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Low FODMAP grilled tempeh salad with maple Dijon dressing

Low FODMAP Grilled Tempeh Salad with Maple Dijon Dressing (Pre- Workout)

A protein rich, IBS-friendly Low FODMAP Grilled Tempeh Salad with fresh veggies and a maple Dijon dressing that‘s perfect for post work out recovery!
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Prep Time 10 minutes
Cook Time 10 minutes
Resting Time 5 minutes
Total Time 25 minutes
Course Dinner, Lunch
Cuisine American
Servings 2 persons
Calories 410 kcal

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.
    Grilled tempeh slices on a hot pan

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.
    Tossing fresh vegetables with dressing in a bowl

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.
Keyword grilled tempeh, gut-friendly, gut-friendly salad, IBS safe, IBS-Friendly, post-workout meal