A low FODMAP barbeque tempeh sandwich with pickles on top

Low FODMAP barbeque tempeh sandwich

There was a time where I believed that eating vegan was boring and that you had to eat the same things all the time. By now, I have found out that there are many vegan meals that are very tasty and that even the biggest meat-eaters will like them.

This sandwich is one of those. Doesn’t this look mouthwatering! It looks like this sandwich has thick slices of bacon on it.

But nothing is further from the truth because this is a barbeque tempeh sandwich. Low FODMAP, gluten-free, dairy-free and vegan.

Tempeh has a neutral flavour and the advantage of that is that you can season it however you like. With this BBQ sauce marinade, the tempeh gets a delicious smokey BBQ flavour.

This really is just as good as a sandwich with meat on it or maybe even better!

A low FODMAP barbeque tempeh sandwich with lettuce, carrots and cucumber
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Een low FODMAP barbeque tempeh sandwich met augurk er bovenop

Low FODMAP barbeque tempeh sandwich

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  • Author: Karlijn
  • Total Time: 1 hour 15 mins
  • Servings: 2 1x


A delicious barbeque tempeh sandwich with lots of veggies. Perfect for lunch or for a light dinner. Low FODMAP, gluten-free, dairy-free and vegan.


  • 2 low FODMAP buns
  • 150 g tempeh
  • 4 tbsp BBQ sauce (Alana from A little bit yummy recently shared a great recipe for low FODMAP BBQ sauce)
  • 2 tbsp water
  • 2 handsful iceberg lettuce
  • Slices of carrot
  • Slices of cucumber
  • Slices of pickles (check the ingredients for FODMAPs)
  • Fresh parsley
  • 1 tbsp mustard (check the ingredients for FODMAPs)
  • 1 tbsp mayonnaise (check the ingredients for FODMAPs, use a vegan mayonnaise if you want the recipe to be entirely vegan)


  1. Pre-heat the oven to 180 degrees Celsius.
  2. Mix the BBQ sauce with the water in a bowl.
  3. Cut the tempeh into slices and put them into the marinade. Make sure every piece has been covered well with marinade.
  4. Leave the tempeh to marinate in the fridge for 45 minutes.
  5. Cover a baking sheet with baking parchment. Put the pieces of tempeh onto the baking sheet and put them into the oven for 20 minutes. Flip them over after 10 minutes.
  6. I preferred to have warm buns, so I put them into the oven with the tempeh when there was 5 minutes baking time left.
  7. Mix the mustard with the mayonnaise. Slice the buns open and put the mustard mayonnaise on both sides of each bun. Top the buns with lettuce, cucumber, carrot and gherkins. Put the slices of tempeh on top and finish with some fresh parsley.
  • Prep Time: 1 hour 15 mins

Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen. 

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