Low-FODMAP 30-Minute Sesame Glazed Tofu; Gluten-free, Vegan

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Here is a fabulous recipe for all low-FODMAP vegans, plant-based foodies, and anyone else that loves the flavor of sesame glazed tofu (that’s me!).

Since my daughter began a vegetarian lifestyle four years ago, I have been growing my low-FODMAP vegan recipes (see low-FODMAP Vegan Blog).  I love that we can have low-FODMAP portions of firm tofu, canned lentils and chickpeas as well as tempeh (plus amazing grains like quinoa and oats).

This is a straightforward and super flavorful recipe for low-FODMAP Sesame Glazed Tofu.  Crisp and so delicious, you will enjoy this light supper or lunch any day of the week.  Ready in under 30 minutes!

You may also love my:

Or check out over 450 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)

Serves: 2

Prep time: 5 min

Cook time: 15 min

Total time: 20 min


  • 7 ounces or 200 g extra firm tofu, drained (this is about 1/2 block)
    • 160 g firm tofu is one low-FODMAP serving
  • 4 tablespoons of cornstarch; divided into 3 tbsp. and 1 tbsp.
  • 1 teaspoon paprika
  • 2 tablespoons garlic infused oil, or canola oil, depending on your preference (for frying)
    • Infused oils contain the flavor but NOT the FODMAPs of garlic and onion.  See my low-FODMAP Top 11 Tips for the reason!
  • 3 tablespoons soy sauce or gluten-free soy sauce
    • I like low-sodium
  • 1/4 cup of water, plus 1 tablespoon; divided
  • 1 & 1/2 tablespoons sesame oil
  • 1 & 1/2 tablespoons rice vinegar (not ‘seasoned rice vinegar’)
  • 3 & 1/2 tablespoons maple syrup
  • 2 tablespoons toasted sesame seeds, plus extra for garnish
  • Green scallion tips, chopped
    • Avoid the bulbs as they are higher in FODMAP content


  • Begin by pressing your tofu: wrap it in a towel and leave something heavy on it for about 2-3 minutes
  • While tofu is pressing, create a slurry with 1 tbsp. of the cornstarch in 1 tbsp. of water, mixed well. Set aside for later
  • Cut tofu into chunks, bite sized
  • Mix remaining 3 tbsp. cornstarch and paprika together in a medium bowl, then add in chunks of tofu and toss to coat
  • Place coated tofu pieces into a non-stick medium sized saucepan over medium heat with your oil
    • Do not crowd your pieces, work in batches if necessary
  • Cook for about 5-7 minutes, flipping often until all sides are golden and slightly crisp
  • While cooking, prepare sauce
  • In a medium pot, place soy sauce, water, sesame oil, rice vinegar and maple syrup and mix well
  • Place sauce on the stove and cook over medium low until hot, but not boiling
  • Add in the slurry and begin to stir the sauce for 3-5 mins until the cornstarch has dissolved and the sauce thickens
  • Remove from heat, add the tofu to the sauce in the pot, or add the sauce to the pan with the tofu.  Mix in your 2 tbsp. sesame seeds
  • Toss to coat everything. Serve over white rice and top with extra sesame seeds and scallion tips

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Comments Rating 4.88 (8 reviews)

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  9. Very good recipe January 29, 2024
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