Mexican inspired dishes have a reputation for being delicious, but with sour cream, and beans, and tons of sautéed onions often involved, these menu items can typically be troublesome for us low FODMAPers.

With all her culinary experience, our food editor Nicole set out to make some low FODMAP fajitas that were every bit as tasty as the real deal, without the usual high FODMAP culprits. We kept them meat-free by using tofu, and made a few other smart swaps to ensure you get all the flavour, without all the symptoms. Cooking a bit of garlic in oil, and then removing the garlic before adding your other ingredients is a great way to get some of the flavour without the FODMAPs.

How good do these look, guys! Please let us know if you give them a try, and don’t be shy about sharing pictures either 😉

Tofu Fajitas

Makes: 4 servings

Time: 10 minutes prep, 20 minutes cook


1 lb firm tofu, cut into strips

2 tbsp olive oil

½ tsp chili flakes

1 tsp ground cumin

1 tsp ground coriander

1 lime, juiced

Pinch salt

¼ tsp black pepper

1 tbsp olive oil

2 cloves garlic, crushed

2 red bell peppers, sliced

Low FODMAP salsa

Grated cheddar cheese

Lactose-free Greek yogurt

Low FODMAP tortillas


In a medium sized bowl, combine all the olive oil, chili flakes, cumin, coriander, lime juice, salt and pepper. Add the sliced tofu, cover and marinate in the fridge preferably overnight, or at least 4 hours.

Heat a large non-stick frying pan over medium heat. Add the olive oil and garlic to the pan, and cook for 3-4 minutes, or until the garlic becomes fragrant. REMOVE GARLIC.

Increase the heat to medium-high, and add the tofu, allowing it to become crispy and caramelized, about 10 minutes. Remove the tofu from the pan, and set aside for later.

In the same pan, add the sliced bell pepper and sauté until slightly browned and tender. Add the tofu back to the pan, and combine. Season to taste with salt and pepper.

Serve on low FODMAP tortillas with salsa, Greek yogurt and cheddar cheese.


  1. Add 1 or more cloves minced garlic to challenge or increase fructans.
  2. Add green onion (white part) to challenge or increase fructans.
  3. Substitute the tofu for chickpeas or another bean to challenge or increase GOS.
  4. Serve with sour cream to challenge or increase lactose.

Recipe developed by Nicole Clouthier, Food Editor

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