A zoomed in plate of low FODMAP tofu salad

Low FODMAP tofu salad with cottage cheese and pine nuts

I have been following Personal Body Plan for four months now. An online program where you get advice about strength training and eating to develop a healthy lifestyle.

They also have a recipe database with a lot of nice recipes, but I didn’t make one of those yet. Until I was looking for a nice salad recipe this week and I found this recipe for a tofu salad.

I wanted to cook with tofu again for a while, but I didn’t do it because I usually find the taste of tofu quite boring and I didn’t find a good way to marinate it. But in this recipe for tofu salad they did have a nice marinate and this made the tofu very tasty.

A tofu salad with tomatoes and cottage cheese
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Een ingezoomd bord met tofu salade met hüttenkäse

Low FODMAP tofu salad with cottage cheese

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  • Author: Karlijn
  • Total Time: 50 min
  • Servings: 1 1x


  • 100 g tofu
  • 75 g cottage cheese*
  • 75100 g salad
  • 75 g roma tomatoes
  • 10 g pine nuts

For the dressing

  • 5 ml sweet soy sauce
  • 10 ml soy sauce
  • 2 ml oil
  • 2 ml lemon juice
  • some chilli pepper
  • some dried ginger


  1. Take the tofu out of the package and drain it.
  2. Make the seasoning by mixing all the ingredients together.
  3. Cut the tofu into cubes and put it into the seasoning. Leave it to marinate for at least half an hour.
  4. Put a pan on the stove and let it get hot. Roast the pine nuts. This takes about five minutes. Pay close attention to them, because they can burn really easily.
  5. Take them out of the pan and add some oil/baking spray to the pan.
  6. Bake the tofu for five minutes.
  7. In the meantime put the salad, the tomatoes and the cottage cheese on the plate. Add the baked tofu on top and sprinkle the pine nuts on top


*Cottage cheese is low FODMAP up to 40 gram per serving. I use a bit more and take a lactase pill to tolerate the lactose. You can also use a lactose-free cottage cheese if you can find that in your supermarket.

  • Prep Time: 30 min
  • Cook Time: 20 min

Together we go for a calm belly!

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