Vegan & Low FODMAP Crispy Rock Tofu Bowl

Crispy Rock Tofu Bowl.

This crispy rock tofu is inspired by Nobu’s rock shrimp tempura. I used a vegan mayo base to create the delicious sauce, and crisped tofu cubes in an air fryer to mimic the crunchy shrimp texture. You can enjoy this crispy rock tofu as is or in a rice & veggie bowl as pictured. This recipe is entirely plant-based and low FODMAP for those of you struggling with IBS, SIBO, leaky gut, or another digestive issue that has landed you in a temporary low FODMAP diet.

Crispy Rock Tofu

I absolutely LOVE tofu and use it often. It’s an easy source of protein and can be molded into so many different things. If you are unable to eat tofu or just don’t like it, you can sub it for Pumfu (made from pumpkin seeds), tempeh, or seitan.

To get a super crispy tofu quick, I used my air fryer. You can absolutely make these in your oven, it just requires a bit more time and cleanup. If you’re thinking about investing in an air fryer, check out my top picks on Amazon:

If you’re new to veganism and prefer a more realistic shrimp alternative, the following companies have great alternatives. To note, I don’t recommend alternatives like this forever. They’re great in the beginning to make for an easier transition to a plant-based diet, but can be expensive and unhealthy long term. These three companies are on the healthier side though compared to many other similar companies out there.

• The Plant-Based Seafood Co
• Sophie’s Kitchen
• Vegan Zeastar

I used a high protein tofu (super firm tofu) because it has little water making it chewier and crispier. It also has a much higher protein content than regular soft tofu. My favorite comes from Trader Joe’s but here are a few options you can find online:

The base of the crispy rock tofu sauce is vegan mayo. As much as I love vegan mayo, it can be expensive and inaccessible to some. The following vegan mayos are available online in certain areas, but if you still can’t find them you can create your own vegan mayo. All you’ll need to do is blend 1/2 cup of oil (I prefer avocado oil) with 1/4 cup of plant-based milk (I use oat) and a tsp of apple cider vinegar or white vinegar. If you don’t have a blender, use a whisk.

*NOTE: If you are low FODMAP, the only vegan mayo I know of that is low FODMAP is from Primal Kitchen. If you don’t have Primal Kitchen accessible to you, make your own mayo following the instructions in the paragraph above.

Crispy Lotus Chips

The lotus chips are one of my favorite parts of this recipe, and add another level of crunch to the already crispy rock tofu. If you’re low FODMAP, don’t add any more than 2 or 3 chips to your bowl. Any more than that is high FODMAP which can trigger symptoms. If you’re want to be extra careful, just remove them completely. The recipe is still incredible without them!

Rice & Veggies

I love this crispy rock tofu with simple veggies and a rice base. I used raw shredded purple cabbage, raw cucumber, and red bell peppers and carrots lightly sauteed in tamari, a soy sauce alternative. Top with sesame seeds and chives and you’re good to go!

{Related Recipes: If you like this recipe you’ll love my STICKY SESAME TOFU BITES and my SESAME SOBA STIRFRY.}