Smokey & Tangy Low FODMAP BBQ Tofu Kabobs (No Garlic or Onion!)

Looking for a Low FODMAP tofu recipe that’s packed with flavor but won’t upset your stomach? These Low FODMAP BBQ Tofu Kabobs are the perfect solution. Smoky, tangy, and lightly caramelized on the grill, they make a delicious addition to your next cookout or weeknight dinner. Plus, they’re made with a simple homemade barbecue sauce that keeps things gut-friendly—no onion or garlic needed!

Check out Plant-Based Cookout Delights for Low FODMAP and GERD Diets for more ideas on grilling with plant-based proteins while keeping your meals easy on the stomach.

Why This Recipe Works for a Low FODMAP Diet

Tofu can be tricky when following a Low FODMAP diet, but the key is choosing the right kind:

• Firm or Extra-Firm Tofu – These types are Low FODMAP in servings of up to 1 cup because much of the FODMAP content is removed during the pressing process.

• Avoid Silken Tofu – This variety contains higher amounts of FODMAPs and is best avoided if you’re sensitive to them.

Tofu is a great plant-based protein for those following a Low FODMAP diet, and there are many ways to incorporate it into your meals. If you're looking for more meatless meal ideas, check out Plant-Based Meal Ideas: Whole Food Swaps for Meatless Delights, which offers creative ways to enjoy plant-based eating without digestive discomfort.

In addition to using the right tofu, this recipe features a homemade BBQ sauce that delivers all the bold flavors of classic barbecue without the digestive discomfort.

Variations & Serving Ideas

These BBQ tofu kabobs are super versatile, so feel free to make them your own while keeping them Low FODMAP.

• If you want more variety, you can add zucchini, bell peppers, green beans, or eggplant to the skewers.

• No grill? Bake at 400°F (200°C) for 15-20 minutes, flipping halfway through.

• Try the Air Fryer! Cook at 375°F (190°C) for 12-15 minutes, turning once for even crispiness.

• Serve with rice, quinoa, or a simple green salad for a complete meal.

• For a complete meal, serve these BBQ tofu kabobs with a refreshing side dish like Low FODMAP Lemon Herb Pasta Salad. 

Tips for the Best BBQ Tofu

For the best texture and flavor, keep these tips in mind:

• Press the Tofu Well – The drier the tofu, the better it absorbs the BBQ sauce.

• Use Fresh Skewers – Soak wooden skewers in water for 20 minutes before grilling to prevent burning.

• Let It Marinate – The longer the tofu sits in the BBQ sauce, the deeper the flavor.

• Don’t Overcrowd the Grill – Leave space between the skewers so they cook evenly and develop a nice char.

FAQs

Is Tofu Low FODMAP?

Yes! Firm and extra-firm tofu are Low FODMAP in servings of up to 1 cup per meal. Silken tofu is high FODMAP and should be avoided.

Can I Make These Without a Grill?

Absolutely! You can bake or air-fry them instead. Both methods work well for a slightly different texture.

How Do I Store Leftovers?

Store leftover kabobs in an airtight container in the fridge for up to 3 days. To reheat, warm them in a skillet or air fryer for the best texture.

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