Low FODMAP Miso-Glazed Tofu Skewers with Chili - Low FODMAP Recipe
low-fodmap gluten-free dairy-free vegan nut-free egg-free medium

Low FODMAP Miso-Glazed Tofu Skewers with Chili

Transform firm tofu into irresistible umami-packed skewers with a savory miso-chili glaze. Perfect for grilling season or weeknight dinners that wow.

30 min
Prep Time
15 min
Cook Time
3h 5m
Total Time
4
Servings
high FODMAP Status

This recipe is low FODMAP when prepared as directed. White miso paste is low FODMAP in servings up to 2 tablespoons per person according to Monash University. Tofu is an excellent low FODMAP protein source. Use only garlic-infused oil with no garlic pieces, as FODMAPs do not transfer to oil. Use green parts of spring onions only, as white parts contain high FODMAP fructans. Maple syrup is low FODMAP up to 1 tablespoon per serving. Fresh ginger is low FODMAP and may help with digestion. Bell peppers are low FODMAP up to 75g per serving, and zucchini is low FODMAP up to 65g per serving. Portion size is important—this recipe serves 4 with approximately 100g tofu per person, which is well within safe limits.

If you've ever thought tofu was bland or boring, these miso-glazed skewers are about to change your mind completely. The secret lies in the marinade—a carefully balanced blend of white miso paste, chili oil, and tamari that transforms ordinary tofu into something extraordinary. By pressing the tofu first to remove excess moisture, then letting it soak up all those umami-rich flavors for at least two hours, you create a protein-packed centerpiece that's crispy on the outside and tender within. This technique works beautifully for anyone following a low FODMAP diet, as miso paste is naturally gut-friendly and adds incredible depth without relying on garlic or onion.

What makes this recipe particularly special is its versatility. Thread the marinated tofu onto skewers with low FODMAP vegetables like bell peppers, zucchini, and cherry tomatoes for a complete meal that's as beautiful as it is delicious. The high heat of grilling or broiling caramelizes the miso glaze, creating those coveted charred edges while keeping the interior silky. Whether you're cooking for vegans, vegetarians, or simply looking to add more plant-based meals to your rotation, these skewers deliver restaurant-quality results at home.

The beauty of this recipe extends beyond its flavor—it's genuinely practical for IBS management. Tofu is an excellent low FODMAP protein source, and when paired with the probiotic benefits of miso and the metabolism-boosting properties of chili, you're creating a dish that's as kind to your digestive system as it is satisfying to your taste buds. Serve these skewers over jasmine rice, alongside a crisp salad, or wrapped in gluten-free flatbreads for a meal that proves low FODMAP eating never has to mean compromising on taste.

🥗 Ingredients

Metric

  • 400g firm tofu, pressed and cut into 2.5cm cubes Press for 20-30 minutes to remove excess moisture
  • 2 tablespoons white miso paste Low FODMAP up to 2 tablespoons per serving according to Monash
  • 2 tablespoons tamari or gluten-free soy sauce Ensure certified gluten-free if needed
  • 1 tablespoon garlic-infused oil Use oil only, no garlic pieces - FODMAPs do not transfer to oil
  • 1 tablespoon rice vinegar Adds brightness to the marinade
  • 2 teaspoons maple syrup Low FODMAP up to 1 tablespoon per serving
  • 1 teaspoon chili oil or 1/2 teaspoon red pepper flakes in neutral oil Adjust heat level to preference, ensure no garlic in commercial chili oil
  • 1 teaspoon fresh ginger, finely grated Low FODMAP and aids digestion
  • 1 medium red bell pepper, cut into 2.5cm pieces Low FODMAP up to 75g per serving
  • 1 medium zucchini, sliced into 1cm rounds Low FODMAP up to 65g per serving
  • 1 tablespoon sesame seeds, for garnish Low FODMAP, adds texture and nutty flavor
  • 2 tablespoons spring onion greens only, thinly sliced Use green parts only - white parts are high FODMAP

Imperial

  • 14 oz firm tofu, pressed and cut into 1-inch cubes Press for 20-30 minutes to remove excess moisture
  • 3 tablespoons white miso paste Low FODMAP in typical serving sizes
  • 2 tablespoons tamari or gluten-free soy sauce Ensure certified gluten-free if needed
  • 1 tablespoon garlic-infused oil Use oil only, no garlic pieces
  • 1 tablespoon rice vinegar Adds brightness to the marinade
  • 1 tablespoon maple syrup Low FODMAP sweetener alternative
  • 1-2 teaspoons chili oil or red pepper flakes Adjust heat level to preference
  • 1 teaspoon fresh ginger, grated Low FODMAP and aids digestion
  • 1 red bell pepper, cut into 1-inch pieces Optional for skewers
  • 1 medium zucchini, sliced into rounds Optional for skewers
  • 2 tablespoons sesame seeds For garnish
  • 2 spring onions, green parts only, sliced White parts are high FODMAP

👨‍🍳 Instructions

  1. 1

    Press and Prepare the Tofu

    Drain the tofu and wrap it in a clean kitchen towel or paper towels. Place a heavy object like a cast-iron skillet on top and let it press for 20-30 minutes to remove excess moisture. Once pressed, cut the tofu into uniform 2.5cm (1-inch) cubes so they cook evenly. Pat the cubes dry with paper towels to ensure the marinade adheres properly.

    ⏱️ 30 min
  2. 2

    Make the Miso-Chili Marinade

    In a medium bowl, whisk together the white miso paste, tamari, garlic-infused oil, rice vinegar, maple syrup, chili oil, and grated ginger until smooth and well combined. The mixture should be thick but pourable. Taste and adjust the heat level by adding more chili oil if desired. Remember that the flavors will concentrate during cooking.

    ⏱️ 5 min
  3. 3

    Marinate the Tofu

    Add the tofu cubes to the marinade and gently toss to coat each piece thoroughly. Cover the bowl with plastic wrap or transfer to an airtight container. Refrigerate for at least 2 hours, or ideally 4-6 hours for maximum flavor absorption. Gently stir the tofu once or twice during marinating to ensure even coating. The tofu will absorb the marinade and develop a deeper color.

    ⏱️ 120 min
  4. 4

    Prepare the Skewers

    If using wooden skewers, soak them in water for 30 minutes to prevent burning. Thread the marinated tofu onto skewers, alternating with bell pepper pieces and zucchini rounds. Leave a small gap between pieces to allow heat circulation and even cooking. Reserve any remaining marinade for basting during cooking. You should have approximately 8 skewers.

    ⏱️ 15 min
  5. 5

    Grill or Broil the Skewers

    Preheat your grill to medium-high heat or set your oven to broil with the rack positioned 6 inches from the heat source. Lightly oil the grill grates or line a baking sheet with parchment paper. Cook the skewers for 3-4 minutes per side, turning carefully to achieve even charring on all sides. The tofu should develop golden-brown caramelized edges and the vegetables should be tender with slight char marks. Baste with reserved marinade during the last minute of cooking for extra flavor and gloss.

    ⏱️ 15 min
  6. 6

    Garnish and Serve

    Transfer the skewers to a serving platter and immediately sprinkle with sesame seeds and sliced spring onion greens while still hot. Serve over steamed jasmine rice, quinoa, or alongside a fresh salad. These skewers are best enjoyed warm, with any extra marinade served on the side as a dipping sauce. Store leftovers in an airtight container in the refrigerator for up to 3 days.

    ⏱️ 5 min

🔄 FODMAP-Friendly Swaps

White miso paste → Tahini mixed with tamari and a pinch of salt

If miso is unavailable, tahini provides similar umami depth and creamy texture

Maple syrup → Brown sugar or glucose syrup

Both are low FODMAP sweeteners that caramelize well during cooking

Tamari or gluten-free soy sauce → Coconut aminos

Soy-free alternative with similar savory flavor, naturally gluten-free

Firm tofu → Tempeh, cut into cubes

Another low FODMAP soy-based protein with firmer texture and nuttier flavor

Chili oil → Red pepper flakes in neutral oil or cayenne pepper in olive oil

Provides similar heat without risk of garlic contamination from commercial chili oils

Rice vinegar → White wine vinegar or apple cider vinegar

Both are low FODMAP and provide the necessary acidity to balance the marinade

Garlic-infused oil → Asafoetida powder (pinch) mixed with neutral oil

Provides garlic-like flavor without FODMAPs; use sparingly as it is potent

Spring onion greens → Chives or fresh parsley

Both are low FODMAP herbs that provide fresh, mild onion-like flavor

🔬 The Science Behind This Recipe

Why This Recipe Works for Your Gut

Tofu is a surprisingly gentle protein choice for sensitive stomachs. Made from soybeans, firm tofu contains minimal FODMAPs because the processing removes most of the problematic oligosaccharides that can trigger IBS symptoms. Unlike beans or lentils that often cause bloating, tofu provides complete protein without the digestive distress. The firm texture also means it's easier to digest than softer varieties, making it an excellent choice for those managing gut sensitivities.

The clever use of garlic-infused oil demonstrates a key low-FODMAP principle: flavor compounds are fat-soluble while FODMAPs are water-soluble. By infusing oil with garlic then discarding the solids, you capture all that savory, aromatic flavor without the fructans that typically cause problems. This technique lets you enjoy garlic's taste while keeping your digestive system happy. Similarly, fresh ginger adds warmth and has natural anti-inflammatory properties that can actually soothe the digestive tract, making it a double win for gut health.

Miso paste and tamari bring that umami depth without the wheat found in regular soy sauce. White miso is naturally low in FODMAPs when used in small amounts, and tamari (wheat-free soy sauce) provides rich flavor without gluten concerns. Together, these ingredients create a marinade that's packed with taste but gentle on your system. The fermentation process in both miso and tamari also means some of the harder-to-digest compounds have already been broken down, making them easier for your gut to handle.

📄

Download Printable PDF

Save this recipe for offline use