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Tofu Banh Mi Sandwich

Tofu Banh Mi - vegetarian low fodmap

There are very few things that I genuinely miss being on the FODMAP diet but a banh mi sandwich would be HIGH up there.  In case you have never heard of or had one of these delicious Vietnamese sandwiches, the traditional version is on a French baguette with a choice of protein, cilantro, pickled vegetables, and jalapeño.  Check out this vegetarian low FODMAP recipe

Houston has become a melting pot of different cultures which has translated into an impressive diversity of restaurants throughout the city.  My favorite cuisine to order out is Thai or Vietnamese and it doesn’t hurt that there are so many delicious and CHEAP options all over Houston.  These sandwiches are under $5 (sometimes $3) and SO filling.  My favorite version is hands down the tofu banh mi.

When my husband and l were in Spain recently, l wanted to find a FODMAP safe sourdough bread to have for breakfast.  After some seriously questionable looks and inquiring with a few different people, l learned that this bread is not readily available in grocery markets.  Instead, l was pointed to Schar bread which was shockingly really good and l tolerated it well!  It’s important to note that this bread is not entirely FODMAP safe as the ingredients are: water, corn starch, sourdough (rice flour, water), rice flour, rice syrup, psyllium seed husks (vegetable fiber), sunflower oil, rice starch, soy protein (high FODMAP), sugar , modified cellulose, yeast, salt, apple fiber (high FODMAP)calcium citrate, niacin, iron, thiamine, riboflavine.  l almost fell over when l saw the baguette version available and I instantly knew I wanted to recreate a banh mi sandwich.

P.S. If you are following the elimination diet or unable to buy this bread, no worries.  You can make a delicious salad with the tofu and pickled vegetables.

Looking for other sandwich recipes?  Check out this salmon salad recipe.

Marinated tofu

Marinated tofu

Pickled Vegetables

Pickled Vegetables

Baked tofu

Baked Tofu

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Tofu Banh Mi - vegetarian low fodmap

Tofu Banh Mi Sandwich

  • Author: Fit Fab FODMAP
  • Prep Time: 12 hours
  • Cook Time: 40 minutes
  • Total Time: 40 minutes
  • Yield: 4 sandwiches 1x
  • Category: Dinner


Finally, a FODMAP safe banh mi sandwich packed with fresh herbs and pickled vegetables.



Pickled Vegetables:

  • 1/2 cup carrots, matchstick
  • 1/3 cup cucumbers, matchstick
  • 1/4 cup rice wine vinegar
  • 2 tbsp white sugar
  • 1 tbsp salt

Tofu marinade:

  • 1 package of extra firm tofu
  • 2 tbsp sesame oil
  • 1 tsp brown sugar
  • 2 tbsp tamari or soy sauce
  • 1 tsp fresh ginger, minced
  • 1/2 lime, juiced
  • pepper, to taste
  • *FODMAP safe baguette
  • **Optional ingredients: cilantro, jalapenos and sriracha mayo.


The night before the meal (or the morning of):

  1. In a medium-size bowl, whisk the rice wine vinegar, sugar and salt.
  2. Add the carrots and cucumbers to the bowl.
  3. Cover the bowl and refrigerate.
  4. In a medium-size bowl, combine the tofu marinade ingredients and set aside (everything but the actual tofu).
  5. Press the tofu for at least 30 minutes between sheets of paper towels to absorb excess liquid. Replace the paper towels halfway through as the towels will be soaked. (I use something heavy like a plate or pan for extra weight.)
  6. Once pressed, cut tofu into 2 inch long rectangles.
  7. Add tofu to the sauce and gently mix.
  8. Cover the bowl and refrigerate.
The next day:
  1. Preheat the oven to 400 degrees.
  2. On a lined baked sheet, add the tofu and brush the extra sauce on top.
  3. Bake for 35-40 minutes until tofu is browned and crispy.
  4. Pile on the pickled vegetables, tofu onto the baguette.


*Schar brand baguette is my absolute favorite. I order mine from Thrive Market online.

**Sriracha mayo-sriracha has a small amount of garlic listed in the ingredients.  I am highly sensitive to garlic but am okay with this. Note this would be a moderate FODMAP spread!

Keywords: gluten-free sandwiches, fodmap sandwich, fodmap recipes

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