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Low FODMAP Savoury Turmeric Tofu

Feature, Low FODMAP & Gut Health Recipes

5 from 1 vote

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I genuinely thought no one would be interested in this recipe. I casually shared the making of it on Instagram and SO many of you reached out to me to get the recipe! You may have heard about turmeric tofu scramble, but have you tried savoury turmeric crispy tofu before?

I thought it might be too basic (who am I kidding – who doesn’t LOVE easy turmeric recipes that involve crispy tofu?) Turns out – a lot of people are interested! Did I mention it is also FODMAP friendly?

Pan with crispy baked orange coloured tofu cubes next to a bowl containing thick rice noodles, crispy orange tofu cubes, shredded vegetables, broccoli and topped with sesame seeds. There is a text box that reads "The Best Savoury Turmeric Recipe"

Is tofu low FODMAP?

Tofu is such an easy low-budget protein source and YES it is low FODMAP. But not all soy is created equal. Learn more about which types of soy are low FODMAP!

Looking for other tofu recipes? Try this teriyaki tofu stir-fry recipe – it is full of delicious savoury flavour!

Is turmeric anti inflammatory?

As a registered dietitian, I’ve taken a special interest in turmeric lately for it’s anti-inflammatory properties. While I’m not particularly convinced on taking it as a supplement, I am trying to get creative on ways in which I can incorporate this spice in my diet to get some anti-inflammatory action going. Not just for my gut, but also in hopes of reducing my risk of arthritis as I age! (I’ve had 2 knee surgeries, so suffice to say my risk is pretty high!)

What cuisine uses turmeric?

Turmeric is a popular ingredient in many Asian cuisine. It is especially common in South Asian and Middle Eastern dishes. For example, Indian curries often use many different spices – including turmeric.

Looking for other Asian inspired recipes? Try this vegan pad thai recipe – it is a fresh twist on a popular classic thai dish!

Love this low FODMAP recipe as much as we do? 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.

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5 from 1 vote

Low FODMAP Savoury Turmeric Tofu

This is the best savoury turmeric recipe! It is the perfect plant based and low FODMAP meal to make-ahead for easy lunches!
Prep Time30 mins
Cook Time20 mins
Total Time50 mins
Course: Dinner, Entree, Low FODMAP, lunch, Lunch/ Dinner, Main Course, Supper
Cuisine: American, Asian, Dinner, lunch
Diet: Low Fat, Low Lactose
Keyword: dairy free, low fodmap, no garlic, umami
Servings: 3
Author: Andrea Hardy


  • 1 block extra firm tofu
  • 1 Tbsp turmeric
  • 2 Tbsp toasted sesame oil separated
  • 2 Tbsp olive oil separated
  • 1 Tbsp ginger minced
  • 1/4 cup + 2 Tbsp soy sauce separated
  • 2 Tbsp sesame seeds
  • 7 oz half pkg Rice noodles (I used pad thai noodles)
  • 2 cups shredded cabbage
  • 2 cups shredded carrots
  • 2 cups chopped kale
  • 2 Tbsp rice wine vinegar


  • Pat tofu dry and cube.
  • Preheat oven to 400°F
  • In a bowl combine turmeric, sesame oil, 1 Tbsp olive oil, ginger, soy sauce, and sesame seeds. Ideally, marinate for 30 minutes.
  • Soak rice noodles as per instructions.
  • After marinating, place onto cookie sheet and put in oven. Roast until slightly crispy, approximately 20 minutes.
  • While roasting, place remaining olive oil and sesame oil in a pan. Add vegetables and saute until they become vibrant.
  • Add noodles and saute for an additional 5 minutes or until noodles are soft.
  • Add remaining soy sauce + rice wine vinegar
  • Toss with tofu and enjoy!


Recipe Tips and Tricks:
  • Want more protein? Add 1 cup edamame
  • Want more flavour? Add a pinch of chili flakes, or a Tbsp of tahini to the sauce for the noodles!

**Last reviewed May 2022 for Monash FODMAP portions

Pan with crispy baked orange coloured tofu cubes next to a bowl containing thick rice noodles, crispy orange tofu cubes, shredded vegetables, broccoli and topped with sesame seeds. There is a text box that reads "The Best Savoury Turmeric Recipe"
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.

More from Andrea

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