These vegan afternoon tea sandwich recipes are perfect for welcoming (or hoping for) warm and lazy days in the sun. Each recipe is also low FODMAP and has simple gluten-free options. I ran with the afternoon tea vibe but they work just as well for a casual lunch or picnic.
I went with some classic afternoon tea combinations for these recipes. Think delicate cucumber and cream cheese finger sandwiches, showstopping smoked carrot lox crispbreads with a herby sour cream and a rich and creamy chickpea and grape salad.
Don't let the idea of high tea intimidate you. If you've been here for a while you'll know I love to be able to prep ahead. This means that the bulk of these fillings can be prepped whenever you get the chance and kept in the fridge for several days in advance.
I love sandwiches and believe that there are very few foods that are not improved by being slapped between two slices of bread. However, it can seem a bit tricky to enjoy them on a plant-based and low FODMAP diet. This is because most of the bread, crackers or crispbreads that you'll typically use include the same types of FODMAPS as many protein-based veggie-based fillings. When eaten in combination this can increase the chances of running into FODMAP stacking.
In this blog post and the detailed recipe video below, I'll try to explain your options and give you as many tips as I can to help you pick and choose your bread and fillings with confidence.
My top tip for a truly generous feast is to fill the table with a selection of colourful, low FODMAP foods. Things that would work particularly well here include:
- carrot sticks
- cucumber sticks
- leafy greens - for using as wraps in place of bread or crackers
- macadamia nuts - the only nut listed in the Monash app as FODMAP free
- mandarins
- olives
- orange wedges
- crisps/potato chips - without high FODMAP flavourings
- popcorn - without high FODMAP flavourings
Are you nay or yay about bread? Tell us why in the comments below.
Recipe FAQ'S
Which bread can I use for low FODMAP sandwiches?
Bread on the low FODMAP diet is a huge topic, worthy of its own blog post, but I'll try to clear things up a bit. Generally speaking, you can enjoy one serving at a time from the following selection:
- 1 average-sized slice of white or wholemeal wheat bread - See below for why this is considered low FODMAP.
- 2 slices of gluten-free bread
- 1-2 slices of wheat sourdough
- 1-2 slices of spelt sourdough
- 1-2 slices of FODMAP-certified brands such as Schar, Bakers Delight, COBS, Pure Life Bakery, The Pocket Storehouse, Brumby's Bakery and La Boulangerie.
The reason that wheat and spelt sourdough are considered low FODMAP is that the fructans are fed upon and broken down by the naturally occurring yeast during fermentation. Always look for loaves that have been baked using the traditional slow fermentation method.
The actual quantities considered FODMAP safe differ between brands, flour types and even countries of origin. For the most accurate, up-to-date list of bread that has been FODMAP tested then you should refer to the Monash app.
Do I have to eat gluten-free on the low FODMAP diet?
The low FODMAP diet is not the same as a gluten-free diet. The majority of people are not required to go fully gluten-free on a low FODMAP diet unless they also have a medical need to avoid wheat and gluten.
This can be confusing at first as many of the tried and tested brands of bread featured in the Monash app are both low FODMAP and gluten-free. This is because eating gluten-free is the simplest way to reduce or eliminate wheat whilst working through the low FODMAP diet.
On the low FODMAP diet we're reducing the high FODMAP carbohydrates such as FOS and GOS found in wheat and not the proteins specific to gluten.
This is why you don't need to avoid the small amounts of wheat found in regular oats and soy sauce. It's also why you'll see that small amounts of wheat bread, wheat or spelt sourdough bread, wheat pasta and wheat gluten flour all have safe servings.
I created this detailed video to help clear up the confusion between gluten-free and low FODMAP once and for all.
Why do I feel better when I avoid gluten?
Many people with gut issues report feeling better when they avoid bread and wheat products in general.
In rare cases, this may be because they have an undiagnosed, underlying condition such as coeliac disease, which requires the avoidance of even tiny amounts of wheat and gluten.
However, research is beginning to show that for the majority of people, it's reducing the fructans (carbs) and not the gluten (proteins) in the bread, that makes the difference. Broadly speaking this means that many people are unnecessarily avoiding and blaming gluten when it's the FODMAPs that are the issue.
Add to this the contributing factors that typically apply to wheat and gluten-containing products:
- They're an overconsumed, staple food forming the basis of most meals for many people.
- Usually eaten frequently over a short space of time and often multiple times a day.
- Often eaten alongside other high FODMAP foods such as garlic, onions, beans, flavoured sauces and highly processed proteins such as sausages, burgers and deli meats/vegan meat replacements.
- Typically eaten alongside other well-known gut-irritants such as dairy, high fat, high salt and high sugar ingredients.
These habits help us to see why reducing our wheat intake can often significantly help our digestion to feel better.
Are all gluten-free products safe for low FODMAP?
No, unfortunately not. Some gluten-free products such as bread, crackers, pastry and pasta substitute wheat flour for high FODMAP flours made from nuts, beans and legumes. Gluten-free products also regularly rely on high FODMAP additives to help provide flavour, fibre, structure and nutrition. Examples of ingredients to watch out for in gluten-free products include:
Flours:
- Almond flour
- Amaranth flour
- Besan/gram flour
- Chickpea/garbanzo flour
- Coconut flour
- Lentil flour
- Lupin flour
- Pea flour
- Pea protein
- Lentil flour
Additives, binders and fibres:
- Chicory root
- Inulin
- Dietary fibres
- Apple fibres
- Fructo-oligosaccharides
- Oligo-fructose
Flavourings and sweeteners:
- Unspecified flavours
- Onion
- Garlic
- Dried fruit
- Apple or pear juice
- Fruit concentrates
- Fructose-glucose syrup
- High fructose corn syrup
- Agave syrup
- Mannitol
- Xylitol
- Sorbitol
- Maltitol
- Isomalt
Some FODMAP-certified products include ingredients from the list above. The levels in these have been specifically tested as being low FODMAP. If your product is not certified and contains any of these ingredients, particularly in the first half of the ingredients list, then it's assumed to be high FODMAP and best avoided during the elimination phase.
How do I avoid FODMAP stacking?
FODMAP stacking is when we eat multiple portions of the same FODMAP type within a single meal or within a short space of time. This is not limited to moderate or high FODMAP foods. It can happen just as easily with multiple safe servings of low FODMAP foods and portions.
The reason FODMAP stacking is a tricky subject is that:
- We each have a different FODMAP threshold which makes it hard to say how much is "too much".
- For optimal nutrition and fibre intake, it's recommended that we include a wide variety of foods, fibres, and FODMAPs at every meal.
- Not everyone suffers the effects of FODMAP stacking.
- Being too wary of stacking FODMAPs can lead to undereating, unnecessary restrictions and nutritional deficiencies.
Presumably, for all the reasons above, Monash has never officially given specific numbers when it comes to FODMAP stacking. Dietitians generally agree on a maximum of 1.5 portions of each FODMAP type per meal or snack. This is a very general guideline and isn't right for everyone. If you're concerned about stacking then the only person that can offer you individual advice is your dietitian.
Simple ways to avoid stacking include:
- Leaving a minimum of 3 hours between meals and snacks.
- Filling up on foods that contain little to no FODMAPs at every meal. This includes rice, vermicelli noodles, white potatoes, polenta, carrots, parsnips, plantain, Japanese/kabocha squash, cucumber, collards, lettuce and kale.
- Eating a wide variety of foods from across all the different FODMAP types.
- Sticking to a maximum of 1.5 portions of each FODMAP type per meal.
- Eating only 1 portion of fruit at a time. Wherever possible stick to low FODMAP free fruits such as rhubarb, oranges, mandarins, breadfruit, dragon fruit, durian, guava and papaya
- Planning your meals to allow time to cross-reference your recipes with the FODMAP types in the foods you regularly eat. The only way to do this easily and accurately is in the Monash FODMAP app.
If your symptoms are well controlled during your elimination phase then you may not need to be overly concerned with the idea of FODMAP stacking.
Cooks Tips
The soft cheese, sour cream, smoked carrot lox and chickpea salad can all be prepared up to 3 days in advance of eating. Store them in the fridge in airtight containers.
Whilst prepping ahead of time is fine for these recipes I don't recommend freezing any of them. Try to prepare only what you'll eat or serve in one sitting. You may strain and freeze the seaweed dressing after marinating to re-use again. It would be great for repeating this recipe or marinating, oyster mushrooms, grilled red pepper, tomato or pickled beetroot/beets for use in vegan sushi or sushi salad.
Vegan Tips
You may be surprised to hear that not all lemons are vegan. Unfortunately due to the preservation methods of some citrus fruits, they may not be considered vegan. Waxes such as beeswax and shellac (a resin secreted by the female Lac bug) are often used to preserve the appearance and shelf life of citrus fruits.
Choose organic, unwaxed varieties of citrus fruit wherever possible or contact the supplier for clarification. If purchasing waxed fruit avoid those coated with beeswax (E901) and shellac (E904). Whilst it's still gross, carnauba wax (E904) and polyethylene (E914) may also be used as glazing agents and these are considered vegan. All lemons used in my recipes are unwaxed.
FODMAP Tips
This recipe was updated in May 2022 to reflect changes to the low FODMAP serving sizes and FODMAP content of firm tofu and grapes.
If you stick to one portion of sourdough bread, half a portion of FODMAP safe crackers or crispbreads and the lettuce cups then these recipes fall within recommended FODMAP servings and can be eaten together in one sitting. See the individual recommendations below.
Some FODMAP safe, gluten-free bread is FOS and/or GOS based. I would avoid these brands if you're planning on eating a full portion of the tofu cream cheese or chickpea salad. Check the FOS and GOS content in the Monash app.
Re-weigh the chickpeas after crushing and removing the skins. You'll be pleasantly surprised by how many more you can add to achieve your low FODMAP serving.
FODMAP Servings
As written each flavour variation is FODMAP safe at a ½ serving. One serving of each recipe contains approx:
Cucumber and cream cheese finger sandwich
- 1+⅓ Fructan serving - if using gluten-free bread = 1 serving + 50g tofu = <⅓ serving + ⅛ teaspoon miso paste = >trace serving
- >⅓ Fructans - if using traditional wheat sourdough = 0 servings as they are broken down during the fermentation process + 50g tofu = <⅓ serving + ⅛ teaspoon miso paste = >trace serving
- 0 GOS
- 0 Mannitol
- 0 Sorbitol
- 0 Fructose
- 0 Lactose
Smoked carrot and sour cream crispbreads
- ½ Fructan serving - 2 Schar crispbreads* + trace fructans from ½ teaspoon lemon juice & ½ teaspoon miso in marinade & dressing = >½ portion fructans
- ½ GOS servings - 2 Schar crispbreads = ½ portion
- 0 Mannitol
- 0 Sorbitol
- 0 Fructose
- 0 Lactose
*Please note that the crispbreads only become high for fructans and GOS at 32 crispbreads! Calculating ½ portion of each here is fairly cautious so don't worry too much about it stacking with the bread and trace fructans.
Creamy chickpea salad in lettuce cups
- <½ Fructan serving - 10g walnuts = <½ serving
- 1 GOS serving - 42g chickpeas
- 1 Mannitol servings - 10g celery
- 0 Sorbitol
- <1 Fructose serving - 20g grapes = <1 serving
- 0 Lactose
*Omit the walnuts or swap for FODMAP free macadamia nuts if you'll also be using a fructan-containing gluten-free bread, rather than sourdough, for the cucumber finger sandwiches. This helps to avoid stacking the walnuts with the bread and crackers.
Always refer to the Monash app for current safe serves and FODMAP categorisations.
FODMAP Ingredient Notes
Celery
Contains high levels of mannitol and has a very small safe serving of 10g. Servings of just 15g become moderate for mannitol. I tended to avoid using celery during the elimination phase unless there is no other mannitol-containing ingredients in the rest of the meal.
Chickpeas
Canned, rinsed and drained chickpeas contain GOS and have a low FODMAP serving of 42g. Canned legumes and pulses have a lower FODMAP content than dried beans because the water-soluble Oligos Fructans and GOS leach out of the bean and are washed away in the canning water. People that do not usually tolerate legumes may find that low FODMAP servings of canned, drained beans are more easily digested.
Dijon mustard
FODMAP safe serving of 23g/1 Tbsp. Very large servings of 230g or ¾ cup become moderate for fructans and GOS. As Dijon mustard is usually used in recipes in small amounts I tend not to count it towards my FOS/GOS serving. If you're very sensitive to oligos then you may wish to consider it for FODMAP stacking purposes as a ¼ portion of fructans and GOS.
Grapes
Since the 2022 update to the Monash app, grapes are no longer considered FODMAP free. Red grapes now have a low FODMAP serving of 28g (approx 6 grapes). They become moderate for fructose at 42g and high for fructose at 75g. Green grapes have a low FODMAP serving of 32g (still only 6 grapes). They become moderate and high for fructose at the same levels as red grapes.
If you've previously been eating grapes in larger servings with no symptoms then there is no need to reduce your current intake. If you're new to the elimination phase or have been experiencing unexplained symptoms then stick to the current servings listed in the Monash app.
Sourdough bread
Sourdough bread, in my opinion, is one of the most confusing foods on a low FODMAP diet. The FODMAP content and safe serving of true sourdough depend on the type of flour and even the country of origin.
To make things even more confusing a lot of bread marketed as sourdough is not. Some sourdough-style bread has vinegar added to create the classic sourdough taste. This means it has not undergone the long fermentation process that ensures the fructans have been broken down to safe levels.
When buying sourdough I recommend referring to the Monash app for guidance. You can also look for bread made without souring agents and those that make a point of being labelled as slow-risen. If you plan on making your own you should look for a traditional recipe using a starter culture with a long proofing time.
Stock cubes
Often contain wheat, onion, garlic & celery. If in the elimination phase then use a homemade stock powder such as this recipe or a certified FODMAP safe brand such as Massel 7's
Tofu
Firm, drained tofu has a low FODMAP serving of 170g. In a recent update to the Monash app, tofu has been retested and listed as containing fructans. It quickly becomes moderate for fructans in portions of 175g and high for fructans at 205g. Previously it had no upper limit or FODMAPs specified. Be mindful that older tofu recipes may have serving sizes based on the more generous previous FODMAP limits.
Choose a firm or very firm variety and press and drain out the water thoroughly before use. The water within tofu is the major source of the oligos. Many people who feel that they don't tolerate tofu may find that thoroughly pressed tofu is more agreeable.
Walnuts
FODMAP safe serving of 30g. They become moderate for fructans at large servings of 135g. Compared to other nuts this gives them a fairly wide tolerance level between a low to moderate serving.
Shopping Tips
Cauldron organic plain firm tofu (396g). This cauldron brand is the tofu I use most regularly and the one I use for this dish. It's amongst the more affordable options and firms up nicely in the freezer. It's very versatile and perfect for adding your own flavour.
Engevita nutritional yeast with B12 (125 g) If you use this regularly it sometimes works out better value to buy it in multipacks rather than individually. If you've never used it before or prefer not to buy it in bulk then start off with a single 125g pack.
The Coconut Collaborative coconut yoghurt (350g): Coconut yoghurt is a great dairy-free replacement and can be used in place of cream, mayo, yoghurt and soft cheese. Look out for unsweetened brands like this one, made from a pure coconut base. Some cheaper brands are made from a soy/coconut mix which is unsuitable for the elimination phase.
Massel 7's chicken-style stock cubes (35g) Available in vegetable, beef style and chicken style. These are free from onion, garlic, gluten, trans fats and MSG. They are vegan and certified low FODMAP. If you've never tried them before then trialling this single pack might be a good idea. Once you have a taste for them it can be cheaper to buy them in multi-packs from Amazon.
* We use affiliate links here to help support our work. Purchasing through these links does not affect your consumer rights or the price you pay but may result in The Irritable Vegan receiving a small commission payment. We thank you for supporting us in this way whilst you shop.
Free From
- Garlic free
- Gluten free options
- Oil free
- Onion free
- Peanut free
- Wheat free options
- Lactose free
- Sorbitol free
Please always double-check your ingredients to ensure your products, brands and version is "free-from" if required. Where we list free from FODMAPs please be aware we are referring to free from excess FODMAPs as defined by low/high FODMAP limits in the Monash app and not a true allergy-safe definition of "free-from".
Most plant foods will still contain some level of FODMAPs but in amounts that are considered to be tolerable for most people on the low FODMAP diet.
Recipe
Afternoon Tea Sandwiches
AFFILIATE DISCLAIMER
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Equipment
- Vegetable peeler
- Mandolin slicer (optional)
Cook mode
Ingredients
Tofu cream cheese and cucumber
- 100 g firm pressed tofu
- 60 g coconut yoghurt
- 2 tablespoon nutritional yeast
- 1 teaspoon lemon juice
- ½ cube / ½ teaspoon vegetable stock powder - low FODMAP and/or gluten-free if required
- ¼ teaspoon white miso paste
- ½ tablespoon almond milk - optional
- ½ whole english cucumber - thinly sliced
- 4 slices wheat or spelt sourdough bread - swap for gluten-free bread if required
- 2 tablespoon mustard cress - optional garnish
Smoked carrot lox
- 100 g carrot - thinly sliced
- 35 g pickled beetroot - thinly sliced
- 250 ml / 1 cup vegetable stock made with the remaining ½ cube from previous recipe - low FODMAP and/or gluten-free if required
- 2 tablespoon lemon juice
- 2 tsps smoked paprika
- 1 teaspoon maple syrup
- 1 teaspoon white miso paste
- ½ sheet dried nori
- 1 pinch smoked sea salt - sub with regular sea salt if preferred
- 4 Schar low FODMAP crispbreads - sub with low FODMAP crackers of choice
- 1 tablespoon capers - optional garnish
- 1 pinch fresh chives - optional garnish
Herby sour cream
- 2 tablespoon coconut yoghurt
- ½ teaspoon dijon mustard
- 1 teaspoon nutritional yeast
- ½ teaspoon lemon juice
- 1 pinch salt - to taste
- 1 tablespoon fresh chives - finely chopped
- 1 tablespoon fresh flat leaf parsley - finely chopped
- 1 tablespoon fresh dill - optional
Chickpea & grape salad
- 84 g canned chickpeas - rinsed and drained. Skins removed if preferred
- 20 g walnuts
- 20 g celery
- 40 g red or black grapes
- 2 tablespoon coconut yoghurt
- 1 tablespoon plant based mayonnaise
- 1 tablespoon fresh parsley - finely chopped
- 1 pinch salt
- 1 pinch freshly ground black pepper
- 1 handful sturdy lettuce leaves such as romaine or baby gem
- 1 tablespoon chives or spring onion/scallion greens - optional garnish
Instructions
Tofu cream cheese and cucumber
- Thoroughly press and drain 100 g firm pressed tofu to remove as much water as possible.
- Into a blender, blitz the tofu, 60 g coconut yoghurt, 1 teaspoon lemon juice, 2 tablespoon nutritional yeast, ¼ teaspoon white miso paste and ½ cube / ½ teaspoon vegetable stock powder. Only add the optional ½ tablespoon almond milk if your blender needs it to achieve a smooth, thick sauce.
- Pour the tofu cream cheese into a dish and pop it in the fridge to thicken up overnight.
- To serve, remove the crusts from 4 slices wheat or spelt sourdough bread if desired. Spread the tofu cheese generously onto the bread. Top with finely sliced ½ whole english cucumber. Serve open-faced or put two slices of bread together and cut into finger-sized slices. Garnish with 2 tablespoon mustard cress (optional).
Smoked carrot lox
- Peel 100 g carrott as thinly as possible with a vegetable peeler or mandolin slicer. Finely slice 35 g pickled beetroot.
- Make up 250 ml / 1 cup vegetable stock made with the remaining ½ cube from previous recipe
- Into a container, large enough to hold the carrot and beetroot, stir together the stock, 2 tablespoon lemon juice, 2 tsps smoked paprika, 1 teaspoon maple syrup, 1 teaspoon white miso paste, ½ sheet dried nori and 1 pinch smoked sea salt. Submerge the carrot and beetroot into the liquid. Cover with a well fitting lid and leave in the fridge to marinade overnight.
- Mix together all the ingredients for the herby sour cream: 2 tablespoon coconut yoghurt, ½ teaspoon dijon mustard, 1 teaspoon nutritional yeast, ½ teaspoon lemon juice, 1 pinch salt, 1 tablespoon fresh chives, 1 tablespoon fresh flat leaf parsley and 1 tablespoon fresh dill. This can be done ahead of time and left in the fridge overnight.
- To serve, drain the marinade from the carrot and beetroot. Pat them dry between 2 sheets of kitchen roll. Spread 4 Schar low FODMAP crispbreads with the herby sour cream. Fold the carrot ribbons and arrange them on the cracker, stick the ends to the sour cream to help them hold their shape. Finely dice the beetroot and sprinkle it over the carrot. garnish with 1 pinch fresh chives, 1 tablespoon capers and fresh parsley (optional).
Creamy chickpea & grape salad
- Thoroughly rinse and drain 84 g canned chickpeas. Pop them into a mixing bowl and lightly crush them with a pestle or fork. Remove any loose, papery skins that come to the surface. Re-weigh the chickpeas after removing the skins. Top up to a total weight of 84g with more skinless chickpeas to ensure you get a full portion.
- Finely chop the 20 g walnuts, 20 g celery and 1 tablespoon fresh parsley. Slice 40 g red or black grapes in half. Add them all into the chickpeas. Stir in 2 tablespoon coconut yoghurt and 1 tablespoon plant based mayonnaise. Season with 1 pinch salt and 1 pinch freshly ground black pepper to taste.
- To serve, carefully pile the chickpea salad onto 1 handful sturdy lettuce leaves such as romaine or baby gem. Garnish with an optional 1 tablespoon chives or spring onion/scallion greens.
Recipe Video
Notes
- 1 cup = 250 ml
- 1 tablespoon = 15 ml
- 1 teaspoon = 5 ml
Recipe Video
What's your favourite sandwich filling?
Hot or cold? Sweet or savoury? Let us know in the comments below. Please don't forget to rate ⭐, review and pin the recipe. Every single one helps more people, just like you, to find it when they search.
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Liz says
Lots of great ideas
Michelle @ The Irritable Vegan says
Thanks so much, I hope you enjoy them. I do love a good sandwich.