Looking for a hearty, satisfying meal that’s both vegan and low FODMAP? This Tempeh Taco Bowl is the perfect solution! Ready in just 20 minutes, it’s packed with protein, fibre, iron and bold Mexican-inspired flavours, all while being gentle on your digestive system.
With crumbled tempeh seasoned with chilli powder, cumin and jalapeno, combined with quinoa and fresh greens, this dish provides a filling and balanced meal that’s completely plant-based. W hether you’re following a low FODMAP diet or simply looking for a quick and nutritious vegan recipe, this taco bowl will not disappoint.
The Inspiration Behind This Low FODMAP Vegan Recipe
I’m always excited to create recipes that allow you to enjoy flavourful, satisfying meals without triggering IBS symptoms. This Tempeh Taco Bowl came to life as I looked for ways to turn simple ingredients into something exciting and comforting.
Tempeh, a great source of plant-based protein, offers a meaty texture and absorbs the spices beautifully. Paired with quinoa, fresh romaine lettuce and a zesty lime drizzle, this recipe delivers big on both flavour and nutrition.
It’s a great option for lunch or dinner, and can be customised with extra toppings like avocado, salsa or coriander (cilantro). Plus, it’s perfect for meal prep! Make a double batch and enjoy leftovers throughout the week.
Ingredient Breakdown
Tempeh
A fermented soybean product, tempeh is rich in protein and adds a hearty, satisfying texture. Crumbling it allows the spices to soak in, creating a flavourful taco base. Plain tempeh is low FODMAP at 100 g, the amount included in this recipe.
Quinoa
A high-protein, gluten-free grain, quinoa adds fibre and essential amino acids to keep you full and energised. It’s a perfect low FODMAP substitute for rice.
Spices and herbs
Cumin and oregano bring classic taco flavours without causing digestive issues, making them ideal for those on a low FODMAP diet.
Jalapeno pepper and chilli powder
A small amount of jalapeno and chilli powder adds just the right amount of heat. Although they are both low FODMAP, they also contain capsaicin. Some people with IBS do get digestive symptoms after eating these, including heartburn and abdominal pain. You can leave them out or reduce the amount if you know that’s you.
Tomato
Fresh tomatoes bring a juicy element to balance the spices. Half a medium tomato is low FODMAP at a weight of 65 g. But with no other high FODMAP ingredients included in the recipe, you may get away with a little more, up to 75 g.
Lime
Limes are a low FODMAP fruit. Fresh lime juice lightens up the dish and add a refreshing, zesty finish. However, if you suffer with heartburn and acid reflux you may need to skip this or reduce the quantity.
Lettuce
Crisp romaine lettuce adds a fantastic crunchy texture which pairs really well with the other ingredients. Lettuce is low FODMAP up to 2 cups (75 g) so feel free to add more! Why not try a low FODMAP salad dressing with it?
Why Tempeh is a Great Low FODMAP Vegan Protein
Tempeh is an excellent source of protein for those on a low FODMAP vegan diet. Not only is it easy to digest when prepared properly, but it’s also rich in nutrients like calcium, iron and fibre. By seasoning it with low FODMAP spices, you can enjoy all the benefits of tempeh without worrying about triggering IBS symptoms.
Additional Tips
- Customise it: Add avocado (up to 60 g), salsa or a sprinkle of coriander (cilantro) for extra flavour. For more variety, swap quinoa for brown rice, buckwheat or millet.
- Meal prep friendly: Make a big batch and store leftovers in the fridge for up to four days. This taco bowl makes a great lunch to take on the go.
This Tempeh Taco Bowl is not only delicious but also packed with nutrients and totally IBS-friendly. Whether you’re new to low FODMAP vegan recipes or looking for a fresh idea, this recipe is a must-try.
Ready to make this dish? Check out more Low FODMAP Vegan Recipes here and explore how easy it can be to enjoy plant-based, gut-friendly meals!
Tempeh Taco Bowl
Equipment
- 1 saucepan
Ingredients
- 85 g Quinoa
- 1 tbsp Avocado Oil or Extra Virgin Olive Oil
- 200 g Tempeh crumbled
- 1 tsp Chilli Powder optional
- 1 tsp Cumin
- 1/2 tsp Oregano
- 1/4 tsp Sea Salt
- 1 Jalapeno Pepper small, seeds removed and finely chopped
- 1 Tomato large, diced
- 1 Lime juiced, divided
- 4 leaves of Romaine Lettuce chopped
Instructions
- Cook the 85 g Quinoa according to package instructions.
- Heat the 1 tbsp Avocado Oil in a pan over medium-high heat. Add the crumbled 200 g Tempeh and cook for about five minutes until browned. Add the 1 tsp Chilli Powder, 1 tsp Cumin, 1/2 tsp Oregano, 1/4 tsp Sea Salt and 1 Jalapeno Pepper (de-seeded and chopped) and cook for another minute more.
- Stir in the 1 Tomato (diced) and half of the lime juice from 1 Lime and continue to cook for another three to five minutes until the tomatoes begin to soften. Add a little bit of water if it starts to stick to the pan. Season with additional salt if needed.
- To serve, divide the 4 leaves of Romaine Lettuce (chopped), quinoa and tempeh between two bowls and drizzle with the remaining lime juice. Enjoy!
