I love these tasty low FODMAP tofu chick’n nuggets, they definitely satisfy my fast food & meat cravings. As they are baked, they are a surprisingly light option. I usually serve these with a stack of greens and all my favourite low FODMAP condiments. You can buy low FODMAP ketchup and other great sauces from Fody.
Tofu: Tofu usually needs pre-pressing but some newer brands (particularly in the UK) don’t require this step. For the tofu that requires pressing, overnight is best. The more pressed the tofu, the more marinade it can take on.
Chewy texture: If making these fresh, the low FODMAP tofu chick’n nuggets will be a little softer than regular nuggets. To create a chewy texture, you can freeze pressed tofu and defrost it before starting (see these tips from FOOD52). Freezing and thawing tofu twice makes an even better stringy, chewy chicken texture. As a shortcut, what I usually do is freeze the cooked nuggets in batches and reheat them later (cooking instructions below).
These nuggets were adapted to be low FODMAP from this already amazing Jessica in the Kitchen recipe.
Low FODMAP Tofu Chick’n Nuggets
Equipment
- Large baking tray/sheet
Ingredients
For Marinated Tofu
- 400 g (1 pack) extra-firm tofu (pre-pressed if needed)
- 60 ml (¼ cup) soy sauce (sub. gluten free tamari if required)
- 1 tbsp garlic oil
- 1 tbsp onion oil (sub. garlic oil)
- 1 tbsp nutritional yeast (optional)
- 1 tsp smoked paprika
- 1 tsp liquid smoke (optional)
Batter
- 2 eggs (if vegetarian, otherwise sub. for the vegan milk & vinegar mixture below)
- OR
- 120 ml (½ cup) low FODMAP milk (e.g. plant-based unsweetened almond)
- 1 tsp apple cider vinegar
- 100 g (⅔ cup) gluten free flour (e.g. Bob's Red Mill 1-to-1)
Crumb Mixture
- 150 g (1 ¼ cups) gluten free bread crumbs (homemade or shop bought)
- 1 tbsp smoked paprika
- 1 tbsp nutritional yeast (optional)
- 1 tbsp garlic oil
- 1 tbsp onion oil (sub. garlic oil)
- 1 tsp Italian herbs (sub. oregano & basil mix)
- 1 tsp sea salt
Instructions
- Slice the pressed tofu into two thin sheets (lengthways along the thin side, like opening a book). Tear roughly into ~1 inch chunks. Mix all marinade ingredients together in a bowl. Thoroughly coat the tofu in the marinade and leave to one side (at least 15 minutes or overnight).
- Line a large baking sheet with unwaxed baking/parchment paper. Heat the oven to 205°C/400°F.
- Make the nugget coating stations (liquid, flour and crumbs) in separate bowls. In one bowl, whisk the eggs (if using) OR mix the milk and vinegar together and set to the side. Add the flour to another bowl and leave to the side. Lastly, mix all the crumb ingredients together in a third bowl.
- Line up the marinated tofu, flour, liquid mixture and crumbs. Take a piece of tofu, coat in flour and shake off excess, dip in liquid mixture and shake of excess. Lastly, roll the battered tofu in breadcrumbs until fully coated and place on the baking tray. Repeat until all the tofu is coated.
- Bake the tofu nuggets for 25 minutes, flipping halfway through, until golden brown.
- These are great to freeze in batches (this makes them chewier which I love) and can be reheated. I usually microwave for 2 minutes (between kitchen/paper towels) and grill on high until crispy (~3 minutes). Or heat from frozen 220°C/425°F for ~10 minutes.
