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Low FODMAP Blackened Tofu with Polenta Rounds and Greens

Low FODMAP Blackened Tofu with Polenta Rounds and Greens

This dish can sway your culinary preferences with its southern charm. Crispy tofu. Texture-filled polenta. Tangy greens. Talk about a harmonious balance of flavors, spices, textures, and colors that are oh-so-satisfying. Fortified tofu is a versatile ingredient that provides plant-based protein and a good source of calcium.1 Plus, it serves as a blank canvas to your culinary creativity! Taste the heat that can’t be beaten with this recipe’s combination of chili powder, smoked paprika, and cumin. After all, you don’t need to sacrifice flavor to protect against unwanted gastrointestinal distress. Then, channel your inner iron-chef and experiment with various tofu cooking options to find your favorite. While the recipe calls for baked tofu, you may prefer it crisped in an air fryer or sauteed. Either way, this dish is truly a maze-ing!

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Makes: 2 servings
Serving Size: ½ mixture
Prep Time: 10 minutes
Cook Time: 30 minutes

Ingredients for low FODMAP blackened tofu

  • 16 oz extra firm tofu (removes most of the liquid)
  • 18 oz ready-made polenta
  • 2 cups kale
  • 1 tsp chili powder
  • 2 tsp smoked paprika
  • 1 tsp cumin
  • ¼ tsp ground pepper
  • ¼ tsp salt
  • 2 tbsp lemon juice
  • 2 tbsp olive oil

Directions for low FODMAP blackened tofu

  1. Preheat oven to 375 degrees Fahrenheit.
  2. In a small bowl, combine chili powder, smoked paprika, cumin, ground pepper, and salt. Mix until fully combined.
  3. Press tofu with paper towel to remove excess water. Cut into 1.5-inch cubes.
  4. Mix tofu with 1 tbsp olive oil and spice blend. Place on silicone or metal baking sheet. Cook until crispy—approximately 30 minutes.
  5. Slice polenta into 0.5 to 1.0-inch rounds. Place on second baking sheet. Cook until golden—approximately 20 minutes.
  6. In a small pan on medium to high heat, add kale and 1 tbsp olive oil. Cook until tender.
  7. Remove kale from heat. Add lemon and salt or pepper to taste.


  1. National Institute of Health. Calcium: Fact Sheet for Health Professionals. Retrieved from:

Nutrition facts

Per Serving

  • calories: 565kcal
  • carbohydrates: 54.5g
  • fat: 25.5g
  • fiber: 4.5g
  • potassium: 469mg
  • protein: 30.5g
  • saturated fat: 3.5g
  • sodium: 958mg
  • sugar: 3g
Photograph by Melissa Halas. All rights reserved. Used with permission.

Disclaimer: does not provide any express or implied warrant toward the content or outcome of any recipe.

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