Delicious Low FODMAP Vietnamese Noodles With Firm Tofu Recipe!

Posted on September 07, 2017

Low FODMAP Vietnamese Noodles with Firm Tofu Recipe!

We recently updated our App with a whole heap of new tested foods.

As this month’s FODMAP food testing theme was ‘vegan’, we’re delight to confirm that at a 100g serve, firm tofu is safely low FODMAP!

The second round’ of great news is for low FODMAP vegans, vegetarians and meat alternative lovers!

When we met the talented Hannah Taylor last week, she donated us another one of her delicious low FODMAP recipes, this time using recently-tested firm tofu! 

Check out her next low FODMAP masterpiece below!


Vietnamese Noodles with Oven Baked Tofu

by Hannah Taylor

Hannah recently experimented with oven-baked tofu, as baking can enhance the flavours of the marinade it is cooked in while creating crispier tofu than what you get from simply pan-frying.

Plus, all you have to do is mix the tofu and marinade together and let it do its thing in the oven!

Who doesn’t love a quick and easy meal?


Hannah sure knows how to make a low FODMAP meal delicious!

Serves = 4


Tofu and marinade:

  • 400g Firm Tofu
  • 2 tbsp Garlic infused oil
  • 2 tbsp lime juice
  • 1 tbsp soy sauce
  • 2 tbsp brown sugar
  • 1 stalk lemongrass


  • 4 tbsp rice vinegar
  • 2 tbsp white sugar
  • ½ cup water
  • 3 tbsp lime juice
  • 1 tbsp garlic infused oil

Noodle Bowl:

  • 200g vermicelli noodles
  • 2 carrots, grated
  • 1 cucumber, sliced into thin strips
  • 4 cups iceberg lettuce, finely sliced
  • 2 cups bean sprouts
  • Coriander for garnish – optional
  • Lime wedge to serve – optional


  1. First press the tofu. To do this, slice tofu into approx. 1 cm cubes and lay on half a fluff-free towel. Fold other half of towel over tofu, place weight on top and leave for 30 minutes. This will result in less soggy tofu.
  2. Preheat oven to 1600c fan forced.
  3. Combine tofu and marinade in an oven proof dish and set aside for 10 minutes before placing in the oven for a further 30 minutes to cook, turning once.
  4. Meanwhile, cook noodles according to packet instructions.
  5. Mix together dressing ingredients in a bowl.
  6. To serve, combine noodles, vegetables and tofu in individual serving bowls and drizzle with dressing. Alternatively, you can place ingredients in the centre of the table and let your guests help themselves!


Simply delicious!

About the author

Hannah Taylor

My name is Hannah Taylor and I am a Dietitian with a strong interest in gastrointestinal health, mindful eating, and the growing research about the gut-brain axis. My passion for GUT health began in 2012 when I was diagnosed with Irritable Bowel Syndrome (IBS). I know first hand what it’s like to struggle with food intolerances and I want to help others who are in the same boat. I love to get creative in the kitchen so I created “You Be You Nutrition” to provide a wide variety of meal ideas to cater for a range of intolerances with a main focus on the low FODMAP diet.

Eat with confidence!

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