Low FODMAP tofu stir-fry is the kind of weeknight dinner that feels both clean and comforting — perfect for anyone navigating IBS or sensitive digestion. This recipe skips the usual garlic and onions, yet still delivers deep, bold flavor using FODMAP-safe garlic-infused oil and scallion greens.
It’s loaded with plant-based protein from tofu, nutrient-rich veggies, and a sesame-tamari glaze that’s free from gut triggers. Served over fluffy white rice, it fuels your body without taxing your gut — making it great for post-workout recovery or a cozy flare-up night.
Unlike many stir-fry recipes that rely on bloating sauces or hard-to-digest combos, this version is low FODMAP, gluten-free, and meal-prep friendly.
🔹 No bloating ingredients
🔹 Quick, protein-packed, and easy
🔹 Gut-safe flavor that doesn’t feel like a “diet”
Whether you’re managing IBS day-to-day or just want to eat lighter, this tofu stir-fry will keep your tummy happy — and your tastebuds even happier.
Low FODMAP Tofu Stir-Fry with Rice
Equipment
- Non-stick skillet or wok
- Mixing bowl
- Spatula or wooden spoon
- Rice cooker or saucepan (for rice)
Ingredients
For the Stir-Fry:
- 1 block firm tofu pressed & cubed
- 1 cup zucchini thinly sliced
- ½ red bell pepper within low FODMAP limits
- 1 cup baby spinach
- 1 tbsp ginger fresh, grated
- 2 tbsp scallion greens only the green part
- 2 tbsp garlic-infused olive oil FODMAP-safe flavor
For the Sauce:
- 2 tbsp tamari gluten-free soy sauce
- 1 tbsp maple syrup
- 1 tsp sesame oil
- 1 tsp rice vinegar
- 1 tsp cornstarch optional, for thickening
To Serve:
- 1 cup cooked jasmine or white rice
- 1 tsp sesame seeds optional topping
Instructions
Press Tofu:
- Wrap tofu in a clean towel, place something heavy on top, and press for 10 mins. Cube it.
Mix Sauce:
- Combine tamari, maple syrup, sesame oil, rice vinegar, and cornstarch in a small bowl. Set aside.
Sear Tofu:
- In a hot non-stick skillet with garlic-infused oil, sear tofu cubes until golden on all sides (about 6–8 mins).
Cook Veggies:
- Add ginger, zucchini, and bell pepper. Stir-fry for 3–4 minutes until slightly tender.
Add Sauce & Spinach:
- Pour in the sauce, toss well, and add spinach. Cook for 1–2 minutes until wilted and sauce thickens.
Serve:
- Spoon stir-fry over cooked rice and sprinkle with sesame seeds.
Notes
🥗 Full Nutrition Table
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 390 kcal | – |
| Protein | 20g | 40% |
| Carbohydrates | 38g | 13% |
| Fiber | 5g | 20% |
| Sugars | 6g | – |
| Total Fat | 18g | 28% |
| Saturated Fat | 2.5g | 12% |
| Iron | 4mg | 22% |
| Calcium | 180mg | 18% |
| Sodium | 650mg | 27% |
*Based on a 2,000 calorie diet
🧠 Important Notes:
- Only use the green parts of scallions to keep it FODMAP-safe.
- Use garlic-infused oil made with olive oil, not sunflower oil (which may contain fructans).
- Swap zucchini for bok choy or carrots if preferred.
- Add cornstarch only if you prefer a thicker sauce.