Thursday, January 21, 2016

Low-FODMAP Marinated Baked Tofu - 2 Ways!

Marinated Baked Tofu - 2 Ways! {Low-FODMAP, Gluten-Free, Vegan}  /  Delicious as it Looks

Since my husband and I have greatly decreased our animal protein consumption, we've had to look for other ways to get some protein. Tofu is the obvious choice since it is considered low-FODMAP. Tofu is made from soy beans, which as a whole bean contain galactooligosaccharides (GOS). With tofu however, the beans are made into milk, which is then curdled and pressed. The liquid that is pressed out contain the GOS and the remaining solids are formed into a block. Block tofu is a wonderful low-FODMAP source of vegan protein. Beware of the silken kind, however, as it most likely does contain GOS. Read more about soy and FODMAPs here.

Marinated Baked Tofu - 2 Ways! {Low-FODMAP, Gluten-Free, Vegan}  /  Delicious as it Looks

I was so surprised to find out how much I LOVE tofu. You always here about how bland it is...blah, blah, blah. But it turns out you just need to know how to prepare it correctly. My first experiences with tofu were sauteing it, which is delicious if you get it nice and browned. Then I found out about marinating and baking tofu. My world was changed. I make either of these recipes at least once a week now. It's so easy to toss into salads or soups. I bake up a couple of batches on Sunday, then I'm set for the week.

Baked tofu has been a lifesaver since my husband and I no longer eat animal protein before dinner (for the most part). You can read more about our new eating habits here. And no, I am not afraid of eating soy. There is a lot of confusion about soy, but generally I think it's a very healthy food. I usually eat only one serving a day, which is well within the recommendations. Dr. Greger has a lot of interesting videos on his site about soy here if you are interested.

Draining Tofu  /  Delicious as it Looks

The most important thing about this recipe is getting the tofu drained really well. Get all of the water out, so you can get the flavors of the marinade in! I usually cut the block in half cross-wise, wrap in a clean kitchen towel, place on a plate or tray and set something heavy on top. Let it hang out in the fridge for at least 30 minutes. The tofu is then ready to cut up and marinate. As you can see from my photos, I'm not very good at cutting consistent cube sizes....

I wanted to get this recipe up because I will be referencing it for some future blog posts. Stay tuned!

print recipe

Marinated Baked Tofu
Low-FODMAP, Gluten-Free, Vegan
serves 4 - 6
adapted from The Kitchn and Oh My Veggies


14 - 18 oz. firm or extra-firm tofu, well-drained and cut into bite-size cubes

Basic Marinade
1 tablespoon red wine vinegar
1 tablespoon garlic oil (homemade or tolerable commercial)
1 tablespoon liquid aminos (such as Coconut Secret or Bragg's)*
   ~ OR ~ 1 tablespoon lemon juice + 1/4 teaspoon salt

Asian Marinade
1 tablespoon rice vinegar
1 tablespoon gluten-free tamari or soy sauce
1 1/2 teaspoons toasted sesame oil


  1. In a small bowl, whisk together the marinade ingredients (choose either the Basic or the Asian). Place the drained and cubed tofu in a shallow container. Drizzle the marinade over the tofu and toss gently to coat. Marinate in the refrigerator for at least 30 minutes.
  2. Heat oven to 400 degrees F. Line a large baking sheet with parchment paper and arrange tofu on sheet in a single layer. Bake 30 to 40 minutes, tossing or flipping cubes over about half-way through (the longer tofu is baked, the chewier it will be - I like it chewy!).
  3. Cool and use as desired, such as in salads, soups, and grain bowls.
*Liquid aminos have not been lab tested for FODMAPs, but no high-FODMAP ingredients appear to be present. Consult with your dietitian to determine if appropriate for the elimination phase of the diet.

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