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tofu bok choy

Low FODMAP Tofu with Baby Bok Choy & Oyster Sauce

Make sure to use firm or extra firm tofu in this recipe for Tofu with Baby Bok Choy & Oyster Sauce to keep it low FODMAP. And use gluten free versions of the oyster sauce to keep it gluten free.

Course: Dinner, Main Course
Cuisine: American, Asian
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Makes: 4 servings
Calories: 297 kcal
Author: Dédé Wilson


  • 1, 14 to 16 ounce (400 g to 455 g) container of firm tofu
  • 12.25 ounces (350 g) baby bok choy
  • 2 tablespoons Low FODMAP Garlic-Infused Oil, made with vegetable oil or purchased equivalent
  • 2 tablespoons oyster sauce, use gluten-free if following a gluten-free diet
  • 1 teaspoon sesame oil
  • Chilli powder, ground red serrano chilli, optional
  • cups (360 g) cooked rice, white or brown or cooked quinoa


  1. Lay several layers of paper towels on a cutting board. Slice the block of tofu into 3/4 inch (2 cm) rectangular slabs and place side by side on the paper towels. Place more layers of paper towels on top of tofu and weigh down with another cutting board or baking sheet pan. Weigh down the board with something heavy like canned goods or a cast iron pan. Allow tofu to sit for 10 minutes; this process will rid the tofu of excess water and it will fry up more crisp.
  2. Meanwhile, prep the bok choy. Trim and discard the root ends. Separate the leaves, swish them around in a bowl of cool water, drain and dry thoroughly. (A salad spinner works well or just pat them really dry with a clean kitchen towel). If any of the leaves are especially large, cut them into small pieces; we usually leave the baby bok choy leaves as is.
  3. Once the tofu is drained, cut it into 1-inch (2.5 cm) cubes.
  4. Heat a wok or other large, wide, heavy pan over high heat. Add oil and heat until shimmering. Add cubes of tofu and allow to cook for several minutes, probably at least 5, or until the bottoms are browned and crisped. Use a sharp edged spatula to flip all the cubes over and continue cooking until the tofu is well browned or at least 2 sides.
  5. Add the bok choy, the oyster sauce and the sesame oil and toss them into the tofu well to combine. Keep cooking over high heat, tossing occasionally, for a couple of minutes or until bok choy is tender yet still crisp. The veggie cooks quickly, so don’t walk away. Season to taste with the chilli powder, if desired.
  6. Tofu with Baby Bok Choy and Oyster Sauce is ready to serve with your choice of grain. There are usually no leftovers, but if there are we like them topped with a poached or fried egg after the stir-fry has been quickly heated in the microwave.

Dédé's Quick Recipe Tips Video


If You Can Tolerate

  • Fructans: If you and garlic get along, feel free to use regular vegetable oil and add 1 to 2 finely minced garlic cloves along with the bok choy.
Nutrition Facts
Low FODMAP Tofu with Baby Bok Choy & Oyster Sauce
Amount Per Serving
Calories 297 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 1g5%
Sodium 56mg2%
Carbohydrates 31g10%
Fiber 1g4%
Sugar 1g1%
Protein 13g26%
Vitamin A 3865IU77%
Vitamin C 39.1mg47%
Calcium 96mg10%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.