Low FODMAP Marinated Tempeh Recipe

This crispy, nutty Low FODMAP Marinated Tempeh is made with tamari, maple syrup, and ginger, and ready in just 25 minutes. The hero moment happens when the marinade reduces in the pan, creating a sticky, glossy coating on every golden cube. I rely on this recipe for a gut-friendly protein boost during busy weeknights.

The Secret To Getting It Right

I avoided tempeh for years because I found the texture chalky and the flavor slightly bitter. I eventually learned that steaming the cubes for ten minutes before marinating changes everything, softening the texture and removing that harsh aftertaste completely.

My other mistake was skipping the garlic-infused oil, which left the dish tasting flat. Using an infused oil adds that essential savory depth without introducing any high-FODMAP garlic solids that could cause issues.

Low FODMAP Marinated Tempeh Ingredients

• 8 oz (225g) plain tempeh
• 2 tbsp water (for steaming)
• 2 tbsp tamari (gluten-free soy sauce)
• 1 tbsp maple syrup
• 1 tbsp rice vinegar
• 1 tsp toasted sesame oil
• 1 tsp fresh ginger, grated
• 1 tbsp garlic-infused olive oil (for frying)
• Optional: Green onion tops (green parts only) for garnish

How To Make Low FODMAP Marinated Tempeh

1. Steam Tempeh: Cut the tempeh into 1-inch cubes. Place them in a saucepan with a splash of water, cover with a lid, and steam on medium heat for 8-10 minutes until the water evaporates and tempeh is softened.
2. Mix Marinade: In a small bowl, whisk together the tamari, maple syrup, rice vinegar, sesame oil, and grated ginger until smooth.
3. Marinate: Place the steamed tempeh in a shallow dish and pour the marinade over it. Toss gently to coat and let it sit for at least 10 minutes (or up to overnight in the fridge).
4. Pan Fry: Heat the garlic-infused olive oil in a non-stick skillet over medium-high heat. Add the tempeh using a slotted spoon (reserve the leftover liquid) and fry for 3-4 minutes per side until golden brown.
5. Glaze: Pour the remaining marinade into the hot pan. Stir constantly for 30-60 seconds until the liquid bubbles, reduces, and forms a thick, sticky glaze around the cubes.

Recipe Tips

• Don’t skip the steam: Steaming opens the pores of the tempeh, allowing it to absorb the marinade better while eliminating the natural bitterness.
• Watch the heat: Because the marinade contains maple syrup, it can burn quickly once added to the hot pan. Stir constantly and remove from heat as soon as it thickens.
• Garlic oil safety: Ensure your garlic-infused oil is free of floating garlic pieces or sediment to keep it strictly low FODMAP.

What To Serve With Marinated Tempeh

This dish pairs perfectly with steamed jasmine rice or quinoa to soak up any extra sticky sauce. For a complete low FODMAP meal, serve it alongside roasted carrots, bok choy, or green beans (kept to a 75g serving).

How To Store

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in a skillet over medium heat to restore the crispiness, as the microwave tends to make the texture softer.

FAQs

• Is tempeh low FODMAP? Yes, Monash University lists plain tempeh as low FODMAP in servings of 100g (3.5 oz). It is often better tolerated than other soy products because the fermentation process reduces the FODMAP content.
• Can I use tofu instead? Absolutely, firm or extra-firm tofu works well with this marinade. Just make sure to press the tofu first to remove excess water.
• Is soy sauce safe? Regular soy sauce is generally low FODMAP, but if you are avoiding gluten, you must use Tamari or a certified gluten-free soy sauce.

Nutrition

• Calories: 265 kcal
• Total Fat: 14g
• Saturated Fat: 2g
• Cholesterol: 0mg
• Sodium: 680mg
• Total Carbohydrate: 18g
• Protein: 22g

Low FODMAP Marinated Tempeh

Recipe by Sabrine Hajri

Servings

2

servings

Prep time

15

minutes

Cooking time

10

minutes

Total time

25

minutes

Crispy, nutty Low FODMAP Marinated Tempeh combines fresh ginger, tamari, and maple syrup for a quick 25-minute plant-based meal. The sticky glaze clings to every bite, making it perfect for rice bowls or salads. It is an easy, gut-friendly dinner option.

Ingredients

• 8 oz (225g) plain tempeh

• 2 tbsp water (for steaming)

• 2 tbsp tamari (gluten-free soy sauce)

• 1 tbsp maple syrup

• 1 tbsp rice vinegar

• 1 tsp toasted sesame oil

• 1 tsp fresh ginger, grated

• 1 tbsp garlic-infused olive oil (for frying)

• Optional: Green onion tops (green parts only) for garnish

Directions

• Steam Tempeh: Cut the tempeh into 1-inch cubes. Place them in a saucepan with a splash of water, cover with a lid, and steam on medium heat for 8-10 minutes until the water evaporates and tempeh is softened.
• Mix Marinade: In a small bowl, whisk together the tamari, maple syrup, rice vinegar, sesame oil, and grated ginger until smooth.
• Marinate: Place the steamed tempeh in a shallow dish and pour the marinade over it. Toss gently to coat and let it sit for at least 10 minutes (or up to overnight in the fridge).
• Pan Fry: Heat the garlic-infused olive oil in a non-stick skillet over medium-high heat. Add the tempeh using a slotted spoon (reserve the leftover liquid) and fry for 3-4 minutes per side until golden brown.
• Glaze: Pour the remaining marinade into the hot pan. Stir constantly for 30-60 seconds until the liquid bubbles, reduces, and forms a thick, sticky glaze around the cubes.