Low FODMAP Crispy Tofu Triangles

Recipe by Kelsey Russell-Murray



Cook Time


Prep Time



Serves 03

Maintaining a low FODMAP diet when you are vegetarian or vegan can be quite challenging, since many plant-based protein sources (i.e. whole grains and beans/legumes) are high in FODMAPS. Enter tofu - the perfect low FODMAP plant-based protein! However, many traditional tofu marinades and seasonings contain high FODMAP ingredients such as garlic. This baked tofu recipe is low FODMAP approved and get its flavour from a surprise ingredient…ketchup! When baked, the ketchup-based marinade caramelizes to create the perfect sticky, savoury-sweet glaze. A low FODMAP diet can be a great therapeutic option for those struggling with IBS, but this delicious baked tofu recipe can be enjoyed by all! Tofu is an excellent source of plant-based protein and is a great option for all diets. On its own tofu has a very mild, bland taste, making it perfect to soak up this flavour-packed marinade. This is the perfect recipe for any tofu beginners. It is fool-proof and baking it gives it the perfect consistency!


  1. 1

    Preheat oven to 400°F.

  2. 2

    Open and drain tofu. Wrap in paper towel or a dish towel and squeeze gently to remove excess fluid. Slice tofu lengthwise into 3 even slices. Cut each slice into 6 equal triangles. Lay the tofu triangles in a single layer to a large dish.

  3. 3

    Add remaining ingredients to a medium bowl and whisk thoroughly to combine.

  4. 4

    Pour the marinade over the tofu triangles, using a basting brush to make sure each piece is coated.

  5. 5

    Line a metal baking tray with parchment paper and transfer tofu triangles to baking tray, leaving a small amount of space between each piece. Keep the remaining marinade.

  6. 6

    Bake for 20 minutes. Remove from the oven and flip the tofu triangles. Brush the triangles with remaining marinade. Return to the oven for an additional 10 minutes. Tofu should be charred at the edges.

  7. 7

    Remove from the oven and brush with any remaining glaze before serving. Serve with a dipping sauce of your choice! A peanut sauce or vegan queso are delicious options. Keeps in an airtight containing in the fridge for 2-3 days.

  8. 8

    Substitutions: Substitute gluten free soy sauce or tamari for liquid aminos. You can use regular soy sauce if you aren’t gluten free. Swap hot sauce or chili paste of your preference for sriracha. Substitute regular ketchup for FODY brand ketchup if you are not following a low FODMAP diet.

Notice: Content at this site is not intended to prescribe, treat, mitigate, prevent, diagnose or cure any medical condition or its symptoms, which advice should only be obtained from a qualified health professional.

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