Fody's Korean BBQ Low FODMAP Tofu


15 Min

10 Min

Makes 2 to 3 servings

Description of Fody's Low FODMAP Korean BBQ Tofu

If you are looking for a tofu dish with TONS of flavor, you are going to love Fody's Korean BBQ Low FODMAP Tofu. You can serve it with quinoa, plain white or brown rice, or plate it up as I did here in a bowl with cabbage and broccoli. Color, texture, flavor and protein all in one low FODMAP stir-fry dish. The Fody Korean BBQ Sauce & Marinade is all you need to season the tofu, in addition to salt and pepper.

A splatter screen comes in very handy for this dish. Read the directions and take care as the dish will sputter and splatter when you add the marinade to the tofu in hot oil.

Fody's Low FODMAP Korean BBQ Tofu Ingredients

  • 14-ounce to 16-ounce (400 g to 455 g) block extra-firm tofu
  • 2 tablespoons sifted cornstarch
  • Kosher salt
  • Freshly ground black pepper
  • 2 tablespoons Low FODMAP Garlic-Infused Olive Oil
  • 2 tablespoons toasted sesame oil
  • ½ cup (120 ml) Fody Low FODMAP Korean BBQ Sauce & Marinade
  • 2 tablespoons finely sliced scallion greens
  • ½ teaspoon white sesame seeds

Directions for Fody's Low FODMAP Korean BBQ Tofu

Cut the tofu block in half lengthwise to create two broad rectangles. 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 nice and crispy.

Cut drained and pressed tofu into cubes, place tofu in a mixing bowl, sprinkle cornstarch over the top and season with a little bit of salt and pepper. Toss gently to coat.

Heat Low FODMAP Garlic-Infused Olive Oil and toasted sesame oil in a wok or large skillet over medium-high heat. Add tofu and allow to cook, without agitating, until the tofu is crispy and golden brown on the bottom. Flip all the tofu cubes over and continue cooking until crispy on this side as well. Once the tofu is nicely crisped, add the Fody Low FODMAP Korean BBQ Sauce & Marinade and watch for splatters! The sauce will bubble up and almost immediately thicken. Toss the tofu around in the sauce to coat and cook for about 30 seconds until the tofu is coated and the sauce is glossy.

Serve immediately with scallion greens and sesame seeds sprinkled on top. Consider offering this quick main dish with rice and a low FODMAP serving size of broccoli and shredded red cabbage as pictured. I like this with quinoa too along with steamed carrots or a low FODMAP serving size of steamed green beans.

About the Chef

Dédé Wilson

Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step. Recipe brought to you by FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.

This original low FODMAP recipe was created by recipe developer and author Dédé Wilson. You can find many more original low FODMAP recipes, food and diet guidance as well as resources, support and more at FODMAP Everyday®.