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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