These quick and easy tofu tacos are high in protein and low in FODMAPs. What more do you need in a gut-friendly midweek meal? If you love Tex-Mex inspired food but thought tacos were off the menu on a vegan, low FODMAP diet, this is the recipe for you.
Although meat, onion and dairy-free tacos might not be authentic, you can still create a great-tasting taco to suit your dietary needs. Why should you have to miss out?
Top Tip: Dried beans are a big staple in Mexican cooking. However, to keep things a bit more gut-friendly we'll be using canned beans and pairing them with extra firm tofu. This means we can reduce the fart-inducing effect of beans without limiting our protein. Getting adequate protein in our main meals will help us to feel more satisfied and keep us feeling fuller for longer.
An easy protein swap in this recipe is to switch out the tofu for smoked tempeh. Use the simple mincing technique I perfected for this vegan chocolate chilli recipe to give your tacos a whole new feel, without altering the FODMAP levels.
Jump to:
Ingredients
To make these tasty tofu tacos you'll need the following:
The main ingredients
- Smoked firm tofu - See my tips and brand recommendations below.
- Canned butter/lima beans - These should be thoroughly rinsed and drained before use. See the FODMAP tips section for why I choose to use butterbeans.
- Canned tomatoes - I prefer cherry tomatoes for this recipe but plum tomatoes work too.
- Carrots - These are FODMAP free so don't require weighing. I used one large carrot for two portions. It goes a long way once it's grated. I prefer to grate it so that it cooks much quicker.
Flavours
- Asafoetida - If you've never used it before it's a great onion/garlic replacement in cooked dishes. A little goes a long way and it's best to temper it in hot oil to mellow the pungency and bring out the allium flavour.
- Ground cumin - The classic warming spice and flavour for Tex-Mex style recipes.
- Fresh herbs of choice - I used basil and flat-leaf parsley.
- Fresh lime juice - The seedless, Persian limes most common here in the UK would be considered medium-large sized when compared to Key/Mexican limes. All my recipes use Persian limes. In this dish, these can be substituted for Key/Mexican limes if that's what you have available. Roll the whole lime around beneath the palm of your hand on a firm work surface to soften. This helps to release the maximum amount of juice once you come to press it.
- Dried oregano - I use the more readily available Mediterranean oregano. If you do have access to Mexican oregano then this would be a better option for this dish. Due to the more intense citrus notes of Mexican oregano, you may wish to reduce the lime juice accordingly.
- Smoked paprika - I add this to most of my meat-style dishes. I think it adds a depth of flavour and smokiness that can be often lacking in meat-free recipes.
- Chilli powder/flakes - This can be omitted or increased depending on taste and tolerance.
Optional garnish
- Spring onions/scallions - Use the green tips only if following a low FODMAP diet. Replace with chives/garlic chives if preferred.
- Coconut yoghurt - This is the base of my dairy-free sour cream. Replace with plain, lactose-free yoghurt if preferred.
- Nutritional yeast - A popular vegan ingredient that gives a cheesy, slightly fermented flavour to cheese-style sauces and dips.
- Black salt/kala namak - Not essential but I enjoy the depth of flavour from its pungent, eggy aroma. No need to buy it specifically for this recipe. If you don't have it on hand substitute it with your preferred variety of salt.
- Avocado - Adds a nice creaminess that complements and cools the acidity and spice.
- Dairy-free cheese - I use coconut-based cheddar-style cheese. Replace with your preferred cheese, low lactose or lactose-free if required.
See the recipe card for full quantities and the FODMAP ingredient notes for detailed low FODMAP portions.
Instructions
Begin by pressing as much water as possible out of the tofu. You can do this with a dedicated tofu press. If you don't own a tofu press then the easiest way is to firmly press between your hands over the sink. If the tofu still seems to be wet then wrap it in a clean kitchen cloth, place it on a tray and press it beneath something heavy, such as a stack of books or a mortar and pestle, for 30 minutes.
Once pressed tear the tofu into small chunks. I prefer to do this with my fingers to give a more natural, uneven appearance. Depending on the brand of tofu you use it may not break apart easily. If your tofu doesn't readily break apart then dice it into small, even chunks.
Open your canned butter beans and drain off the canning liquid. This liquid is where most of the water-soluble FODMAPs are contained. Pour the beans into a sieve and rinse thoroughly under running water. I like to do this for a few minutes until the beans stop foaming. Set the beans aside to drain completely.
Grate the carrot, I use a basic box grater. Open the canned tomatoes. Wash and finely shred your fresh herbs and spring onion greens if using. Having everything ready to go makes this a quick and easy midweek recipe.
Using a non-stick pan on medium heat add garlic-infused oil and heat it for approx 30 seconds. Sprinkle the asafoetida over the surface of the oil and allow it to temper in the hot oil for a further 30 seconds. Add in the carrot, tofu, smoked paprika, cumin and chilli powder. Stir well to ensure it doesn't stick. Fry for 3 minutes, stirring frequently.
Add the lime juice, tomatoes, butter beans, oregano, salt and pepper. Simmer for 10-15 minutes until everything is heated through and the carrots are softened to your liking.
Optional: I like to crush half of the cherry tomatoes into the sauce and leave the other half whole. You can crush them all for a wetter sauce or leave them all whole, which in my opinion looks better once served. If the mixture looks like it's sticking or drying out I rinse out the empty tomato can with a little boiling water, swirl it to capture the leftover juices and add that to the pan.
Whilst the mixture simmers make the vegan sour cream. To the coconut yoghurt add the nutritional yeast, black salt and lime juice. Stir until all of the powders have dissolved and the yoghurt has turned a uniform, slightly creamy colour.
Now you're ready to fill your taco shells. I start with a small layer of greens. I used shredded romaine lettuce but feel free to use any greens you enjoy. Top each taco shell with roughly ¼ of the filling. I serve any excess on the side, either on top of rice or in a sturdy lettuce leaf cup.
Hint: The easiest way I've found to stuff my taco shells without making a mess is to prop them up on an inverted muffin tin. See the image above and watch the recipe video to see how well this technique works.
Garnish the filled tacos with coconut sour cream, spring onion greens, fresh herbs, avocado slices, shredded cheese and chilli flakes. To make a complete meal I serve my tacos with boiled rice on the side.
Recipe FAQ
The answer to this used to be fairly simple but the changes to the FODMAP listing of tofu in the Monash app last year have caused a bit of confusion. Simply put, the firmer the tofu the fewer FODMAPs it contains. This is because the FODMAPs in tofu, namely the oligosaccharides, GOS and fructans are water-soluble. The more water that is pressed out of the tofu the fewer FODMAPs remain.
This means that firm and extra firm varieties of tofu are considered low FODMAP. According to the Monash app, a low FODMAP portion of firm tofu is a generous 170g. However, at 175g it becomes moderate for fructans and at 205g becomes high in fructans. Previously no FODMAP types or upper limits were listed for firm tofu. This meant that it was freely included in recipes (including mine) without the need to consider how it stacked with other FODMAPs or ingredients in the same meal. This is why you may come across older recipes where tofu is used alongside other high fructan ingredients. Based on the new FODMAP values these recipes could potentially be a FODMAP stacking issue for some people.
If you've previously been eating tofu without FODMAP stacking then there's no need to reduce or restrict the amount you eat. These guidelines apply to those new to the diet or that are particularly sensitive to the effects of FODMAP stacking.
It's also important to note that this recommended serving size applies to plain tofu. As the popularity of tofu increases, many brands are now smoked, marinated or flavoured. It's important to check the ingredients for high FODMAP flavourings such as garlic, onion, mango, coconut, honey or agave to name a few.
Even if you're using firm tofu it's still advisable to press and drain the tofu before use. This helps to remove any excess water that the tofu has been packaged in.
Silken or soft varieties of tofu contain a much higher water content and are therefore higher in FODMAPs. Silken tofu is listed as having a low FODMAP serving size of 39g. It becomes moderate for GOS at 46g and high for GOS and fructans at 170g.
If you're new to eating tofu, especially on a low FODMAP diet, then I think you'll find my video on how to cook tofu that doesn't suck really helpful.
Substitutions
- Plain firm tofu - If smoked tofu isn't available try marinating plain, pressed tofu overnight. I use a mix of toasted sesame oil, soy sauce/tamari, smoked paprika and a dash of maple syrup to achieve a smoky, bacon-like flavour.
- Corn tortillas - Try swapping the corn taco shells for soft corn tortillas. You can drape them over the shelves in your oven and bake them for a few minutes to create your own taco shells or eat them as a soft wrap. If you're on the low FODMAP diet be aware that although corn tortillas have the same low FODMAP serving of 2 per portion they do contain higher levels of both FOS and GOS. This means that you'll be more at risk for FODMAP stacking and exceeding your tolerance when combined with the beans and tofu.
- Coriander leaf - Typically coriander leaf would be the garnish of choice for this type of dish. I don't use it at all as I can't stomach it but feel free to substitute it for or combine it with the other fresh herbs in this recipe.
Variations
My recipes are always offered with the best of inspirational intentions and are open to interpretation. I strongly believe that cooking by taste, availability and instinct are skills we should all try to develop. Wherever possible I'll recommend variations and encourage you to play and learn as you go.
- Spicy - Use chipotle chilli powder for a more authentic pop of heat. Chipotle is not a common ingredient here in the UK. It is often more expensive and harder to source than regular chilli. This opinion will be unpopular with the spice connoisseurs amongst you but my experience is that I don't typically add enough to be able to taste a difference. Fight me on it in the comments below!
- Deluxe - Smash the avocado into simple guacamole by adding fresh basil, lime juice, salt and pepper.
- Minty - Add some finely shredded fresh or dried mint to the coconut sour cream.
- Gut friendly - Omit the chilli powder and flakes. Some people with gut issues find that their symptoms are triggered by the capsaicin in chilli. This also makes the overall dish more palatable for kids.
Budget tips
Ingredients cost
Pairing the tofu with butter beans in this recipe not only makes sense for our gut but also for our wallets. Smoked tofu is a much more expensive ingredient than canned butter beans. Adding the butter beans to one block of tofu allows us to experience the smoky taste and texture of the tofu whilst keeping the cost down.
Depending on your budget you may wish to create this recipe using a single protein source of either the tofu or butter beans alone. If you use tofu only you may need more than one block to create a satisfying meal. This is where the cost of using all tofu begins to add up.
If you use butter beans only this greatly reduces the overall cost of the recipe. However, if you need to also stick to a low FODMAP portion this would make for a fairly small portion. You may wish to add some protein-rich spinach or shredded kale into the sauce to help bulk out the taco and make it a bit more filling.
Energy costs
None of the ingredients here requires extensive cooking. All can be eaten as they are so this recipe is great for a quick meal with minimal energy usage. Once the carrots are softened and everything is warmed through the dish is ready.
To cut down on wasted energy on the stovetop always have your ingredients ready to go before turning on the heat. This minimizes the amount of time spent chopping, weighing or preparing in between adding the ingredients to the pan.
To avoid getting distracted whilst cooking, and leaving the stove on for longer than necessary, the vegan sour cream can be prepped in advance.
Storage & Food Safety
The coconut sour cream can be prepped in advance. It will store in an airtight container in the fridge for up to a week or until the use-by date on the yoghurt, whichever comes first.
Due to the addition of salt and lime juice, some separation may occur but this will not affect the flavour. If this happens stir the sour cream briskly before use until any visible liquid has been incorporated back into the yoghurt.
The tofu taco filling is best served straight away. Leftovers can be refrigerated and reheated the following day on the stovetop or in the microwave until piping hot.
Due to the distinct changes in the texture of the tofu once it's been frozen and thawed I don't recommend freezing this recipe. However, any leftover, unused tofu can be frozen. The tofu will need to be thawed and well pressed before using it in another recipe.
Vegan Tips
You may be surprised to hear that not all citrus fruits are vegan. Unfortunately due to the preservation methods, they may not be considered vegan. Waxes such as beeswax and shellac (a resin secreted by the female Lac bug) are often used to preserve the appearance and shelf life of citrus fruits. Wherever possible choose unwaxed varieties or double-check the label.
Gluten-Free Tips
When buying smoked tofu be aware that it may be flavoured with soy sauce. Whilst this small amount of wheat is suitable for the low FODMAP it is not an option for those with wheat allergies or coeliac disease.
Some gluten-free brands of flavoured tofu available include:
Another option is to flavour your own plain firm tofu using tamari and smoked paprika.
Dairy-Free Tips
Whilst dairy-free sour cream is readily available these days most of the brands I've come across include FODMAP-containing ingredients such as legumes, oats and flavourings.
If FODMAPs are not an issue for you then consider replacing my homemade yoghurt dressing with a premade dairy-free sour cream.
FODMAP Tips
Mixing and matching our protein sources as we do in this recipe is a great way to spread out the FODMAP load across different FODMAP types.
Whilst other beans such as black beans or pinto beans may be more authentic, when we take the FODMAPs into consideration we see that these beans contain both GOS and FOS. For this recipe, it's best to stick to a bean that contains GOS only. This is so that we don't risk FODMAP stacking with the FOS in the tofu.
FODMAP Servings
As written ½ of this recipe is one low FODMAP serving. One single serving of this recipe contains approx:
- 1+⅛ Fructan serving - 100g tofu =>½ fructan serving + 20g coconut cheese = ½ fructan serving + 2 Tbsps lime juice = ⅛ fructan serving
- 1 GOS serving - 35g butter beans = 1 GOS serving
- 0 Mannitol
- 1 Sorbitol serving - If using optional garnish of avocado - 30g avocado = 1 sorbitol serving
- 1+¼ Fructose - 100g canned cherry tomatoes = 1 fructose portion + ¼ teaspoon chilli powder and flakes = ¼ fructose serving
- 0 Lactose - All my recipes are vegan and therefore free from dairy and lactose. Yay!
Always refer to the Monash app for current safe serves and FODMAP categorisations.
FODMAP Ingredient Notes
Asafoetida
Some varieties may contain wheat flour. If this is an issue for you then source the pure version or wheat-free brands. I typically use the Schwartz brand which is blended with rice flour. If using pure asafoetida or undiluted Indian hing reduce the recipe amount by at least half until you get used to the intensity of your purchased brand.
Avocado
FODMAP safe at 30g. Servings of 45g or more contain moderate to high amounts of sorbitol. I always advise weighing your FODMAP safe portions on a food scale rather than using the volume or count measurement. This especially applies to an ingredient such as avocados that differ dramatically in size.
Butter/lima beans
Canned, rinsed and drained butter beans contain GOS and have a low FODMAP serving of 35g. Canned legumes and pulses have a lower FODMAP content than dried beans because the water-soluble Oligos Fructans and GOS leach out of the bean and are washed away in the canning water. People that do not usually tolerate legumes may find that low FODMAP servings of canned, drained beans are more easily digested.
Corn hard taco shell
Two shells per meal are considered a typical portion however, this food remains low in FODMAPs in servings of up to 500g. In this case, I would eat according to my appetite.
Garlic oil
Infused garlic oil, (free from visible garlic pieces) is FODMAP safe. Pure oils are free from carbohydrates which makes them naturally FODMAP free. Some people with IBS may have non-FODMAP reactions to oil. If you prefer you may omit the oil and water saute your ingredients instead. Bear in mind that omitting garlic oil from a recipe will affect the finished flavour. You may wish to add ginger, asafoetida, spring onion greens, leek green tips, or chives to compensate for the lack of garlic flavour.
Spring onion greens/scallions
The dark green tips are FODMAP free, eat freely according to appetite. The white bulbs are high in fructans with no safe serving listed. To minimise waste you can regrow the green tips several times by placing the bulbs in a jar of water on the windowsill. For best results rinse the bulbs and change the water daily.
Tomatoes round, canned/tinned
Low FODMAP serving of 100g per meal. Becomes moderate for fructose at servings of 138g and high for fructose at servings of 186g.
Shopping Tips
FODY garlic-infused extra virgin olive oil (250ml). If you're worried about using garlic oil then this brand is officially low FODMAP certified by Monash. Unfortunately, as with any niche branded product, you'll pay a premium for the peace of mind that comes with certification. When purchasing regular garlic oil look for the words "infused" and make sure the oil is clear and free from any visible garlic cloves, pieces or sediment.
Taifun organic smoked extra firm tofu (200g). This brand is low FODMAP but not wheat or gluten-free due to the use of soy sauce. I love this one so much that I can eat it greedily, straight out of the packet. The thing to note is this is a small 200g pack so you'll definitely need two packs if you're planning on the recipe serving four people which can work out expensive. I tend to wait for this to come on offer then stock up and keep the excess in the freezer.
Steenbergs asafoetida (60g). Buying asafoetida online can be a tricky business. This one is moderately priced, lists its ingredients and is a blend of asafoetida and fenugreek. Many online do not specify the ingredients, they may be blended with wheat flour or otherwise contaminated or unsuitable for those avoiding wheat and gluten. I usually buy the Schwartz brand from the supermarket. It's widely available, affordable and blended with rice flour which makes it a good choice for those that need to avoid wheat and gluten. Check out this video I created all about buying and cooking with asafoetida.
We use affiliate links here to help support our work. Purchasing through these links does not affect your consumer rights or the price you pay but may result in The Irritable Vegan receiving a small commission payment. We thank you for supporting us in this way whilst you shop.
Free From
- Celery free
- Garlic free - If plain cooking oil is used
- Gluten free - Check tofu flavourings. Ensure asafoetida is wheat-free.
- Mustard free
- Onion free - Omit optional spring onion garnish
- Peanut free
- Sesame free - Check tofu flavourings
- Tree nut free
- Wheat free - Check tofu flavourings. Ensure asafoetida is wheat-free.
- Lactose free
- Mannitol free
Please always double-check your ingredients to ensure your products, brands and version is "free-from" if required. Where we list free from FODMAPs please be aware we are referring to free from excess FODMAPs as defined by low/high FODMAP limits in the Monash app and not a true allergy-safe definition of "free-from".
Most plant foods will still contain some level of FODMAPs but in amounts that are considered to be tolerable for most people on the low FODMAP diet.
Recipe
Easy Tofu Tacos
AFFILIATE DISCLAIMER
We may use affiliate links here to help support our work. As an Amazon affiliate we earn commissions off qualifying purchases. We thank you for supporting us in this way whilst you shop.
Equipment
- 1 Box grater
- 1 Muffin tin optional
Cook mode
Ingredients
Tofu Taco Filling
- 200 g smoked tofu
- 70 g butter/lima beans - Canned, rinsed and drained
- 1 tablespoon garlic infused oil - Clear oil with no visible garlic pieces
- 1 teaspoon asafoetida - Ensure wheat free if required
- 1 large carrot
- 1 teaspoon smoked paprika
- 1 teaspoon cumin
- ¼ teaspoon chilli powder - Omit or increase depending on tolerance
- 1 tablespoon lime juice
- 200 g canned tomatoes - I used cherry but plum/roma works too
- 1 teaspoon dried oregano
- 1 pinch freshly ground black pepper - To taste
- 1 pinch salt - To taste
- 4 pieces hard corn taco shells
Vegan sour cream
- 250 g coconut yoghurt
- 2 tablespoon nutritional yeast
- ½ teaspoon black salt/kala namak - Optional - use regular salt if preferred
- 1 tablespoon lime juice
Optional sides/garnish
- 1 cup romaine lettuce - Use any greens you prefer
- 2 tablespoon spring onion/scallion greens - Finely chopped
- 2 tablespoon fresh herbs - I use basil and parsley
- ¼ teaspoon dried chilli flakes - Omit or increase depending on tolerance
- 40 g dairy free cheese
- 60 g avocado - sliced
- 2 cups boiled rice - To serve
Instructions
Tofu Taco Filling
- Press as much water as possible from 200 g smoked tofu then tear it into small, 2cm chunks.
- Thoroughly rinse 70 g butter/lima beans and set aside to drain.
- Grate 1 large carrot and finely shred 1 cup romaine lettuce , 2 Tbsp spring onion/scallion greens and 2 Tbsp fresh herbs.
- To a non stick pan on medium heat add 1 Tbsp garlic infused oil and heat for 30 seconds. Sprinkle over 1 tsp asafoetida and allow it to temper in the hot oil for 30 seconds.
- Stir in the carrot, tofu, 1 tsp smoked paprika, 1 tsp cumin and ¼ tsp chilli powder. Fry for 3 minutes, stirring frequently.
- Add 1 Tbsp lime juice, 200 g canned tomatoes, butter beans, 1 tsp dried oregano, 1 pinch salt and 1 pinch freshly ground black pepper. Simmer for 10-15 minutes until everything is heated through and the carrots are softened to your liking.
- Whilst the mixture simmers make your vegan sour cream.
Vegan Sour Cream
- Mix together 250 g coconut yoghurt, 2 Tbsp nutritional yeast, ½ tsp black salt/kala namak and 1 Tbsp lime juice until no visible powders remain.
Fill Your Taco
- Place a muffin tin upside down onto the table. Stand two taco shells in between the muffin holes. This helps to keep the taco shells standing upright whilst you fill them.
- Add a small handful of lettuce or your preferred greens to the base of the taco shell. Fill with ¼ of the tofu filling and drizzle over the vegan sour cream. Any leftover filling can be served on the side, over rice or in a sturdy lettuce leaf.
- Garnish with the optional toppings and serve with boiled rice on the side.
Recipe Video
Notes
- 1 cup = 250 ml
- 1 tablespoon = 15 ml
- 1 teaspoon = 5 ml
Recipe Video
What do you ALWAYS leave out of your taco's?
For me, it's coriander leaf, bleurgh! Do you like it spicy or mild? Cheesy or fresh? Let me know in the comments below.
Please don't forget to rate ⭐, review and pin the recipe. Every single one helps more people, just like you, to find it when they search.
Tag us on Instagram @theirritablevegan and #theirritablevegan so we can see your creation and share it with our community.
Vicki Romanin says
So blown away! I am "new", ie several weeks into this FODMAP thing, and it has been a tough go to find good, satisfying (big athlete appetite and have lost weight due to these medical circumstances), delicious (also a vegan foodie) recipes...especially as a vegan! Have had several professional nutritionists turn me away, saying in essence that "vegan FODMAP is too restrictive and can't make it work". The recipes I have found (and even the book I ordered & paid for) are BLAND, super skinny, and built for dieting meat eaters. So sad. Have managed to lose even more weight & muscle on these pathetic portions.
This is the first of your recipes I have tried and it was yummy, filling & anything but bland! LOVE the sour cream (which I am going to use even after I am "cured") and I don't even usually eat the stuff. Very grateful. Thank you!
Michelle @ The Irritable Vegan says
Welcome to the family! Comments like these are the ONLY thing that keeps me going so thank you so much for taking the time to share your review. I am such a BIG foodie with a BIG appetite so flavour and portion sizes have always been the focus for me when I create my recipes. From the very beginning of my low FODMAP journey I was determined not to have to eat meals that made me sad and I'm so pleased that ethos is showing through in my recipes. So sorry about the response you're getting from the professionals that you've spoken to. They are right, vegan AND low FODMAP is HARD but to dismiss it as impossible is a lazy excuse for professional advice. It sounds to me that they are not confident or familiar with a vegan diet so they are copping out of the need to expand their own knowledge. I can personally recommend Carrie from The Wild Gut Project. She is a qualified vegan dietitian with first hand knowledge of IBS and the low FODMAP diet. Best of luck to you with your muscle building, I'm currently working through my first ever bodybuilding style shred with The Sculpted Vegan and whilst it's definitely NOT low FODMAP my meals are huuuuge and incredibly satisfying.