Low FODMAP Crispy Asian Tofu Lettuce Wraps
Recipe

Low FODMAP Crispy Asian Tofu Lettuce Wraps

Published on Friday, April 19, 2024
by
Jessie Hulsey

Low-FODMAP
Acid Reflux
GERD
IBS
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Discover the Flavorful World of Crispy Asian Tofu Lettuce Wraps

Crispy Asian Tofu Lettuce Wraps are a delicious and healthy meal perfect for lunch or dinner!

This dish is a great way to enjoy the flavors of Asian cuisine in a light and refreshing way. The crispy tofu, fresh lettuce, and flavorful sauce make for a satisfying, filling, and delicious meal!

Whether you are a vegetarian or just looking for a healthier alternative to traditional meat-based dishes, Crispy Asian Tofu Lettuce Wraps are a great choice. This dish is easy to make and can be customized to suit your taste preferences. 

Tofu: Low FODMAP Protein Option

Tofu is a versatile and nutritious plant-based protein option that can be used in various dishes, including Crispy Asian Tofu Lettuce Wraps. It is made from soybeans and is naturally gluten-free, low in calories, and high in protein. Tofu is also a good source of iron, calcium, and other essential nutrients.

For those following a Low FODMAP diet, tofu is a great protein option as it is low in FODMAPs. FODMAPs are short-chain carbohydrates that can be difficult to digest for some people, causing symptoms such as bloating, gas, and abdominal pain. According to Monash University, 6 oz, about 1 cup, of firm, drained tofu is considered Low FODMAP friendly. 

Low FODMAP Ingredients and Substitutions

Tofu Selection and Preparation

Tofu is a great source of protein and a staple ingredient in many Asian dishes. When selecting tofu for the Low FODMAP diet, it is important to choose firm or extra-firm tofu as it contains less FODMAPs than soft or silken tofu. To prepare crispy tofu for the lettuce wraps, the tofu should be pressed to remove excess water. This can be done by wrapping the tofu in a clean kitchen towel and placing a heavy object on top for at least 30 minutes.

To prepare tofu for the Crispy Asian Tofu Lettuce Wraps, first, press the tofu to remove excess water. Then, slice the tofu into cubes and marinate it in a mixture of soy sauce, sesame oil, maple syrup, and cornstarch. This will give the tofu a flavorful and crispy coating when cooked.

When cooking the tofu, it is essential to use a non-stick pan or a well-seasoned cast-iron skillet to prevent sticking. Cook the tofu over medium-high heat until it is golden brown and crispy.

Lettuce Varieties 

Lettuce cups are a great Low FODMAP alternative to traditional wraps or bread. When selecting lettuce for the Low FODMAP diet, it is important to choose varieties that are low in FODMAPs. Some Low FODMAP options include butter lettuce, iceberg lettuce, and green leaf romaine lettuce. These varieties can be used as a base for the crispy tofu filling and additional toppings.

Additional Fillings and Toppings

To add additional flavor and texture to the crispy Asian tofu lettuce wraps, Low FODMAP fillings and toppings can be added. Some Low FODMAP options include shredded carrots, sliced cucumber, shredded radish, chopped peanuts, and fresh cilantro. These ingredients can be used to create a delicious and satisfying Low FODMAP meal.

Serving Suggestions

Crispy Asian tofu lettuce wraps can be served as a main course or as an appetizer. They pair well with steamed rice or noodles. For even more color and nutrients, serve the wraps with a side of stir-fried vegetables or a salad. These lettuce wraps are a healthy and delicious dish that can be enjoyed by vegetarians and meat-eaters alike.

Frequently Asked Questions

What are the best ingredients to use for crispy tofu lettuce wraps?

The best ingredients for crispy tofu lettuce wraps include firm or extra-firm tofu, lettuce leaves, fresh vegetables such as radishes, carrots, and cucumbers, and flavorful sauces like peanut sauce.

How can I make tofu lettuce wraps in an air fryer?

To make tofu lettuce wraps in an air fryer, first, preheat the air fryer to 375°F. Then, toss the marinated tofu cubes in cornstarch and place them in the air fryer basket. Cook for 10-12 minutes, shaking the basket occasionally to ensure even cooking. Once the tofu is crispy and golden brown, remove it from the air fryer and assemble the lettuce wraps with your preferred ingredients and sauce.

Are tofu lettuce wraps considered a healthy meal option?

Tofu lettuce wraps can be a healthy meal option, especially when made with fresh vegetables and a light sauce. Tofu is a good source of plant-based protein, and lettuce leaves provide a low-carb, low-calorie alternative to traditional wraps or bread. However, the nutritional value of each recipe may vary depending on the ingredients and sauce used.

What are some traditional side dishes to serve with tofu lettuce wraps?

Some traditional side dishes to serve with tofu lettuce wraps include steamed rice, stir-fried vegetables, or a light soup. Edamame, spring rolls, or dumplings can also be a tasty addition to the meal. Choose side dishes that complement the flavors of the lettuce wraps and add some variety to the meal.

[[ recipeID=recipe-8lua366gx, title=Low FODMAP Crispy Asian Tofu Lettuce Wraps ]]

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Jessie Hulsey

RD, LD

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Low FODMAP Crispy Asian Tofu Lettuce Wraps

Our Crispy Asian Tofu Lettuce Wraps are a Low FODMAP vegetarian meal that promises a satisfying crunch with fresh vegetables, making it an ideal choice for a flavorful, meatless meal option!

Servings: 10

Keywords:

  • Prep Time: 50 mins
  • Cook Time: 20 mins
  • Total Time: 1 hours 10 mins

Ingredients

Instructions

Ingredients

Tofu

  • 14 ounces extra-firm tofu, pressed
  • 3 tablespoons low-sodium soy sauce
  • 1 teaspoon toasted sesame oil
  • 2 teaspoons maple syrup
  • 5-6 tablespoons cornstarch

Peanut Sauce

  • 1/2 cup salted creamy peanut butter
  • 1 tablespoon soy sauce
  • 1 tablespoon maple syrup
  • 1/4 teaspoon red pepper flakes
  • 2-3 tablespoons lime juice
  • 3-4 tablespoons water (to thin)

For Serving:

  • 1 cup thinly sliced Low FODMAP vegetables (carrots, radish, etc.)
  • 1 small head of green lettuce
  • Fresh cilantro or Thai basil

Instructions

  1. To start, drain excess liquid from the tofu by wrapping it in a clean towel and placing a heavy object on top, allowing it to press for approximately 30 minutes.
  2. While the tofu is pressing, prepare the peanut sauce by combining all ingredients except water in a small mixing bowl, whisking until smooth, then gradually adding water until the desired consistency is achieved, adjusting seasoning as necessary, and setting aside for later use.
  3. Once the tofu is pressed, cut it into approximately 3/4-inch cubes and place them in a large mixing bowl or container with a lid. Add soy sauce, sesame oil, and maple syrup, gently tossing to coat, then let marinate for 15 minutes.
  4. Preheat the oven to 400 degrees F and line a baking sheet with parchment paper.
  5. After marinating, add cornstarch to the tofu, tossing gently until evenly coated and no longer wet.
  6. Heat a large skillet over medium heat, adding a small amount of sesame oil. Cook the tofu cubes until golden brown on all sides, approximately 2-3 minutes per side, then transfer them to the prepared baking sheet and bake for 10-15 minutes until crispy.
  7. While the tofu is baking, prepare your desired vegetables and herbs for serving and set them aside.
  8. Wash and dry the lettuce, separating it gently to create cups slightly larger than the palm of your hand. Each cup can hold approximately five tofu cubes and toppings.
  9. Remove from the oven once the tofu has baked for 10-15 minutes. 
  10. To serve, arrange the lettuce cups on a platter and top each with approximately five tofu cubes, followed by the desired vegetables and herbs, serving the peanut sauce on the side for dipping. Enjoy!

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 10

Amount Per Serving
Calories 161
% Daily Value*
Total Fat 9g 13%
Saturated Fat 1.6g 8%
Trans Fat 0g
Sodium 279.8mg 11%
Total Carbohydrate 13.5g 4%
Dietary Fiber 2.4g 9%
Sugars 5.2g
Protein 8.3g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Notes

For best results, use firm or extra firm tofu for this recipe to ensure it holds its shape well during pressing, marinating, and cooking.


You can adjust the amount of soy sauce, maple syrup, lime, and other seasonings in the peanut sauce according to your personal taste preferences.


This recipe can be made gluten-free using tamari instead of soy sauce, ensuring all other ingredients are gluten-free.


Leftover tofu cups can be stored in an airtight container in the refrigerator for 2-3 days, though they are best enjoyed fresh.