Air Fryer Tofu

Air fryer tofu is a crispy, high-protein low-FODMAP side or main that gets its savory depth from gluten-free tamari and garlic-infused oil instead of onion or garlic bulb.

Prep 20 min

Cook 15 min

Serves 2

VeganGluten-freeDairy-free

Ingredients

• 1 block firm or extra-firm tofu (about 340g / 12 oz), drained and pressed. This gives two 170g servings. Monash tests firm and hard tofu as low FODMAP at 170g per serve; silken tofu is not low FODMAP.
• 1 tablespoon gluten-free tamari, plus 1 to 2 teaspoons for finishing (soy sauce is low FODMAP at about 2 tablespoons per serve)
• 1 tablespoon cornstarch (cornflour)
• 1 tablespoon garlic-infused olive oil
• 1/2 teaspoon grated fresh ginger, or 1/4 teaspoon ground ginger
• 1 teaspoon rice vinegar
• 1 teaspoon maple syrup (optional, for a touch of sweetness)
• Green tops of 2 scallions (spring onions), thinly sliced, for garnish
• 1 teaspoon sesame seeds (optional)
• Salt and black pepper, to taste

Instructions

Press and season the tofu

1. Wrap the drained tofu block in a clean towel or paper towels, set it on a plate, and weight it with a heavy pan or a few cans. Press for 15 minutes to squeeze out excess water.
2. Cut the pressed tofu into cubes of about 3/4 inch (2 cm).
3. In a bowl, toss the cubes gently with 1 tablespoon tamari. Let them sit 2 minutes, then sprinkle over the cornstarch and toss again until each piece is lightly and evenly coated.

Air fry

1. Preheat the air fryer to 400 F (200 C) for 3 minutes.
2. Drizzle the garlic-infused oil over the coated tofu and toss to distribute.
3. Arrange the cubes in a single layer in the basket, leaving space between them. Air fry for 12 to 15 minutes, shaking the basket every 5 minutes, until the tofu is golden and crisp on the outside.

Finish

1. While the tofu cooks, whisk together the finishing tamari, rice vinegar, ginger, and maple syrup (if using) in a small bowl.
2. Transfer the hot tofu to a bowl, pour over the sauce, and toss to coat.
3. Scatter with the sliced scallion green tops and sesame seeds. Season with salt and pepper and serve right away.

Tips & Substitutions

• Press it well. The more water you remove before cooking, the crisper the tofu turns out. A firm 15-minute press under weight is enough; a tofu press works too.
• Use firm, not silken. Only firm and extra-firm tofu are tested as low FODMAP (170g per serve). Silken and soft tofu hold more of the FODMAPs removed during pressing, so keep them off the plate here.
• Swap the coating. Rice flour or potato starch stands in for cornstarch one for one. All three are pure starches with no wheat, so the coating stays low FODMAP.
• Watch bottled sauces. Skip jarred stir-fry, teriyaki, and hoisin sauces, which almost always list onion or garlic. Plain gluten-free tamari keeps this dish clean; cap it near 2 tablespoons total per serve.
• Add gentle heat. A pinch of chili flakes or a few drops of chili oil in the finishing sauce adds warmth without onion or garlic.
• No air fryer? Bake the cubes on a lined tray at 425 F (220 C) for 25 to 30 minutes, turning once, until crisp.

Why This Works

• Firm tofu is pressed and set. Coagulating and draining the soy curds removes much of the water-soluble GOS, which is why firm and hard tofu test low FODMAP at 170g while silken tofu does not.
• Garlic flavor without the fructans. Garlic-infused oil carries garlic's aroma while leaving the fructans behind, since those FODMAPs are water soluble and do not dissolve into oil.
• Cornstarch is starch, not flour. The coating is refined corn starch with the fructan-containing parts of the grain removed, so it crisps the tofu without adding FODMAPs.
• Green tops only. The fructans in the onion family concentrate in the white bulb. Using just the green scallion tops gives an oniony finish that stays low FODMAP.

Storage

Store cooled tofu in an airtight container in the fridge for 3 to 4 days. Re-crisp leftovers in the air fryer at 375 F (190 C) for 3 to 4 minutes; the microwave will soften the crust. This dish does not freeze well, as the texture turns spongy once thawed. Keep individual servings to about 170g of tofu to stay within the tested low-FODMAP portion, and check the Monash app for current tested serving sizes.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.