This Low FODMAP Thai Pra Ram Tofu is a vegetarian main dish featuring pan-fried tofu tossed in a creamy peanut butter sauce. Serve this savory supper over fluffy rice or cooked rice noodles.
Oh hey there, Low FODMAP Thai Pra Ram Tofu.
This dish is everything Thai food should be – sweet, salty, spicy and sour. And, it has an added nutty creaminess from the peanut butter and coconut milk sauce (aka Pra Ram). Yum!
To make this Thai-inspired dish, add these ingredients to your shopping list:
- Extra-firm tofu – 1 (16-ounce) package
- Garlic-infused oil – 2 tablespoons
- Peanut butter – ½ cup
- Rice vinegar – ¼ cup
- Reduced-sodium soy sauce (or tamari for gluten-free) – 2 tablespoons
- Pure maple syrup – 1 tablespoon
- Optional: Crushed red pepper flakes – ½ teaspoon
- Optional: Fish sauce – ¼ to ½ teaspoon
- Spinach – 2 cups
- Canned full-fat coconut milk – 1 cup
Optional garnish: Freshly chopped cilantro
Low FODMAP notes
In this section, I share information for certain ingredients that are either frequently asked about or that have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that has been confirmed to be low FODMAP by Monash University. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Canned coconut milk: A low FODMAP serving for canned coconut milk is ¼ cup or 60 grams. Larger servings contain higher amounts of sorbitol.
Fish sauce is a common condiment used in Southeast Asian cooking. The low FODMAP serving is 1 tablespoon or 44 grams. Larger amounts contain moderate amounts of mannitol and GOS.
Maple syrup: A low FODMAP serving is 2 tablespoons or 50 grams. Choose 100% or pure maple syrup instead of imitation or pancake syrup as these products are often made with high fructose corn syrup, a high-FODMAP ingredient.
Peanut Butter in the United States is considered low FODMAP in servings of 2 tablespoons or 32 grams. Double-check labels and avoid products containing higher FODMAP ingredients like molasses or high fructose corn syrup.
Spinach is low FODMAP in servings of 1 ½ cups or 75 grams. Larger servings contain higher amounts of fructans.
Soy sauce, or soya sauce, is low FODMAP in servings of 2 tablespoons or 42 grams. Soy sauce contains small amounts of wheat in levels that should be tolerated by most with IBS. If you require a gluten-free or wheat-free diet, tamari sauce is a suitable alternative.
To help prevent dishes from getting too salty, I prefer to cook with the reduced-sodium versions. Sodium (or salt) is a mineral and does not impact FODMAP (carbohydrates) levels.
Serve this with
Consider serving this tofu:
- On top of cooked rice or rice noodles.
- With a side of low FODMAP fruit, like orange slices or red grapes
Packed with plant-based protein, this Low FODMAP Thai Pra Ram Tofu is a delicious entree featuring a creamy peanut butter sauce. Serve this savory supper over fluffy rice or cooked rice noodles.
- 1 (16-ounce) package extra firm tofu, cut in half lengthwise
- 2 tablespoons garlic-infused olive oil, divided
- ½ cup peanut butter
- ¼ cup rice vinegar
- 2 tablespoons reduced-sodium soy sauce (or tamari for gluten-free)
- 1 tablespoon pure maple syrup
- ½ teaspoon crushed red pepper flakes, optional
- ¼ to ½ teaspoon fish sauce, optional
- 2 cups spinach
- 1 cup canned full-fat coconut milk
Optional garnish: Freshly chopped cilantro
- Wrap tofu in a clean towel. Place a heavy object (like a cast-iron skillet) on top of tofu for 20 minutes to press out extra moisture. Unwrap and cut pressed tofu into ½-inch cubes.
- Heat 1 tablespoon olive oil in a large pan over medium-high heat. Add tofu, without crowding, and cook, turning occasionally, until tofu is golden brown.
- While tofu is cooking, whisk together the remaining 1 tablespoon olive oil, peanut butter, rice vinegar, soy sauce, maple syrup, (optional) red pepper flakes, and (optional) fish sauce. Pour over tofu and stir to mix.
- Reduce heat to medium-low. Add spinach and coconut milk. Continue to cook until spinach is wilted and everything is hot (about 5 minutes).
- Serve warm topped with optional chopped cilantro.
Low FODMAP Serving: 1 serving (1/4 of the recipe) uses low FODMAP amounts of ingredients. For more information about specific ingredients, please refer to the Monash FODMAP app, or check out the “Low FODMAP Notes” section in the blog post (above the recipe).
- Category: Main Dish
- Method: Stove
- Cuisine: Thai-Inspired
Keywords: skillet, tofu, plant-based, entree