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overhead image of Low FODMAP Asian Tofu Noodle Papaya Salad on a gray plate

Low FODMAP Asian Tofu Noodle Papaya Salad

Looking for a substantial dinner salad? Try our Low FODMAP Asian Tofu Noodle Papaya Salad.

Course: Dinner, lunch
Cuisine: American, Asian
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Makes: 4 Servings
Calories: 521 kcal
Author: Dédé Wilson




  • 14 to 16- ounces (400 g to 455 g) block extra-firm tofu
  • 1 tablespoon Garlic-Infused Oil, made with vegetable oil, or purchased equivalent
  • 6- ounces (170 g) low FODMAP gluten-free spaghetti, such as Jovial
  • 6- ounces (170 g) diced ripe peeled and seeded papaya
  • 5 ¾ ounces (160 g) shredded Savoy cabbage
  • 1 medium carrot, trimmed, peeled and julienned
  • ½ cup (32 g) chopped scallions, green parts only
  • ½ cup (12 g) torn basil leaves
  • ½ cup (10 g) torn cilantro leaves
  • ¼ cup (5 g) torn mint leaves
  • 1- ounce (30 g) fresh baby arugula
  • 1- ounce (30 g) fresh watercress leaves


  1. Make the Dressing: Whisk together all of the dressing ingredients until combined and set aside.
  2. Make the Salad: 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 for about 10 minutes. This technique will remove excess water from the tofu so that it will fry up with a nice crisp outer texture. Once tofu has drained, discard paper towels and cut tofu into cubes.
  3. Heat a large, deep skillet over medium heat and add the oil and heat until oil is shimmering. Add tofu and increase heat to medium-high. Cook undisturbed for a few minutes or until tofu is browned on the bottoms, then toss around and continue to cook until crisp and browned on most sides. Remove from pan and set aside.
  4. Bring a large pot of salted water to a boil and cook the spaghetti until al dente. Drain well and cool.
  5. In a large mixing bowl, toss the pasta with a bit of the dressing to coat and get the noodles slippery and separated. Add the tofu and a bit more dressing and toss again to coat and infuse with flavor. Add the remaining ingredients in order to the bowl and toss gently, adding just enough dressing to lightly and properly dress the salad - you will most likely have dressing left over for another use. Your dinner salad is ready to serve!

Dédé's Quick Recipe Tips Video

Low FODMAP Asian Tofu Noodle Papaya Salad I cook a lot. I am rarely really excited. You could say I am a bit jaded, but I would never complain because it is from being surrounded by amazing food all the time. Every now and then a recipe rises to the top. This Low FODMAP Asian Tofu Noodle Papaya Salad is one of those recipes.


  • Choosing papaya can be tricky. I look for those that are slightly soft, but not mushy, and that give a whiff of sweet fragrance. You could also ask the produce person for help!
Nutrition Facts
Low FODMAP Asian Tofu Noodle Papaya Salad
Amount Per Serving
Calories 521 Calories from Fat 252
% Daily Value*
Fat 28g43%
Sodium 848mg35%
Potassium 17mg0%
Carbohydrates 61g20%
Fiber 4g16%
Sugar 13g14%
Protein 17g34%
Vitamin C 4.5mg5%
Calcium 175mg18%
Iron 0.1mg1%
* Percent Daily Values are based on a 2000 calorie diet.