Low FODMAP Maple-Soy Glazed Tempeh

Low FODMAP Maple-Soy Glazed Tempeh

  • Author: Em Schwartz, MS, RDN
  • Prep Time: 3 mins
  • Cook Time: 12 mins
  • Total Time: 15 minutes
  • Yield: 3 1x


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.



  • ¼ cup. maple syrup
  • 2 Tbsp. reduced sodium tamari
  • 1 Tbsp. garlic-infused olive oil
  • ¼ tsp. ground ginger
  • Red pepper flakes, to taste (optional)
  • 3 Tbsp. coconut oil (or other cooking oil)
  • 1 (8 oz.) package tempeh, cut into 1-inch pieces

Optional garnish

  • Sliced green onions, green part only


  1. In a small bowl, whisk together maple syrup, tamari, olive oil, ginger, and optional red pepper flakes. Set aside.
  2. 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.
  3. In the now empty pan, add sauce and cook over medium-high heat for 30 seconds to 1 minute, stirring constantly, until sauce starts to thicken. Remove from heat, add cooked tempeh and stir to coat. Top with optional sliced green onion (green part only) and serve immediately.


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.

  • Category: Main Dish
  • Method: Stove
  • Cuisine: Asian American

Keywords: Plant-based, entree, vegan, vegetarian, meatless