Monday, 23 February 2015

Vegan Low FODMAP French Toast

Recipe by Lucy Taylor

The following makes 1 serve, simply double the recipe to make 2 serves.

  •   1/4 cup soy milk made with soy protein
  •   1/3 cup soft tofu* (85g)
  •   1/2 tsp vanilla extract 
  •   1-2 slices of gluten-free bread or spelt sourdough bread
  •   Cooking oil spray or 1 tsp of oil for cooking 
  •   Maple syrup to serve 
*Please note: soft tofu is classified under 'plain tofu', being low in FODMAPs.

1. Add the soft tofu, soy milk and vanilla extract to a blender and process until well combined. If you don't have a blender, just give it a good whisk in a small bowl. 

2. Pour the wet mix into a shallow dish and add the bread. Leave the bread to soak for a minute or so, then flip it over to make sure the other side of the bread is coated.
3 Heat a non-stick frying pan over medium-high heat and add a light spray of oil (or 1 tsp or so of oil). When the oil is hot, add the bread to the frying pan. Cook on one side for a few minutes until golden brown, then flip the bread over and cook until the other side is golden brown.
4 Serve on a plate and top with maple syrup.



  1. Could you please tell me if flaxseed is ok and how much and if almond oil is ok
    to use....even though almonds are limited. Thank you

  2. Spelt has gluten, this is not a gluten-free recipe.

    1. Hi Gail, You're absolutely correct. We've amended the error. Thank you for pointing it out to us.

  3. As a low-fodmaps vegan, I appreciate this recipe! I'd thought that silken tofu was high-fodmaps in all serving sizes, however. Can you please clarify the low-fodmaps serving size limit (1/3 cup as in the recipe, or something higher)? The app only lists firm tofu. Thanks!

    1. Hi,
      Thanks for picking up our mistake. We apologise the recipe uses soft tofu, which is classified under 'plain tofu', being low in FODMAPs. We have not yet analysed silken tofu, however it is on our list of foods to test in the near future. Kindly, Phip