Low FODMAP Sesame Tempeh Rice Bowl

Here’s an easy, delicious low FODMAP recipe for a Sesame Tempeh Rice Bowl that’s featured in my Youtube video on Tips for Healing your IBS. I love making this on Sunday and packing leftovers for lunch.

Low FODMAP Sesame Tempeh Rice Bowl

Serves 3


Marinated Tempeh

  • 2 tablespoons rice vinegar

  • 2 tablespoons tamari (or soy sauce)

  • 2 tablespoons no-sugar-added almond butter

  • 2 tablespoons toasted sesame oil

  • 2 tablespoons pure maple syrup

  • 1-inch piece of fresh ginger, peeled and grated or minced

  • 1/4 teaspoon crushed red pepper flakes

  • 1 (8-ounce or 227g) block of tempeh

Vegetable Slaw

  • 2 medium carrots, cut into matchstick pieces

  • 1 medium red bell pepper, cut into thin strips

  • 1 cup shredded Napa cabbage

  • 1 bunch of scallions (green parts only; the white parts are not low FODMAP)

  • 1/4 cup chopped fresh cilantro

  • 1/4 cup sunflower seeds

  • 1 tablespoon sesame seeds


  • 2 tablespoons tahini

  • 1/2 tablespoon tamari (or soy sauce)

  • 1 tablespoon rice vinegar

  • 1 tablespoon toasted sesame oil

  • 1 teaspoon pure maple syrup

For serving

  • Cooked brown rice


  1. Steam the tempeh (optional): Place the block of tempeh in a steamer basket and steam for 10 minutes. This step helps remove the bitter taste characteristic of tempeh. Slice the steamed tempeh into 8 pieces.

  2. Prepare the tempeh marinade: Whisk together all of the marinade ingredients in a shallow dish or pie plate until smooth. Add the tempeh pieces and coat thoroughly in the marinade. Refrigerate for at least 2 hours or up to overnight.

  3. Bake the tempeh: Preheat the oven to 375°F (or 190°C). Place the tempeh in an ovenproof dish or on top of a baking sheet and bake for 12-15 minutes, then flip the pieces over and bake for another 5-10 minutes.

  4. Prepare the veggie slaw: Combine the sliced carrots, bell pepper, Napa cabbage, scallions, and cilantro in a bowl. Top with the sunflower seeds and sesame seeds.

  5. Make the dressing: In a small bowl, whisk together all of the ingredients until smooth. Pour the dressing over the vegetables and toss well to coat all of the vegetables.

  6. Serve the veggie slaw over the cooked brown rice and with the baked tempeh pieces on top.