IBS-Friendly Spiced Tofu Bites

Tofu is a great meat substitute that is tolerated by many IBS sufferers. Lately, I have been trying to cut down on my consumption of red meat as I’ve noticed it tends to trigger mild symptoms. So now anytime I have a craving for beef, I will cook tofu instead. My goal is to strengthen my discipline when it comes to eating what’s best for me and my IBS. If you can tolerate tofu as a meat replacement or an occasional snack, then you’ll want to try this recipe. It has a nice coat of spices and a flavor that will have you wanting seconds, and it’s also great to have as an option for any vegans and vegetarians at a party you’re either hosting or attending. Please give it a try and let us know what you think! Thanks!

Serves 4


  • 14 oz Extra firm tofu pieces, cut into ½-inch cubes
  • ½ tsp cumin
  • ½ tsp black pepper
  • ½ tsp salt
  • ¼ tsp paprika
  • ¼ tsp allspice
  • ¼ tsp of Asafetida
  • 1 tbsp sesame oil for marinade
  • 2 tbsps vegetable oil for cooking
  • (Optional) Garnish with toasted sesame seeds
  • Serve with cooked brown rice and steamed vegetables
  • Or serve with a garden salad


  1. In a medium mixing bowl, combine cumin, black pepper, salt, paprika, allspice, asafetida, and sesame oil. Mix the ingredients well to form your marinade.
  2. Place the tofu onto a plate and brush all sides with the marinade. Cover with plastic wrap and refrigerate for at least 1 - 2 hours so that the flavors infuse into the tofu.
  3. Heat oil in a saucepan on medium-high heat. Add the tofu and cook for a few minutes on each side, or until brown.
  4. Serve with brown rice and steamed vegetables, or just have on a simple garden salad. Enjoy!

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Nutrition facts

Per Serving

  • calories: 163
  • carbohydrates: 2.3g
  • fat: 14.4g
  • fiber: 1.1g
  • potassium: 161mg
  • protein: 8.3g
  • saturated fat: 2.7g
  • sodium: 303mg

Disclaimer: We recognize that some ingredients listed in this recipe may be a trigger food for some people. Please feel free to omit or substitute any ingredients that don’t work for you.

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