Low FODMAP Soba Stir Fry with Tofu (Easy Vegan Dinner)

This low FODMAP soba stir fry is one of my go-to easy low FODMAP dinner recipes: crispy baked tofu, bok choy, carrots and red cabbage tossed with buckwheat soba noodles in a tamari, ginger and sesame sauce. It’s vegan, ready in 30 minutes, and gentle on the gut, with no garlic or onion needed.

Whether you’re in the elimination phase of the low FODMAP diet or just want a light, veggie-packed dinner, this one comes together fast. I’ve included serving sizes for every ingredient below, so you know exactly how much of each to use.

Why you’ll love it

• Ready in 30 minutes, with the tofu baking while you prep the veggies
• Low FODMAP and vegan, with portions kept within tested serving sizes
• Big flavor without garlic or onion, thanks to garlic-infused oil, fresh ginger and scallion greens
• High protein, from tofu and edamame
• Family-friendly, since everyone can build their own bowl

A quick note: I’m not a dietitian. Serving sizes here are based on Monash University’s lab testing, and tolerance varies person to person. Always check the Monash FODMAP app for the latest info, and work with your doctor or dietitian if you’re following the diet for IBS or SIBO.

Are soba noodles low FODMAP?

Yes, in a moderate portion. Soba noodles have been lab tested and have a low FODMAP serving size. That includes soba made with a mix of buckwheat and wheat flour, not just 100% buckwheat. This recipe uses about 50 g (1¾ oz) dry soba per serving, the same amount Monash uses in its own low FODMAP soba noodle recipe.

There’s an important difference between low FODMAP and gluten-free:

• For low FODMAP: regular soba (buckwheat + wheat) is fine at the tested serving.
• For gluten-free: you need 100% buckwheat soba. Many brands add wheat flour, so check the ingredient list.

I use 100% buckwheat soba because gluten doesn’t sit well with me, and I love its nutty flavor with toasted sesame oil. If you’re not sensitive to gluten, either type works.

Tip: Soba overcooks fast. Boil it for 4–5 minutes, then rinse it under cold water to stop the cooking and wash off excess starch, so it doesn’t get gummy.

Is tofu low FODMAP?

Firm and extra-firm tofu are low FODMAP. Silken tofu is not. When tofu is pressed into a firm block, much of the liquid (and the FODMAPs that dissolve in it) gets pressed out. Silken tofu keeps that liquid, so it’s high FODMAP.

That’s why this recipe calls for extra-firm tofu. It’s also the best texture for a stir fry, since it holds its shape and crisps up beautifully.

How to get crispy tofu every time

1. Press it. Wrap the block in a clean towel and set something heavy on top for 10–15 minutes.
2. Cut even cubes, about ¾ inch, so they cook at the same rate.
3. Toss in tamari, then cornstarch. The cornstarch creates a light, crisp coating.
4. Give the cubes space on the tray or in the air fryer basket. Crowded tofu steams instead of crisping.
5. Bake or air fry at 400°F for 20–25 minutes, flipping halfway.

Is soy sauce low FODMAP?

Yes, soy sauce and tamari are both low FODMAP at the amounts used in cooking. Fermentation breaks down most of the FODMAPs in the soybeans, so a few tablespoons in a stir fry sauce is fine for most people.

• Tamari: my pick. It’s usually wheat-free (check the label), so it’s both low FODMAP and gluten-free.
• Regular soy sauce: low FODMAP, but it contains wheat, so it isn’t gluten-free.
• Coconut aminos: a soy-free option that’s milder and sweeter. Check the Monash app for its current serving size before using it during elimination.

Swaps and variations

• Noodles: rice noodles or kelp noodles are both low FODMAP. Chickpea and lentil pastas are gluten-free but not low FODMAP during elimination.
• Veggies: red bell pepper, green beans, zucchini or broccoli heads all work. Check the Monash app for portions, since many veggies are only low FODMAP in moderate amounts.
• Protein: tempeh is a great swap for tofu (check the app for its serving size).
• Sauce: use coconut aminos instead of tamari for a soy-free version, or add a spoonful of peanut butter for a richer, satay-style sauce.
• Heat: add chili flakes, fresh chili or a drizzle of chili oil made without garlic or onion.

FAQ

Is this stir fry low FODMAP? Yes. At one serving (half the recipe), every ingredient stays within its tested low FODMAP serving. The flavor comes from garlic-infused oil, ginger and scallion greens instead of garlic and onion.

Can I use regular soy sauce? Yes. Regular soy sauce is low FODMAP in cooking amounts, but it contains wheat. Use tamari if you need the dish to be gluten-free.

Is bok choy low FODMAP? Yes, bok choy is low FODMAP in a moderate serving, which is why it replaces the green peas from the original version of this recipe.

Are soba noodles gluten-free? Only if they’re 100% buckwheat. Many soba brands blend buckwheat with wheat flour. Both kinds are low FODMAP at the tested serving, but only 100% buckwheat soba is gluten-free.

Is this recipe good for SIBO? It’s low FODMAP, which many people with SIBO follow, but needs vary. Check with your doctor or dietitian.

Can I make it ahead? Yes. Cook the components, store them separately for up to 4 days, and toss with the sauce right before eating.

{Related Recipes: If you like this recipe you’ll love my VEGAN TOM KHA GAI and my DECONSTRUCTED SUSHI BOWL.}