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.
You may know that I am kind of obsessed with all things Thai food-related. I love curries, Tom Yum Soup, and Thai Citrus Salad. But today’s dish … well it’s a new favorite!
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. My go-to is Smucker’s Natural Peanut Butter.
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
Low Fodmap Thai Pra Ram Tofu
- Total Time: 35 minutes
- Yield: 4 1x
- Diet: Low Lactose
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).
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Category: Main Dish
- Method: Stove
- Cuisine: Thai-Inspired
Keywords: skillet, tofu, plant-based, entree
Very delicious and easy!
This was amazing! I used PB2 instead of peanut butter for less fat. Instead of spinach I did zucchini, water chestnuts, and bamboo shoots. It was fantastic! Thank you so much for sharing this recipe!
Em Schwartz, MS, RDN says
Thanks for sharing, Kat! Those sound like some fun additions. 🙂
Question, I have read that coconut milk is a Low FODMAP, however it seems to bother my belly. Do you think I should try a variety of brands? I LOVE coconut milk but the coconut oil and milk in smoothies seems to bug me. I am pretty sure it’s this ingredient bc I tried warm water and coconut oil melted as I read it’s supposed to help with digestion but all it did was cause my throat to feel EXTREMELY dried out scratchy. Strange, wondering if you think there is something in certain brands that might not agree with those with IBS. Thanks! Paula
Great question, Paula! You’re correct, coconut milk is considered low FODMAP. However, FODMAPs might not be the only components in foods that could be triggering symptoms. Sometimes, higher fat foods (including coconut products) can cause digestive issues in some people. I am not a doctor, so I can’t diagnose :), but in my experience, scratchiness of the throat is more commonly associated with allergies or other (non FODMAP-related) intolerances to food. To be on the safe side, I would suggest connecting with your GP for further investigation. Another general recommendation might be trying coconut products in smaller than low FODMAPrecommended amounts, as individual tolerance may vary.
Also, coconut milk is only low FODMAP in 1/4 cup servings. So if you’re having more than that at a time, that could be what’s causing the issues.
You’re correct DB, serving size does matter. 🙂 According to Monash, a low FODMAP serving size of canned coconut milk is 1/3 cup or 80 grams. A low FODMAP serving of the boxed shelf-stable coconut milk (UHT) is 1/2 cup or 125 mL. However, actual FODMAP content may vary depending on brands and formulations.
Hey Emily! I think you forgot to put the coconut milk in the direction section – nonetheless I added it to the sauce part and it came out just delicious! Thanks for the recipe, and keep those asian/thai flavors coming! That is what I miss eating out the most.
Whoops! Thanks for catching that, Kristina! 🙂 I’ll fix that now. Glad you enjoyed it!