Low FODMAP Oven Easy

Low FODMAP Spiced Tofu Bites

Crispy baked tofu bites with warm Middle Eastern spices. A high-protein, plant-based snack or salad topper.

Prep Time
15m
Cook Time
25m
Total Time
40m
Servings
4
Low FODMAP Spiced Tofu Bites

Instructions

  1. 1

    Preheat oven to 400°F (200°C).

  2. 2

    Line a baking sheet with parchment paper.

  3. 3

    Press tofu for at least 15 minutes to remove excess moisture.

  4. 4

    Cut tofu into 1-inch cubes.

  5. 5

    In a large bowl, combine garlic-infused oil with all spices and salt.

  6. 6

    Add tofu cubes and gently toss to coat evenly.

  7. 7

    Spread tofu in a single layer on prepared baking sheet.

  8. 8

    Bake for 20-25 minutes, flipping halfway through.

  9. 9

    Tofu should be golden and crispy on the edges.

  10. 10

    Serve warm with lemon wedges.

  11. 11

    Great as a snack or over salads.

FODMAP Notes

Firm tofu is low FODMAP at 2/3 cup (160g) per serving. This recipe portions one block across 4 servings which is safe. All spices are FODMAP-friendly. Garlic-infused oil provides flavor without FODMAPs.

Tips

  • 💡 Press tofu well for crispier results
  • 💡 Can marinate overnight for more flavor
  • 💡 Add to Buddha bowls or salads
  • 💡 Try air frying for extra crispness
#snack #appetizer #vegetarian #vegan #gluten-free #dairy-free #high-protein

Recipe Notes

These spiced tofu bites are incredibly versatile - enjoy them as a snack, add to salads, or serve as an appetizer with dipping sauce. The warm spice blend gives them an addictive, savory flavor.

Substitutions

  • Tofu: Tempeh (check FODMAP portions)
  • Spices: Za’atar or curry powder
  • Dipping sauce: Tahini-lemon dressing

Storage

  • Refrigerator: Keeps 4-5 days
  • Reheat: Air fryer or oven to re-crisp

FODMAP Stacking Note

One serving (1/4 block tofu) is low FODMAP. Tofu is generally well tolerated.

  • Low FODMAP Tempeh Curry Bowls
  • Low FODMAP Mediterranean Salad
  • Low FODMAP Buddha Bowl