Low-FODMAP & Gluten-free BBQ Tofu Steaks

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Low-FODMAP BBQ Tofu Steaks.  A vegan, gut-friendly meal that will make everyone ask for seconds!

I am always looking for ways to incorporate plant-based recipes on my blog. I love my low-FODMAP Sesame Glazed Tofu, and my low-FODMAP Sheet Pan Orange Glazed Tofu.

So, when I started thinking about a tofu steak recipe, with a great seasoning and nice crispy crust, I couldn’t wait to get started.

Try this low-FODMAP tofu steak in the oven or air-fryer.  It can be served with a bun and low-FODMAP condiments (love my low-FODMAP BBQ sauce), or just enjoy it with rice, mashed potatoes, or broccoli.

*Dr. Rachel’s FODMAP facts about soy:  If you are wondering about soy and the low-FODMAP diet, I understand that you could be confused! Certain types of soy are more easily digested, so you have to pay attention to the nature of the soy you are eating.   Here are some examples:

  • Mature whole soybeans contain the fiber from the soy, which is high in GOS and fructans. Therefore, these foods are high in FODMAPs
    • Examples: soy milk made with whole soybeans, and soy flour
  • Immature whole soybeans are picked before they have finished ripening, so their FODMAP content is lower than mature soybeans
    • Example: edamame
  • Sometimes soy protein is available without the FODMAP-containing fiber and thus tests lower in FODMAPs
    • Example: soy milk made with soy protein
  • Soaking soy for a long time leaches the FODMAPs from the final product
    • Examples: tempeh, extra-firm tofu
  • Soy processing that does not involve this soaking process is not low FODMAP
    • Examples: soft and silken tofu
  • Fermenting soybeans reduces the FODMAP content
    • Example: soy sauce

You may also love my:

Or check out over 500 more low-FODMAP recipes on the blog!  IBS-friendly.

Be healthy and happy,

Rachel Pauls, MD

Serves: 4

Prep time: 5 min plus marinating 15 min

Cook time:15 min

Total time: 20 min plus marinating

Course: Entree

Cuisine: American

Author: Dr. Rachel Pauls


  • 24 ounces (680g) extra firm tofu*
  • 2 tablespoons garlic-infused oil*
  • 2 tablespoons maple syrup
  • 3 tablespoons tomato paste
  • 1 tablespoon gluten-free soy sauce
  • 1/2 tablespoon liquid smoke (optional)
  • 1 teaspoon ground cumin
  • 1/2 teaspoon Kosher salt
  • 1/4 teaspoon ground black pepper
  • Baking spray


  • Drain tofu, then wrap in a clean dishtowel and press it under a heavy pan or board to remove excess moisture
  • Slice the tofu in half horizontally into 2 steaks roughly the same thickness, then slice again (if using 2 packages, then just slice one rectangle into half)
  • Mix all the remaining ingredients (infused oil, maple syrup, tomato paste, soy sauce, liquid smoke, cumin, salt and pepper) in a medium bowl, then brush over the steaks on both sides
  • Place tofu steaks on a plate or foil-lined pan and allow to sit for 15 minutes (or overnight)
  • Preheat oven or air fryer to 400F and line the fryer with parchment liners, or spray with baking spray
  • Place steaks in oven or air fryer and bake for 10 minutes, then remove and baste on both sides, then return to the fryer, and continue baking until well cooked
  • Remove, then baste again with any remaining sauce, and serve immediately with your preferred sides
  • Store leftovers in an airtight container in the fridge for up to 1 week or in the freezer for up to 3 months

Dr. Rachel’s Notes:

  • Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)
    • Infused oils have the flavor but not the FODMAPs! See my Top 11 Tips and Tricks for the reasons why
    • For firm tofu, 170g is one low-FODMAP serving.  See FODMAP facts above regarding soy and the low-FODMAP diet!

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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