The ultimate Low Fodmap grilled tempeh salad with Maple Dijon Dressing! This is the perfect healthy and filling salad that doesn’t make you feel bloated or can upset your stomach. Filled with plant-based protein, this salad is perfect for refueling after the gym with no gut wrenching response.
Tempeh, a fermented soy product, is one of the best options for protein on an IBS-friendly diet: It is high in fiber, has anti-inflammatory benefits and is easy on the digestion. The fresh crunchy veggies and greens not only add nutrients, but they also are a tasty contrast to the smoky grilled tempeh. Tossed in a sweet and savory maple Dijon dressing, “This salad combines crunchy, healthy veggies for a healthy, gut-healthy meal your taste buds and gut will love,” she said.
This salad is one of the Fitness Fuel recipes on our site — dishes designed to nourish your body with the right fuels after athletic activity, but spare your digestive system any undue stress. Whether you’re trying to increase muscle mass, recovery better, or just take your gut health more seriously, this does the trick.
🔹 100% Low FODMAP
🔹 Packed with plant-based protein
🔹 High in fiber, anti-inflammatory, and easy on digestion
🔹 Sweet-tangy maple Dijon dressing to balance flavors
🔹 Quick to prepare, perfect for meal prep
🔹 Ideal for post-workout recovery or a light, wholesome dinner
To learn more about how you can help your gut through low FODMAP eating, click on this Monash FODMAP guide.
Low FODMAP Grilled Tempeh Salad with Maple Dijon Dressing (Pre- Workout)
Equipment
- Grill pan or skillet
- Mixing bowl
- Whisk
- Tongs
- Serving plates
Ingredients
For the Tempeh:
- 200 g plain tempeh FODMAP-safe, no added flavorings
- 1 tbsp garlic-infused olive oil
- 1 tbsp gluten-free tamari
- 1 tsp maple syrup
- ½ tsp smoked paprika
- ¼ tsp sea salt
For the Salad:
- 2 cups baby spinach leaves
- 1 medium carrot julienned
- 1 cup cucumber sliced
- ¼ cup canned lentils rinsed, max 46g per serve — optional
- 1 tbsp chopped fresh chives green tops only
For the Maple Dijon Dressing:
- 1 tbsp Dijon mustard FODMAP-safe, no garlic or onion
- 1½ tbsp maple syrup
- 2 tbsp garlic-infused olive oil
- 1 tbsp apple cider vinegar
- Salt and freshly ground black pepper to taste
Instructions
Marinate Tempeh:
- Slice tempeh into ¼-inch strips. In a bowl, mix garlic oil, tamari, maple syrup, paprika, and salt. Add tempeh slices and marinate for 5 minutes.
Grill Tempeh:
- Heat a grill pan over medium heat. Grill tempeh slices for 3–4 minutes per side until golden and crisp. Set aside to cool for 5 minutes.
Make Dressing:
- In a small bowl, whisk Dijon mustard, maple syrup, garlic oil, vinegar, salt, and pepper until smooth.
Assemble Salad:
- In a large bowl, toss spinach, carrots, cucumber, chives, and lentils (if using) with half of the dressing.
Top & Serve:
- Plate the salad, top with grilled tempeh, and drizzle remaining dressing over the top. Serve immediately.
Notes
⚡ Nutrition (Per Serving)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 410 kcal | – |
| Protein | 29g | 58% |
| Carbs | 22g | 7% |
| Fat | 25g | 38% |
| Fiber | 3g | 12% |
| Omega-3 | High | – |
| Sodium | 300mg | 13% |
| Potassium | 650mg | 18% |
⚠️ Important Notes:
- Tempeh is low FODMAP in servings up to 100g. This recipe stays within that safe limit.
- Optional lentils should not exceed 46g canned per serving to remain FODMAP-safe.
- This salad can be easily stored for meal prep. Keep the dressing separate to maintain freshness.