Low FODMAP Maple-Soy Glazed Tempeh – pan-fried tempeh is tossed in an Asian-inspired sweet and savory sauce to make a delicious plant-based protein option.
Have you tried tempeh?
I hadn’t until recently, and it’s quickly become a favorite source of plant-based protein.
My first time trying tempeh was during my yoga teacher training in Lembongan, Indonesia. I think it was only appropriate that I tried it there, because, from my understanding, tempeh is from Indonesia.
What is Tempeh?
Tempeh is made from whole soybeans that are fermented and pressed together to form a block that you can slice or dice into whatever shape you’d like.
Tempeh is similar to tofu in that they’re both made from soy, they’re versatile, and they are sources of plant-based protein. Aside from that, they’re pretty different. Tempeh has a savory, kind of nutty flavor. It is also denser and has a chewier texture compared to tofu.
Tempeh is available in many US supermarkets, as well as natural food stores. In my area, tempeh is located in the refrigerated produce section near the tofu. However, in larger supermarkets, I’ve found it in the refrigerated section of the “natural” or “health” foods area.
I’ve tried several different brands of tempeh and currently, the one I like the most is Lightlife Soy Tempeh. It seems to crumble less than the others I’ve tried.
Shopping list
To make this easy plant-based recipe, add these ingredients to your shopping list:
- Pure maple syrup – ¼ cup
- Reduced-sodium soy sauce (or tamari for gluten-free) – 2 tablespoons
- Garlic-infused oil – 1 tablespoon
- Ground ginger – ¼ teaspoon
- Optional: Red pepper flakes – to taste
- Coconut oil (or other cooking oil) – 3 tablespoons
- Tempeh – 1 (8-ounce) package
Optional garnish: Sliced green onions (green parts only)
Low FODMAP notes
In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that Monash University has confirmed to be low FODMAP. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Maple syrup: A low FODMAP serving is 2 tablespoons or 50 grams. Choose 100% or pure maple syrup instead of imitation or pancake syrup as these products are often made with high fructose corn syrup, a high-FODMAP ingredient.
Soy sauce, or soya sauce, is low FODMAP in servings of 2 tablespoons or 42 grams. Soy sauce contains small amounts of wheat in levels that should be tolerated by most with IBS. If you require a gluten-free or wheat-free diet, tamari sauce is a suitable alternative.
To help prevent dishes from getting too salty, I often prefer to cook with the reduced-sodium versions. Sodium (or salt) is a mineral and does not impact FODMAP (carbohydrate) levels.
Tempeh is low FODMAP in servings of 100 grams or 3.5 ounces.
Similar recipes
PrintRecipe
Low FODMAP Maple-Soy Glazed Tempeh
- Total Time: 15 minutes
- Yield: 3 1x
- Diet: Low Lactose
Description
Low FODMAP Maple-Soy Glazed Tempeh – pan-fried tempeh is tossed in an Asian-inspired sweet and savory sauce to make a delicious plant-based protein option.
Ingredients
- ¼ cup pure maple syrup
- 2 tablespoons reduced-sodium soy sauce (or tamari for gluten-free)
- 1 tablespoon garlic-infused olive oil
- ¼ teaspoon ground ginger
- Red pepper flakes, to taste (optional)
- 3 tablespoons coconut oil (or other cooking oil)
- 1 (8-ounce) package tempeh, cut into 1-inch cubes
Optional garnish: Sliced green onions (green parts only)
Instructions
- In a small bowl, whisk together maple syrup, soy sauce, olive oil, ginger, and optional red pepper flakes. Set aside.
- Heat coconut oil in a large frying pan over medium-high heat. Once hot, add tempeh pieces and cook, flipping occasionally, until sides are browned. Remove cooked tempeh from pan and place on a plate lined with a paper towel.
- In the now-empty pan, add sauce and cook over medium-high heat for 30 seconds to 1 minute, stirring constantly, until the sauce starts to thicken. Remove from heat, add cooked tempeh and stir to coat.
- Serve warm topped with optional sliced green onion tops (green parts only).
Notes
Tempeh: A low FODMAP serving size is 100 grams. Double-check ingredients for no added high FODMAP ingredients. Also, not all tempeh is gluten-free.
Serving Size: An 8 oz. package of tempeh equals 226 grams. To fall within the low FODMAP serving size recommended by Monash for tempeh, I have set the yield to three servings (approximately 75 grams of tempeh) for this recipe. Larger servings may be tolerated depending on individual tolerance level and what else this dish is served with.
- Prep Time: 3 minutes
- Cook Time: 12 minutes
- Category: Main Dish
- Method: Stove
- Cuisine: Asian American
Keywords: Plant-based, entree, vegan, vegetarian, meatless
Pin it for later
Patti says
I didn’t read the full recipe and marinated the tempeh and then fried/ browned it. Browned very well and tasty. No need to add sauce to dish for me- so in future will halve the ‘marinade,’ and fry it up. First time eating tempeh and not my last! Thank you!
★★★★★
Catherine says
Really liked the recipe! I don’t tolerate a lot of oil so I reacted to this, I think it could be as good with less coconut oil, I’ll have to retry it!
★★★★★
Susan says
Delish.
★★★★★
Grace says
Can you reheat tempeh? I’ve got a delicate tummy and am on the low fodmap diet. I live alone
Em Schwartz, MS, RDN says
Hi Grace – This recipe is best served right after preparation. However, in general, leftover tempeh can be stored in the refrigerator for up to 3 days and reheated as needed. With that said, we each have unique intolerances and every food/food situation may not work for every person. Best, -Em
Susan says
This was my first time eating tempeh— it won’t be my last. SO good. I loved the texture and the flavor!
★★★★★
Beth says
I made this recipe today and it was absolutely delicious! Thank you!
Emily says
Thanks for taking the time to share, Beth! Glad you also enjoyed it!
Katie says
I love tofu and I would like to try this tempeh. This dish looks really delicious. Is tempeh available in any supermarket?
Emily says
Hi Katie! It kind of depends on where you live, but you should be able to find it in a bigger box grocery store or food co-op/Whole Foods. It’s usually in the refrigerated section of either the natural & organic department or the produce department. 🙂