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Low-FODMAP Marinated Tempeh with Pineapple Chutney and Millet | Low FODMAP Diet by FODMAP Life

Low FODMAP Marinated Tempeh Pineapple Chutney Millet

I really enjoy tempeh, but on its own, it really doesn’t have a lot of flavor.  My low-FODMAP marinade brings a delicious sweet and savory taste to the tempeh and the low-FODMAP Pineapple Chutney makes a great pairing to add a tangy and sweet element.  There will be enough chutney leftover for you to use with another dish like chicken, gluten-free panko crusted shrimp, or topped upon most any other fish.

Vegan or not, tempeh is a great low-FODMAP option as it is PACKED with protein.  Instead of rice or quinoa, millet is another healthy option that makes for a wonderful accompaniment for many low-FODMAP dishes.  Read more here about the health benefits of millet.

Low-FODMAP Marinated Tempeh with Pineapple Chutney and Millet

Serves 2


Tempeh Marinade:

  • 1 8 oz. (227 g) package of tempeh, cut into inch-wide strips
  • 2 tablespoons reduced sodium gluten free soy sauce
  • 1 ½ tablespoons rice wine vinegar
  • 2 teaspoons maple syrup
  • 1 teaspoon coriander
  • 1 teaspoon ground paprika

Chutney (makes 2 ½ cups):

  • 1 can pineapple chunks in 100% pineapple juice
  • 1 small red chilli, diced
  • ¼ of one green chilli, diced
  • 1/3 cup apple cider vinegar
  • ¼ cup maple syrup
  • ¼ cup brown sugar
  • 2 tablespoons lemon juice
  • 1 tablespoon ginger, ground
  • ½ teaspoon ground paprika


  • ½ cup millet
  • 1 cup water or low-FODMAP broth
  • pinch salt, optional (negate if using broth)
  • 1 tablespoon unsalted butter or coconut oil, optional
  • 2 green onions, green tips only (optional)



  1. To make chutney – In a medium saucepan over high heat, add all ingredients. Bring to a boil. Reduce heat; simmer, uncovered, for 1 to 1-1/2 hours or until chutney reaches desired thickness.
  2. Marinate tempeh: While your chutney is simmering, cut tempeh into 1-inch wide pieces, set aside.
  3. Add all marinade ingredients to a small bowl and whisk well. Next, slowly pour marinade into a 1-quart zip lock bag (alternatively you can use a shallow bowl and cover with plastic wrap). Add in tempeh and seal bag. Allow bag to sit on a flat surface at room temperature. After 30-40 minutes, flip bag over. If using a shallow bowl just flip pieces of tempeh over.
  4. Make millet: While your chutney and tempeh are cooking, toast millet in a medium, dry saucepan. Toast over medium heat for 3-4 minutes or until millet grains become fragrant. Do not allow millet to burn. Add water or broth slowly to pan, then add salt and stir.
  5. Increase heat to high and bring to a boil, then lower heat and simmer and add in butter or coconut oil, stir and cover pot. Simmer until most of water is absorbed, about 12-15 minutes. Remove from heat and allow to sit, covered and removed from heat, for 10 minutes.
  6. Preheat oven to 375°F (190°C). Spray a small baking dish lightly with olive oil. Place tempeh in dish. Bake for 12 minutes, then turn tempeh pieces over. Bake for another 8-10 minutes.
  7. Arrange 4 oz. each of tempeh on a plate with millet and top with chutney. Garnish millet with tips of green onions if desired.

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