Low FODMAP Crispy Tofu Bowl

Bol de tofu croustillant, faible en FODMAP

A meal that's vibrant in color and rich in fiber, all while being low in FODMAPs! This bowl is easy to make, perfect for meal prep, and a delightful treat you won't want to miss during the week.

Preparation 15 min
Cooking 15-20 min
Portion 3

Nutrition Facts (per serving)



For the tofu

  • 1 block (454 g) extra firm tofu, crumbled by hand

  • 15 ml (1 tbsp) cornstarch

  • 5 ml (1 tsp) vegetable oil

  • 60 ml (¼ cup) light soy sauce

  • 30 ml (2 tbsp) rice vinegar

  • 30 ml (2 tbsp) nutritional yeast (optional)

  • 20 ml (1 tbsp + 1 tsp) maple syrup

  • 15 ml (1 tbsp) sesame butter (tahini), or peanut butter

  • 15 ml (1 tbsp) fresh ginger, finely chopped

  • 1 ml (¼ tsp) sriracha sauce (optional)

For the dressing

  • Juice of ½ lime (or 15 ml (1 tbsp))

  • 15 ml (1 tbsp) light mayonnaise

  • 15 ml (1 tbsp) 0% plain yogourt

For the bowl

  • 2 carrots, grated

  • 3 Lebanese cucumbers, sliced

  • 5-6 radishes, thinly sliced

  • 750 ml (3 cups) mixed lettuce

  • 250 ml (1 cup) millet (or quinoa), cooked

  • 180 ml (¾ cup) alfalfa sprouts

  • 3 green onions, green part only, chopped


  1. In a bowl, combine the tofu, cornstarch, and oil. Coat the tofu well and place it in the basket of an air fryer. Cook for about 10 minutes, stirring occasionally.

  2. In the same bowl, mix the soy sauce, vinegar, nutritional yeast, maple syrup, tahini, ginger, and sriracha sauce. Take 3 tablespoons of this sauce, set aside in another small bowl, and add lime juice, mayonnaise, and yogourt to make the dressing.

  3. After the first cooking of the tofu, add the remaining sauce and cook for another 8 to 10 minutes.

  4. Meanwhile, prepare the bowls with ⅓ of each ingredient, add the warm tofu, and serve with the dressing and green onions.


*For oven cooking, preheat the oven to 425°F (220°C), line a baking sheet with parchment paper and cook the tofu for about 20-25 minutes. Then mix with the sauce and return to the oven for 5-10 minutes.


Can be kept for 5 days in an airtight container in the refrigerator.

Registered Dietitian Nutritionist