Recipes | Lunch

Low FODMAP Tofu Salad

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Low FODMAP Tofu Salad is easy, protein packed and versatile enough to serve as a sandwich filling, on a bed of greens or just scoop up with something low FODMAP and crunchy of your choice, like crackers, corn chips or pretzels. A little mayonnaise, Dijon mustard, a spritz of lemon juice, salt and pepper, chopped carrot, celery and scallion greens and lunch is ready! The only trick is that you have to freeze the tofu overnight, so plan ahead. Full explanation below.

low FODMAP Tofu Salad on black wooden plate, turquoise backdrop

Freezing Tofu

Freezing tofu, right in the package, changes its texture. It becomes spongy and porous and frankly, a bit odd, unless you know how to use it to your advantage. For stir-fries, it actually allows the tofu to soak up more sauce and therefore more flavor, but for our purposes of a low FODMAP Tofu Salad, we do it to create a crumbly texture.

Frozen Tofu History

Freezing tofu is nothing new. For centuries tofu has been frozen in Chinese and Japanese cultures as a way of preserving it during the cold months of the year. Tofu is largely water, some say over 85% water, so when frozen the ice crystals expand and push apart the protein network. Once thawed, the water drains out of the tofu, leaving a new spongy – some say meaty – texture.

There are many ways to freeze it, some in the package it comes in, complete with liquid. Other techniques drain it first. I like taking the easy way out when I can, and in this instance,  I get great results by just popping the whole, sealed package in the freezer.

vertical image of low FODMAP Tofu Salad on black wooden plate and glass bowl

Defrosting Your Tofu

Once the tofu is frozen solid, you need to defrost, which could take several hours at room temperature, so plan accordingly.

Once thawed, empty the tofu and water into a colander and get in there with your hands and simultaneously crumble the tofu and press out as much liquid as you can. The texture will be fluffy crumbles, ready to combine with mayonnaise and other ingredients.

What Is Mock Tuna or Vegan Tuna?

Perhaps you have heard the terms Mock Tuna or Vegan Tuna? That is a recipe that is essentially the same as what I have presented here with the addition of flaked seaweed to give the vegan, tofu dish a “fishy” taste. Both nori and dulse flakes have been lab tested by Monash and have low FODMAP amounts. Dulse flakes would be perfect here. They are low FODMAP in 2 teaspoon (10 g) portions, which is a lot. You could just try sprinkling some on and see how you like it. And if you need it to be vegan, please use vegan mayonnaise.

A Note on Celery & FODMAPs

Perhaps you have seen celery on high FODMAP food lists. This is most likely because it has a big fat Red Light high FODMAP designation on the Monash app. But when you click through the app entry, which you should always do, you will see that 10 g or about a quarter of a medium stalk of celery is low FODMAP. We use 1 stalk in this recipe, and it makes 6 servings, so you will remain within low FODMAP limits.

Our Tofu Salad Can Be Vegan

Simply use a vegan mayonnaise!

Ingredients for Low FODMAP Tofu Salad

Make sure that you use firm or extra-firm tofu (also called plain or firm). Soft and silken tofu are high FODMAP. You can read more in our articles about Soy Products.

Ingredients for Low TOFU Salald

Making Low FODMAP Tofu Salad

Plan ahead because you have to freeze your tofu overnight.

Once defrosted, dump your tofu into a colander in the sink. Get in there with your hands and start crumbling.

crumbling frozen defrosted tofu in green colander

Once it is all crumbled, press as much water out of the tofu as possible until it is quite dry and fluffy.

keep crumbling tofu until it is an evenly crumbled texture, then press as much water out of it as possible. It should feel dry and almost fluffy

Combine all your ingredients and season to taste.

combining ingredients for tofu salad in glass bowl

Ready to eat!

close up of low FODMAP Tofu Salad

low FODMAP Tofu Salad on black wooden plate, turquoise backdrop
5 from 1 vote

Low FODMAP Tofu Salad

Low FODMAP Tofu Salad is easy, protein packed and versatile enough to serve as a sandwich filling, on a bed of greens or just scoop up with something low FODMAP and crunchy of your choice, like crackers, corn chips or pretzels. A little mayonnaise, Dijon mustard, a spritz of lemon juice, salt and pepper, chopped carrot, celery and scallion greens and lunch is ready! The only trick is that you have to freeze the tofu overnight, so plan ahead. Full explanation below.

(Makes about 3 cups total)

Makes: 6 Servings
Prep Time: 5 minutes
Freezing Time: 8 hours
Total Time: 8 hours 5 minutes
Author: Dédé Wilson

Ingredients:

  • 14- ounce (400 g) container of firm or extra-firm tofu in water
  • ½ cup (113 g) mayonnaise
  • 2 teaspoons Dijon mustard
  • 2 teaspoons lemon juice
  • 1 medium carrot, peeled and shredded
  • 1 medium stalk celery, finely diced
  • 2 tablespoons chopped scallions, green parts only
  • Kosher salt
  • Freshly ground black pepper
  • Dulse flakes; optional

Preparation:

  1. Place tofu, still in its container, in freezer overnight. Defrost in fridge or at room temperature. Place tofu in colander in sink and begin to break it up with hands and fingers until crumbled. Press as much water out of the tofu as possible. It should feel and look light, spongy, dry and crumbly.
  2. Place tofu in mixing bowl and add mayonnaise, mustard, lemon juice, carrot, celery and scallion greens. Mix together. Taste and season with salt and pepper. Add dulse, if you like. Tofu salad is ready to serve or may be refrigerated in an airtight container for up to 3 days.

Tips

  • Feel free to experiment within low FODMAP guidelines. Chopped no-FODMAP cucumber is a nice addition as are chopped chives instead of the scallion greens. Fresh or dried herbs are lovely too, especially dill and tarragon.

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: lunch
Cuisine: American

Nutrition

Calories: 206kcal | Carbohydrates: 3g | Protein: 7g | Fat: 18g | Saturated Fat: 2g | Cholesterol: 8mg | Sodium: 144mg | Fiber: 1g | Sugar: 1g | Vitamin A: 13IU | Vitamin C: 1mg | Iron: 1mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.