Recipes

Low FODMAP crispy Korean Tofu Rice Bowl

Korean-inspired crispy tofu bowl with tamari-glazed vegetables, served over rice and testing fructose with a sweet twist.

Advanced

Reintroduction

40 min

Vegan

Ingredients

For the Crispy Tofu:

1 block (14 oz) extra-firm tofu, drained and pressed
1 tbsp garlic-infused olive oil (no garlic pieces)
1 tbsp low FODMAP tamari (gluten-free soy sauce alternative)
1 tbsp cornstarch
Pinch of salt & black pepper
Optional: 1 tsp sesame oil for finishing

For the Korean-Inspired Sauce (FODMAP-safe):

2 tbsp low FODMAP tamari
1 tbsp maple syrup (pure, not flavored or mixed)
1 tbsp rice vinegar
1 tsp toasted sesame oil
1–2 tsp Gochujang-style chili paste (look for one without garlic/onion – or sub with chili flakes & a splash of maple)
1 tsp grated fresh ginger
1 tbsp water
Optional: 1/2 tsp cornstarch for thickening

For the Bowl:

1 cup cooked white rice (or low FODMAP brown rice)
1/2 cup shredded carrot
1/2 cup sliced cucumber (safe up to 75g)
Green tops of scallions or chopped chives
Optional: Sesame seeds, fresh cilantro, or a squeeze of lime

This savory-sweet bowl is a celebration of texture. Crispy tofu, fluffy rice, and a tamari-honey glaze make it satisfying and just a little adventurous. Reintroduces fructose in a flavorful, focused way.

Instructions

Prepare the Tofu
- Cut pressed tofu into 1-inch cubes.
- Toss with garlic-infused oil, tamari, cornstarch, salt, and pepper until evenly coated.
- Air fry at 400°F for 15 minutes (shake halfway), or bake at 425°F for 25–30 mins until golden and crispy.
Make the Sauce
- In a small saucepan, whisk together all sauce ingredients.
- Heat gently over medium heat for 2–3 minutes until slightly thickened.
- If using cornstarch, mix with 1 tsp cold water before adding to sauce.
Assemble the Bowl
- Start with a base of rice, then add crispy tofu, shredded carrots, and cucumber.
- Drizzle with sauce and top with scallion greens, sesame seeds, and optional lime or herbs.

FODMAP Notes:

Avoid traditional gochujang (contains garlic/onion); make your own or find a clean chili paste.
Garlic-infused oil adds flavor without FODMAPs (no garlic bits!).
Stick to low FODMAP veggie portions (carrot, cucumber, scallion greens are all safe).
Tofu is FODMAP-safe in firm/extra-firm varieties — avoid silken!

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Last updated:

March 30, 2025

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