Parmesan, extra herbs (optional) a crack of fresh black pepper and some sea salt flakes. Keeps well in the fridge for a few days.
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