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low FODMAP Tofu Salad on black wooden plate, turquoise backdrop

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)

Course: lunch
Cuisine: American
Prep Time: 5 minutes
Freezing Time: 8 hours
Total Time: 8 hours 5 minutes
Makes: 6 Servings
Calories: 206 kcal
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.

Notes:

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.

Nutrition Facts
Low FODMAP Tofu Salad
Amount Per Serving
Calories 206 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 2g10%
Cholesterol 8mg3%
Sodium 144mg6%
Carbohydrates 3g1%
Fiber 1g4%
Sugar 1g1%
Protein 7g14%
Vitamin A 13IU0%
Vitamin C 1mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.