Low FODMAP Spinach Tofu Quinoa Bowl

Posted on September 21, 2023

Looking for high protein meal ideas? Try our Spinach Tofu Quinoa Bowl- A delightful fusion of flavours that is gentle on your stomach. A protein-packed meal, with vibrant, low-FODMAP ingredients like baby spinach, cherry tomatoes, and cucumber. We’ve added diced tofu for an extra protein boost, all tied together with a zesty olive oil and lemon juice. This meal is quick to prepare and perfect for breakfast, lunch or dinner!

Low FODMAP Spinach Tofu Quinoa Bowl

Prep time: 10 mins
Cook time: 30 mins


  • 1 cup quinoa, rinsed
  • 2 cups water
  • 1 cup baby spinach leaves
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup sliced cucumber
  • 1/4 cup diced firm tofu
  • 1 tablespoon chopped fresh chives (green parts only)
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste


  1. 1. In a medium saucepan, combine the quinoa and water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15-20 minutes, or until the quinoa is cooked and the water is absorbed. Fluff the quinoa with a fork and let it cool slightly.
  2. 2. While the quinoa is cooking, prepare the vegetables. Wash and chop the baby spinach, halve the cherry tomatoes, slice the cucumber, and dice the firm tofu.
  3. 3. In a small bowl, whisk together the olive oil and lemon juice to create a simple vinaigrette. Season with salt and pepper to taste.
  4. 4. In a large mixing bowl, combine the cooked quinoa, chopped spinach, halved cherry tomatoes, sliced cucumber, and diced tofu.
  5. 5. Pour the vinaigrette over the quinoa mixture and gently toss everything together until well combined.
  6. 6. Sprinkle the chopped fresh chives over the top of the quinoa bowl for added flavor.
  7. 7. Serve the quinoa bowl warm or at room temperature. (Note: You can also top it off with a boiled egg). Enjoy!

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