Looking for the best tofu recipe to top a salad, or Buddha Bowl? This low-FODMAP Marinated Tofu is easy and tastes great on everything. Vegan & gluten-free.
Marinated tofu is a super versatile recipe staple. You can use this delicious vegan protein in salads, grain bowls, sandwiches, or in a stir-fry.
I find this low-FODMAP tofu recipe useful to have in the fridge, particularly since my daughter is a vegetarian, and never eats enough protein.
But, to be honest, I really created this recipe to incorporate in my Low-FODMAP Vegan Buddha Grain Bowl. It is just perfect with the sweet potatoes, quinoa, and tahini sauce.
For other vegan low-FODMAP recipes, check out my Dr. Rachel’s Low-FODMAP Vegan Tips, Recipes, & Homemade Low-FODMAP Vegan Stock.
You may also love:
- Low-FODMAP & Gluten-free BBQ Tofu Steaks
- Low-FODMAP Veggie Burgers; Gluten-free, Vegan
- Low-FODMAP Sheet Pan Orange Tofu with Broccoli; Gluten-free, Dairy-free, Vegan
- Low-FODMAP 30-Minute Sesame Glazed Tofu; Gluten-free, Vegan
Or over 600 more low-FODMAP recipes on the blog! IBS- friendly
Be healthy and happy,
Rachel Pauls, MD
The Best Low-FODMAP Marinated Tofu; Vegan & Gluten-free
Looking for the best tofu recipe to top a salad, or Buddha Bowl? This low-FODMAP Marinated Tofu is easy and tastes great on everything. Vegan & gluten-free.
- Prep Time: 15 minutes
- Marinating Time: 1 hour 15 minutes
- Total Time: 1 hour 30 minutes
- Yield: 4 servings 1x
- Category: Entree, Appetizer
- Method: Cooking
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 14.5 ounce (411g) block extra-firm tofu*
- 4 tablespoons gluten-free soy sauce*
- 3 tablespoons seasoned rice vinegar*
- 1 tablespoon pure maple syrup
- 1 teaspoon toasted sesame oil
- 1 tablespoon freshly grated ginger (may also substitute 1 teaspoon ground ginger)
Instructions
- Press the tofu to remove excess liquid:
- Wrap the block of tofu with a clean kitchen towel, and place something heavy over top (like a cast-iron skillet)
- Allow to sit for 15 minutes (or longer) to rid of excess liquid
- While this is resting, prepare the marinade:
- In a small bowl, whisk together your soy sauce, seasoned rice vinegar, maple syrup, sesame oil, and ginger
- Once tofu is pressed, chop into 1-inch pieces, and place in a shallow dish, or pie plate with the marinade
- Allow to soak for about 1 hour or longer, in the refrigerator
- When ready to cook, heat a large skillet with your desired oil, then sear until crisp
- Alternatively, you may choose to air-fry or bake your tofu, enjoy it uncooked in a salad, or try this Buddha Bowl
Notes
- Although this recipe has not been lab-tested, a single serving should be low-FODMAP based on available data at time of posting
- Firm tofu is low-FODMAP in 170g servings
- Soy sauce is low-FODMAP in 2 tablespoon servings
- Seasoned rice vinegar contains additional sugar, if you want to avoid that, then use plain rice vinegar
- Infused oils do not contain FODMAPs. See my low-FODMAP Top 11 Tips to explain why!
