Low-FODMAP 30-Minute Sesame Glazed Tofu; Gluten-free, Vegan

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Here is a fabulous recipe for all low-FODMAP vegans, plant-based foodies, and anyone else that loves the flavor of sesame glazed tofu (that’s me!).

Since my daughter began a vegetarian lifestyle four years ago, I have been growing my low-FODMAP vegan recipes (see low-FODMAP Vegan Blog).  I love that we can have low-FODMAP portions of firm tofu, canned lentils and chickpeas as well as tempeh (plus amazing grains like quinoa and oats).

This is a straightforward and super flavorful recipe for low-FODMAP Sesame Glazed Tofu.  Crisp and so delicious, you will enjoy this light supper or lunch any day of the week.  Ready in under 30 minutes!

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Or check out over 450 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution

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)

Serves: 2

Prep time: 5 min

Cook time: 15 min

Total time: 20 min


  • 7 ounces or 200 g extra firm tofu, drained (this is about 1/2 block)
    • 160 g firm tofu is one low-FODMAP serving
  • 4 tablespoons of cornstarch; divided into 3 tbsp. and 1 tbsp.
  • 1 teaspoon paprika
  • 2 tablespoons garlic infused oil, or canola oil, depending on your preference (for frying)
    • Infused oils contain the flavor but NOT the FODMAPs of garlic and onion.  See my low-FODMAP Top 11 Tips for the reason!
  • 3 tablespoons soy sauce or gluten-free soy sauce
    • I like low-sodium
  • 1/4 cup of water, plus 1 tablespoon; divided
  • 1 & 1/2 tablespoons sesame oil
  • 1 & 1/2 tablespoons rice vinegar (not ‘seasoned rice vinegar’)
  • 3 & 1/2 tablespoons maple syrup
  • 2 tablespoons toasted sesame seeds, plus extra for garnish
  • Green scallion tips, chopped
    • Avoid the bulbs as they are higher in FODMAP content


  • Begin by pressing your tofu: wrap it in a towel and leave something heavy on it for about 2-3 minutes
  • While tofu is pressing, create a slurry with 1 tbsp. of the cornstarch in 1 tbsp. of water, mixed well. Set aside for later
  • Cut tofu into chunks, bite sized
  • Mix remaining 3 tbsp. cornstarch and paprika together in a medium bowl, then add in chunks of tofu and toss to coat
  • Place coated tofu pieces into a non-stick medium sized saucepan over medium heat with your oil
    • Do not crowd your pieces, work in batches if necessary
  • Cook for about 5-7 minutes, flipping often until all sides are golden and slightly crisp
  • While cooking, prepare sauce
  • In a medium pot, place soy sauce, water, sesame oil, rice vinegar and maple syrup and mix well
  • Place sauce on the stove and cook over medium low until hot, but not boiling
  • Add in the slurry and begin to stir the sauce for 3-5 mins until the cornstarch has dissolved and the sauce thickens
  • Remove from heat, add the tofu to the sauce in the pot, or add the sauce to the pan with the tofu.  Mix in your 2 tbsp. sesame seeds
  • Toss to coat everything. Serve over white rice and top with extra sesame seeds and scallion tips

Comments Rating 4.9 (10 reviews)

22 Responses

  1. Delicious recipe!

    This recipe was great and worth the trouble of pan-frying tofu. I doubled the amount of tofu but used 1 1/2 times the cornstarch and sauce ingredients, and that worked perfectly. I worried it would be too sweet with the quantity of maple syrup, but it was just right. I’d probably try adding some grated ginger to the sauce if I made it again.

  2. This was both delicious and beautiful. I served it with an elimination-safe serving of steamed green beans and my high-fodmap/gluten-loving/meat eating family scarfed it down and looked for seconds.

    1. Thank you so much BL for this lovely review!
      We are so appreciative that you took the time to share your comments.
      If you can remember to also leave a ‘star’ rating in the future that would help others find us also 🙂
      People like you are the reason behind our passion for these recipes.
      Have a great day.

  3. This was amazing! I follow the FODMAP diet and I made this with my sister who is vegan so this was the perfect dish for both of us!
    Thank you! Will definitely share this with a lot of my friends

    1. Hi Romee!
      Thank you so much for this amazing review!!
      We appreciate you taking the time to post, and are so happy you loved our tofu recipe.
      We are actually making it ourselves again tonight too!
      It’s definitely a keeper ?
      Stay in touch!!

  4. Fantastic

    Wow!!! Quick easy and delicious, what more could you ask for. This was my first time cooking tofu and it worked great, instructions are clear and easy to follow.

  5. Delicious!

    Thank you for sharing this! Just made it tonight, and it was sooooo good. I added ginger to the sauce like the gal above said and it was perfect!

    1. Awesome! So happy to hear the comments and thank you for taking the time. It makes our day!!

  6. Perfection!

    This was delicious! I think
    this is the second time I’ve made it. My husband doesn’t like tofu but it’s his loss. Thank you for an easy recipe that is delicious!

  7. Amazing

    My first day and first recipe doing FODMAP. My husband is a fabulous cook but I wanted to start making my own FODMAP vegan meals to help my IBS and this beautiful dish was so easy to follow. The flavour and texture was stunning. Trying the fried rice recipe tomorrow. So glad I found you. ?

  8. It's a Start.

    3 1/2 Stars. This was fast and easy to cook once all the ingredients we Mise en place. The sauce was very gelatinous and a bit too salty. I’ll go easier on the starch next time. I used Bragg Liquid Aminos.

    It could use more seasoning. Possibly some ginger.
    I added some peanuts at the table for texture and taste. It’s a work in progress.

  9. Husband is happy!

    Thank you, this turned out very well even though I tripled it! I did cut back a bit on the low sodium tamari and held back some of the sauce for topping the stir fried bok choy and green beans I made for veggies. The seasoning was very tasty.

  10. Super Easy and taste great

    I normally do not eat Tofu, but wanted to try. Super easy and great instructions. Love it. Thanks for making it simple a great tasting.

    1. Hi Billie,
      How wonderful to hear from you! I am so happy you enjoyed the tofu. Stay in touch!!

  11. So ****ing Tasty!

    This is incredible. So hearty, full of flavours, easy to make ánd low fodmap! Thank you so much!

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