Recipes | Salads: Main Dish & Sides

Low FODMAP Zoodles & Tofu with Garlicky Peanut Sauce


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Zoodles Aren’t Just for Kids

If you don’t know what zoodles are, well, the name was originally given to zucchini that was cut with a spiral slicer to resemble noodles. Nowadays all sorts of vegetables that have been spiral cut or spiralized, are often referred to as zoodles.

Here we combine zoodles & tofu.

And did the word “garlicky” scare you? Don’t worry! We show you how to enjoy garlic safely – even during the Elimination phase!

low FODMAP Zoodles & Tofu with garlicky peanut sauce on a white platter.

For the most curly, spiral look and texture you will need a special spiral cutting machine, but they can be purchased for about 10 bucks and we give you two ways to hand cut as well.

This dish combines zucchini, carrots, red bell pepper and tofu for a flavor packed vegan/vegetarian main dish where no one will miss the meat.


We like this dish warm or at room temperature, for lunch or dinner, making it a very flexible dish to add to your repertoire. It also packs well for picnics and potlucks.

Low FODMAP zoodles & tofu with garlicky peanut sauce

You might also like our Low FODMAP Banh Mi Bowl with Tofu! Great for dinner or a packable lunch.

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4.2 from 15 votes

Low FODMAP Zoodles & Tofu with Garlicky Peanut Sauce

This meatless dish is hardy enough for dinner but we like it for lunch, too. It’s like your favorite peanut noodle dish from the local Chinese restaurant only made with vegetable “zoodles”.

Makes: 6 Servings
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Author: Dédé Wilson


Peanut Sauce:

Zoodles & Tofu:

  • 14 ounces (400 g) firm or extra-firm tofu
  • 2 medium carrots, scrubbed or peeled, stem end removed
  • 1 red bell pepper, cored
  • 1 medium zucchini, stem end removed
  • 1 tablespoon Low FODMAP Garlic-Infused Oil, prepared with vegetable oil, or purchased equivalent
  • 1/4 cup (4 g) fresh cilantro leaves
  • 1/4 cup (16 g) chopped scallions, green parts only (optional)


  1. For the Sauce: Combine peanut butter, soy sauce, ginger, rice vinegar, sesame oil, brown sugar, oil, and chilli powder in a blender and blend until smooth and combined. Scrape down blender as needed. Thin with as much water as needed to create a nice flowable texture; you will probably need a few tablespoons. Taste and add more hot sauce if desired. Sauce can be refrigerated in an airtight container for up to a week. It might need more thinning after being chilled but no need to pull out the blender. Simply stir in water until you reach the texture you want.
  2. For the Zoodles and Tofu: Cut the tofu block in half lengthwise. Place a triple layer of paper towel on a cutting board, place tofu slabs on top, then cover them with another triple layer of towel. Put something heavy on top, like another cutting board with a heavy pot on top. Allow to sit while you prep the veggies. This technique will remove excess water from the tofu so that it will fry up with a nice crisp outer texture.
  3. Meanwhile, use your spiralizer to cut the carrots, bell pepper and zucchini. Alternately you can (1) coarsely shred the carrots and zucchini and cut the pepper into ¼ inch (6 mm) sticks; (2) use a julienne peeler (we like Zyliss) to prep the 3 veggies; (3) or simply julienne them all with a chef’s knife.
  4. Cut each tofu slab in half lengthwise, then each piece into fourths (see sizes in image).
  5. Heat a large 12-inch (30.5 cm) nonstick skillet over medium-high heat, add Low FODMAP Garlic-Infused Oil and heat until shimmering. Add tofu and cook for several minutes until golden brown on the bottom. Flip the tofu over and cook for a few more minutes until second side is golden brown. Remove tofu and set aside, keeping warm, covered loosely with foil.
  6. Toss the veggies, however you prepped them, in a large bowl with just enough Peanut Sauce to lightly coat, then arrange on platter. Arrange the tofu on top, drizzle with more sauce, garnish with cilantro and scallions, if using.
  7. Serve warm or at room temperature. Dish may be refrigerated in an airtight container for up to 3 days, but we think it is best if you garnish with the cilantro and scallions right before serving. Bring to room temperature before serving.



Course: Dinner & Lunch, Main Course, Salad, Side Dish
Cuisine: American, Asian


Calories: 442kcal | Carbohydrates: 22g | Protein: 17g | Fat: 36g | Saturated Fat: 1g | Sodium: 662mg | Potassium: 87mg | Fiber: 4g | Sugar: 9g | Vitamin A: 665IU | Vitamin C: 2.6mg | Calcium: 127mg | Iron: 0.6mg

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.