The Healthy "Fry Up" With Tofu Rashes

Since I’ve had to limit my wheat intake, I’ve gotten in the habit of cooking extra potatoes whenever I’m boiling some for a meal. They’re great to add on to whatever you have left over in the fridge and they fry-up a treat!

I’ve also gotten in the habit of having some tofu pressed and ready to go.

For extra convenience you can actually press, freeze and microwave tofu when you want it. Call me crazy, but I think tofu’s texture is very much improved by freezing and microwaving. Try it if you don’t believe me! It crisps up much better when you cook it because the freezing draws out more water molecules than pressing ever could. And it has a more satisfying-chewy consistency from the microwave. Just pressed is also nice, but giving into convenience won’t compromise the meal.

This easy and satisfying lowFODMAP and vegan "fry up" is the culmination of these on hand ingredients and I would seriously recommend it for any time of day!


  • Potato - any floury, rather than waxy, kind - cut in slices and cooked

  • Vegetable/olive oil

  • Italian herb mix (oregano, basil)

  • 100g (3 1/2 oz) pressed tofu

  • 1-2 tsp garlic olive oil

  • 1-2 tsp soy sauce

  • 1 or 2 tomatoes

  • Kale (as much as you like)

  • Salt and pepper to taste


  1. Heat the oil in a pan and fry the cooked potato slices. Sprinkle Italian herbs and gently stir the slices about. Leave for a few minutes until they are crispy and golden on one side. Then flip the potatoes over and cook until they done on both sides.

  2. Sprinkle the paprika over the tofu slices

  3. Fry the tofu “rashes” in a frying pan with a little garlic olive oil. Add a dash of soy sauce.

  4. On a medium heat add a sliced tomato and the kale.

  5. Stir the kale and keep an eye on the tofu, turning it over until both sides are golden and cooked.

  6. Move the potatoes, tofu, kale and tomato over to a plate when they cooked, dress the kale with a little garlic oil and season to taste.

This recipe was part of my 4 part brunch video, so check it out below if you want more ideas :)

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DISCLAIMER: The information provided on this website is not intended to replace any information provided by a qualified health care professional and should be considered general educational information only. 

I strongly recommend consulting a registered nutritionist/dietician/medical practitioner.

* The low FODMAP diet has been shown to reduce symptoms in ~80% of IBS sufferers, so, unfortunately, it won't help 20%, but you also won't know unless you try. 

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