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35 Minute Low FODMAP Stir Fry with Firm Tofu

Feature, Healthy & Easy Recipes, Low FODMAP & Gut Health Recipes | September 28, 2022

A beautiful rainbow of different fruit and vegetables in a pile.
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This lemon-teriyaki stir fry isn’t just a quick, delicious dinner—it’s low FODMAP, too! This stir fry recipe uses extra firm tofu, which is low FODMAP. Silken tofu, the softest type of tofu, is not low FODMAP in an appreciable portion. Know the difference before you cook! Recipe yields 4 servings.

This tofu stir fry recipe is also vegan, and great for those who follow a plant-based eating pattern. It can be difficult to find easy low FODMAP diet recipes that also cater to vegan and vegetarian diets, but this one is a fan favourite! We also love this super crispy and delicious tofu (also low FODMAP) for plant-based eaters or those wishing to switch it up from meat.

For those who do prefer animal proteins, our chicken stir fry is also low FODMAP classic or check out one of our casserole options for a simple low FODMAP dinner recipe instead.

A bed of white rice topped with stir fry containing zucchini, carrot, tofu and red bell pepper sitting on a white plate. The plate sits on a wooden table with chopsticks next to the meal

How to Follow the Low FODMAP Diet

As an IBS dietitian who helps patient follow the low FODMAP diet – I can see that it is very confusing. Determining which foods are low FODMAP is not always clear. In fact, the FODMAP content of a food can change within a single food depending on the ripening or processing of the food. Even as a registered dietitian who studies nutrition daily, I am still learning new facts about the FODMAP compounds in food products. I understand that the low FODMAP diet is not always self-explanatory.

Is teriyaki sauce low FODMAP?

Unfortunately most store-bought and restaurant teriyaki sauces contain garlic and/or onions and are often sweetened with high fructose corn syrup, another high FODMAP ingredient. This recipe involves making a teriyaki sauce from scratch, without those common high FODMAP ingredients.

Is soy high in FODMAPs?

A category of food that often confuses patients trying to follow a low FODMAP diet is soy products.  Some soy products will be high FODMAP, but many soy products are low FODMAP due to loss or breakdown of FODMAPs in its processing! Check out our post to learn more about which soy products are low FODMAP.

This recipe includes two low FODMAP soy products; soy sauce and firm tofu. Firstly, soy products that are fermented are often lower FODMAP as the microbes in the fermentation process help break down the FODMAPs. Soy sauce is a low FODMAP product when consumed at 2 tablespoons or less.

Is tofu a low FODMAP food?

Firm tofu is also low FODMAP when consumed at 2/3 cup of less. However, be careful when buying tofu as the silken tofu, the softest type of tofu, is not! I know, I know…. determining low FODMAP products from very similar products can be confusing! Just make sure to purchase the tofu block that states FIRM tofu. To produce firm tofu the soy is pressed and excess water is removed. Since some FODMAPs are water soluble, they are also removed and as a result, produce a lower content of FODMAP in the final product. In comparison, silken tofu has no water removal step in its processing and therefore maintains a high FODMAP content.

This low FODMAP teriyaki tofu stir fry recipe makes enough for 4 people (4 servings) and a single serving contains less than the maximum intake of firm tofu and soy sauce to be considered low FODMAP.

Does tofu freeze well?

As I often just cook for myself, I have tested the leftovers and can confidently say that this low FODMAP healthy & homemade teriyaki tofu recipe freezes well and still tastes great reheated. Therefore, don’t worry about having 3 servings of extras as they can serve as quick dinners for a busy week! Just portion in smaller containers and you can have dinner ready in no time!

Looking for more low FODMAP recipe ideas?

Want to try another delicious tofu recipe? We love this super crispy and delicious tofu! Or perhaps you are looking for another stir fry recipe? This chicken stir fry is also low FODMAP and uses chicken instead of tofu (which you could have probably guessed by the title!)

Our collection of low FODMAP recipes were created to help you navigate the low FODMAP diet. Many of our patients have tried implementing the low FODMAP diet on their own. However, this diet should be conducted with the support of a registered dietitian. At Ignite Nutrition we offer one-on-one nutrition counselling to help you start on the low FODMAP diet with guidance.

A bed of white rice topped with stir fry containing zucchini, carrot, tofu and red bell pepper sitting on a white plate. The plate sits on a wooden table with chopsticks next to the meal
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5 from 1 vote

35 Minute Low FODMAP Stir Fry with Firm Tofu

This lemon-teriyaki stir fry isn’t just a quick, delicious dinner—it’s low FODMAP, too! This stir fry recipe uses extra firm tofu, which is low FODMAP. Silken tofu, the softest type of tofu, is not low FODMAP. Know the difference before you cook! Recipe yields 4 servings.
Prep Time15 mins
Cook Time20 mins
Total Time35 mins
Course: Low FODMAP, Lunch/ Dinner
Cuisine: Asian
Diet: Vegan
Keyword: dairy free, low fodmap, no garlic, sauce, stir fry
Servings: 4
Author: Andrea Hardy

Ingredients

  • 2 Tbsp canola oil
  • 350 grams extra firm tofu
  • 4 medium carrots
  • 1 cup chopped Green onions- only the green parts (white section is not Low FODMAP)
  • 1 large bell pepper chopped
  • 1 zucchini chopped in rings
  • ¼ cup soy sauce
  • 1/3 cup lemon juice
  • 2 tsp dried ginger
  • 2 Tbsp brown sugar
  • cup cold water
  • 2 Tbsp cornstarch

Instructions

  • Remove excess water from tofu by wrapping whole block in paper towels and firmly pressing on all sides. Set aside.
  • Cook rice as directed on packaging. Set aside.
  • Warm canola oil in frying pan on medium heat.
  • Chop carrots in thin slices and add to pan.
  • Unwrap tofu and break apart tofu with a fork to create a variety of sizes. Add to frying pan. Fry tofu and carrots until tofu is lightly browned and carrots are tender.
  • Chop green onions saving only the green parts and discarding the whites. Chop bell pepper and zucchini and add all to pan.
  • Stir, cover pan and cook on medium heat for 10 minutes.
  • While stir-fry is simmering make the sauce by combining soy sauce, lemon juice, ginger, brown sugar, cold water and corn starch together in a small bowl.
  • Turn frying pan heat to high and add sauce. Stir until completely coated and sauce sizzles or boils.
  • Turn down to low and simmer for 10 minutes.
  • Serve on top of rice, or another Low FODMAP grain.

Notes

Recipe tips and tricks:
  • Tired of rice? Try using rice noodles instead!
  • Try using fresh ginger instead of dried for an extra fresh zing
 

**Last reviewed May 2022 for Monash FODMAP portions

A bed of white rice topped with stir fry containing zucchini, carrot, tofu and red bell pepper sitting on a white plate. The plate sits on a wooden table with chopsticks next to the meal
Andrea Hardy
About the Author

Andrea Hardy

Andrea Hardy is known in the media as Canada's Gut Health Dietitian. With her expertise, she has spoken internationally on all things digestive health, from SIBO, to the gut microbiome, to IBS. As owner of Ignite Nutrition, she has trained her team in the 4 Pillar Approach™️ to digestive health management - our comprehensive, evidence-based approach to managing digestive issues.

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References

  1. Hardy, A. (June 3rd, 2019). What’s the deal with soy on the low FODMAP diet? Retrieved from: https://ignitenutrition.ca/blog/soy-on-the-low-fodmap-diet/

  2. National Institutes of Health. (July 9th, 2019). Calcium. Retrieved from: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

  3. Dietitians of Canada. (2014). What are the health benefits of soy? Retrieved from: https://www.dietitians.ca/Downloads/Factsheets/Health-benefits-of-soy.aspx