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Low-FODMAP Tofu Tacos (Gluten-Free, Vegan Option)

These vegetarian, gluten-free, and low-FODMAP tacos are healthy and quick to throw together, but full of flavor. With a simple substitution, they’re easily made dairy-free and vegan, too!

One of my favorite blogs is back in business!

When I was an undergraduate, long before I was into the blog scene that I’m into now, I was a huge fan of the food blog Eat, Live, RunI obsessively checked the blog first thing when I got up in the morning. The recipes always turned out scrumptious!

In 2014, though, the author Jenna decided to take an indefinite break from blogging…and it was when I no longer had her posts to check every day that I went in search of other blogs…and found Running with Spoons, which led me down the path toward discovering the many blogs I now read, which led me, eventually, to invest in my own little corner of the web. Which were all good things. πŸ™‚

About a week ago, though, I checked Eat, Live, Run for one of my favorite old recipes…and she’s back! If you’re a foodie and you’ve not heard of this blog, I definitely recommend you go check it out!

One of my favorite recipes on Eat, Live, Run was her Vegetable Soft Tacos with Chipotle Sour Cream. I was a self-described “flexitarian” at the time (vegetarian with occasional exceptions), and this plant-based recipe was so full of flavor and nutrition, I made it again and again.

Sadly, said vegetable soft tacos are not even close to low-FODMAP: black beans, onion, large amounts of corn, whole wheat tortillas, avocado, and sour cream are all high-FODMAP ingredients.

Still, I wanted to enjoy this old favorite again, and I often find that even recipes that seem impossible to make low-FODMAP can be modified and the essential flavors can be maintained.

For instance, I subbed extra-firm tofu for the black beans. Of course, the tofu doesn’t taste anything like black beans, but roasting it in olive oil and paprika gave it a really great crispy texture and yummy flavor all its own!

For this recipe, I used Mission gluten-free tortillas. This post is not in any way sponsored by Mission; however, I was really excited when I saw the tortillas on the shelf, as they’re a lot sturdier than most of the brands of brown rice tortillas I’ve found at major grocery stores, which have the taste and texture of hard play-dough. (I wish that weren’t an exaggeration.) These gluten-free Mission tortillas aren’t quite as good as the really chewy flour ones I used to love, but they’re still a huge improvement!

If you can’t get gluten-free flour tortillas, though, you could also use corn tortillas, or just make the tofu, veggies, slaw, and sour cream, and serve up the whole pile over rice.

However you eat ’em, these tacos are super-flavorful, healthy, and allergy-friendly, too!

I’m also linking up with Running on Happy and the Fit Foodie Mama to share the recipe for Meatless Monday.


Low-FODMAP Tofu Tacos
Serves 4
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  1. 12 oz. extra-firm tofu, drained and pressed*
  2. 2 bell peppers, any color
  3. 1 cup frozen corn
  4. 1 Tbsp. + 1 tsp. olive oil, divided
  5. Juice of 2 limes
  6. 1 tsp. paprika
  7. 1 tsp. cumin
  8. 1 1/4 tsp. salt, divided
  9. 2 cups thinly sliced cabbage
  10. 3 radishes
  11. 1 Tbsp. white vinegar
  12. 1 tsp. sugar
  13. 4 oz. lactose-free sour cream, dairy-free sour cream, or full-fat Greek yogurt**
  14. 1/2 tsp. chipotle chili powder
  15. Gluten-free tortillas
  1. Preheat the oven to 425 degrees Fahrenheit.
  2. Dice the tofu into 1/4 inch pieces. Remove the seeds and membranes from the peppers and slice into thin strips.
  3. On one side of a large baking pan, toss together the tofu, 1 Tbsp. olive oil, paprika, and 1/2 tsp. salt. On the other side of the pan, toss together the peppers, corn, 1 tsp. olive oil, cumin and 1/2 tsp. salt.
  4. Bake tofu and veggies for 20 minutes, stirring once half-way through baking time.
  5. Meanwhile, in a large bowl, toss together the cabbage, radishes, vinegar, sugar, and remaining 1/4 tsp. salt. In a small bowl, mix the sour cream or Greek yogurt and chipotle chili powder.
  6. Just before serving, place tortillas individually on plates. Place a damp paper towel over each tortilla and microwave, one at a time, 15 seconds each.
  7. Top tortillas with tofu, veggies, slaw, and sour cream.
  1. *I like Trader Joe's super-firm high-protein tofu, which doesn't require pressing.
  2. **Dairy-free sour cream has not been tested for FODMAP content and is therefore not recommended for the elimination phase of the low-FODMAP diet. Greek yogurt contains small amounts of lactose but is considered low-FODMAP in small servings. For a low-FODMAP and vegan option, you could also simply omit the sour cream.
The Hungry Caterpillar
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  1. Cora says:

    Mmmmm I love that you roasted the corn. And made an easy homemade slaw – brilliant! I never heard of that blog until now, so thank you!

  2. Alyssa says:

    What a good idea to put tofu in tacos. I am picky about my tofu ( I don’t like when it’s not cooked enough!) But I would definitely give this recipe a go!

    1. Joyce says:

      Thanks, Lyss! I always have really good luck with Trader Joe’s super firm tofu, and roasting it made it really crisp!

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