Are you looking for a plant-based protein that’s both healthy and flavorful? Look no further than tempeh! This fermented soybean product has gained popularity in recent years due to its numerous health benefits, including high levels of probiotics, vitamins, and minerals. But what really sets tempeh apart is its versatility – it can be used as a meat substitute, added to stir-fries, or even used as a vegetarian “meatball”. In this article, we’ll explore 17 delicious tempeh recipes that will take your taste buds on a wild ride. From spicy stir-fries and savory sandwiches to hearty curries and sweet treats, there’s something for everyone in this list of mouth-watering tempeh creations.
Spicy Tempeh Stir Fry
This spicy tempeh stir fry recipe is a flavorful and nutritious dish that combines the nutty flavor of tempeh with the boldness of chili peppers. It’s perfect for a quick weeknight dinner or as a healthy lunch option.
Ingredients:
– 1/2 cup tempeh, crumbled
– 2 tablespoons vegetable oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 small red bell pepper, diced
– 1-2 Thai chilies, sliced
– 2 teaspoons soy sauce
– 1 teaspoon honey
– Salt and pepper to taste
– Chopped cilantro or scallions for garnish (optional)
Instructions:
1. Heat the oil in a wok or large skillet over medium-high heat.
2. Add the onion and garlic and stir-fry until softened, about 3 minutes.
3. Add the bell pepper and chilies and stir-fry for an additional 2-3 minutes.
4. Add the tempeh and stir-fry until golden brown, about 3-4 minutes.
5. Stir in soy sauce and honey; season with salt and pepper to taste.
6. Serve immediately, garnished with cilantro or scallions if desired.
Cooking Time: 15-20 minutes
Tempeh Bacon BLT Sandwich
This recipe combines the smoky flavor of tempeh bacon with the freshness of lettuce, tomato, and mayonnaise for a delicious vegan take on the classic BLT.
Ingredients:
– 1 package of tempeh
– 1/4 cup liquid smoke
– 2 tablespoons soy sauce
– 2 tablespoons maple syrup
– 2 slices of bread
– Lettuce leaves
– Tomato slices
– Mayonnaise
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Cut the tempeh into strips and marinate in a mixture of liquid smoke, soy sauce, and maple syrup for at least 30 minutes.
3. Bake the tempeh bacon for 15-20 minutes or until crispy.
4. Assemble the sandwich by spreading mayonnaise on each slice of bread, then adding lettuce leaves, tomato slices, and 2-3 pieces of tempeh bacon.
5. Serve immediately and enjoy!
Cooking Time: 40-50 minutes
BBQ Tempeh Skewers
Get ready to fire up your grill and serve a deliciously unique snack or main course with these BBQ Tempeh Skewers. Marinated in a sweet and tangy BBQ sauce, crispy tempeh chunks are paired with colorful vegetables for a flavorful and healthy treat.
Ingredients:
– 1 block of tempeh, crumbled
– 1/4 cup BBQ sauce
– 1/4 cup soy sauce
– 2 tablespoons brown sugar
– 1 tablespoon apple cider vinegar
– 1 teaspoon smoked paprika
– 1/4 teaspoon garlic powder
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 1 red bell pepper, cut into large pieces
– 1 yellow bell pepper, cut into large pieces
– 1 onion, cut into large chunks
– 10 bamboo skewers
Instructions:
1. Preheat grill to medium-high heat.
2. In a shallow dish, whisk together BBQ sauce, soy sauce, brown sugar, apple cider vinegar, smoked paprika, garlic powder, salt, and black pepper.
3. Add tempeh to the marinade and stir to coat. Let sit for at least 30 minutes or overnight.
4. Thread tempeh, bell peppers, onion, and any other desired vegetables onto skewers.
5. Grill skewers for 8-10 minutes, turning occasionally, until tempeh is crispy and vegetables are tender.
Cooking Time: 15-20 minutes
Tempeh and Vegetable Curry
This flavorful curry is a delicious and nutritious option for a quick weeknight dinner or lunch. Tempeh, a fermented soybean product, adds a nutty flavor and creamy texture to this aromatic dish.
Ingredients:
– 1 block of tempeh
– 2 medium-sized potatoes, peeled and diced
– 1 large red bell pepper, sliced
– 1 small onion, chopped
– 2 cloves of garlic, minced
– 1 can of coconut milk
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Heat oil in a large pan over medium heat.
2. Add chopped onion and cook until translucent, about 3-4 minutes.
3. Add minced garlic and cook for an additional minute.
4. Add diced potatoes, sliced bell pepper, curry powder, and cumin. Cook for 5 minutes, stirring occasionally.
5. Cut the tempeh into small pieces and add to the pan. Cook for 2-3 minutes, until heated through.
6. Stir in coconut milk and season with salt and pepper to taste.
7. Simmer the curry for 10-15 minutes or until the potatoes are tender.
8. Garnish with fresh cilantro leaves and serve over rice or with naan bread.
Cooking Time: 25-30 minutes
Crispy Tempeh Nuggets
Transform tempeh into a crispy and delicious snack with this simple recipe. Perfect as a healthy alternative to traditional chicken nuggets!
Ingredients:
– 1 block of tempeh, crumbled
– 1/2 cup whole wheat panko breadcrumbs
– 1 tablespoon lemon juice
– 1 teaspoon garlic powder
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 1 egg, beaten (for dipping)
– Vegan Worcestershire sauce (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together panko breadcrumbs, lemon juice, garlic powder, salt, and black pepper.
3. Crumble tempeh into the breadcrumb mixture and toss until coated evenly.
4. Dip each tempeh piece into the beaten egg and then coat in the breadcrumb mixture again, pressing gently to adhere.
5. Place coated tempeh nuggets on a baking sheet lined with parchment paper.
6. Bake for 15-20 minutes or until crispy and golden brown.
Cooking Time: 15-20 minutes
Tempeh Reuben Sandwich
A twist on the classic deli sandwich, this Tempeh Reuben combines the nutty flavor of tempeh with the tanginess of sauerkraut and Swiss cheese.
Ingredients:
– 1 package of tempeh
– 2 tablespoons of vegan mustard
– 1/4 cup of sauerkraut
– 2 slices of rye bread
– 1 slice of Swiss cheese (vegan or dairy)
– Lettuce leaves (optional)
Instructions:
1. Marinate the tempeh in a mixture of vegan mustard and water for at least 30 minutes.
2. Grill or pan-fry the tempeh until crispy and golden brown, about 3-4 minutes per side.
3. Spread sauerkraut on one slice of rye bread, then top with the grilled tempeh, Swiss cheese, and another slice of rye bread.
4. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Maple Glazed Tempeh
Get ready to fall in love with this sweet and savory twist on traditional tempeh! This Maple Glazed Tempeh recipe is a game-changer for anyone looking for a plant-based protein-packed snack or meal.
Ingredients:
– 1 package of tempeh
– 1/4 cup pure maple syrup
– 2 tablespoons soy sauce
– 2 tablespoons apple cider vinegar
– 2 tablespoons water
– 1 tablespoon olive oil
– 1 teaspoon ground ginger
– Salt and pepper, to taste
Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a small bowl, whisk together maple syrup, soy sauce, apple cider vinegar, and water.
3. Place the tempeh on a baking sheet lined with parchment paper.
4. Brush the glaze all over the tempeh, making sure it’s fully coated.
5. Sprinkle olive oil, ginger, salt, and pepper evenly over the top.
6. Bake for 25-30 minutes or until golden brown and caramelized.
Cooking Time: 25-30 minutes
Tempeh Tacos with Avocado Lime Dressing
This recipe combines the nutty flavor of tempeh with the creaminess of avocado and a squeeze of lime, all wrapped up in a crispy taco shell.
Ingredients:
– 1 package tempeh
– 1/2 cup lime juice
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon cumin
– 1 teaspoon chili powder
– Salt and pepper to taste
– 8-10 taco shells
– Avocado Lime Dressing (see below)
– Optional toppings: diced tomatoes, shredded lettuce, diced bell peppers, sliced radishes
Instructions:
1. Crumble tempeh into a pan over medium heat.
2. Add lime juice, olive oil, garlic, cumin, chili powder, salt, and pepper. Cook for 5-7 minutes, stirring frequently.
3. Warm taco shells according to package instructions.
4. Assemble tacos by spooning tempeh mixture onto shell, followed by a dollop of Avocado Lime Dressing.
5. Top with desired toppings.
Avocado Lime Dressing:
– 2 ripe avocados, diced
– 1/2 cup lime juice
– Salt and pepper to taste
Combine all ingredients in a blender or food processor until smooth.
Cooking Time: 15-20 minutes
Tempeh Bolognese Pasta
This recipe is a creative take on the traditional Italian dish, substituting tempeh for ground beef to create a rich and satisfying plant-based alternative.
Ingredients:
– 1 block of tempeh
– 1 onion, finely chopped
– 2 cloves of garlic, minced
– 1 cup of marinara sauce
– 1 cup of vegetable broth
– 1 tablespoon tomato paste
– 1 teaspoon dried basil
– 1/2 teaspoon dried oregano
– Salt and pepper to taste
– 8 oz. pasta of your choice (e.g., spaghetti, linguine)
– Grated Parmesan cheese (optional)
Instructions:
1. Cook the pasta according to package instructions.
2. In a large pan, cook the tempeh over medium heat until crumbled and golden brown, about 5 minutes.
3. Add the onion, garlic, marinara sauce, vegetable broth, tomato paste, basil, oregano, salt, and pepper. Stir well.
4. Simmer the mixture for 15-20 minutes, stirring occasionally, allowing the flavors to meld together.
5. Combine cooked pasta with the tempeh bolognese sauce. Serve hot, topped with Parmesan cheese if desired.
Cooking Time: Approximately 25-30 minutes
Smoky Tempeh Chili
This hearty chili recipe combines the nutty flavor of tempeh with a deep smokiness from chipotle peppers, perfect for a cozy night in. With its rich and spicy flavors, this dish is sure to become a staple in your household.
Ingredients:
– 1 can black beans, drained and rinsed
– 1 cup tempeh, crumbled
– 2 chipotle peppers in adobo sauce, chopped
– 1 onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can diced tomatoes
– 2 cups vegetable broth
– 1 tsp ground cumin
– Salt and pepper to taste
– Optional: jalapeños, sour cream, and cilantro for topping
Instructions:
1. Heat a large pot over medium-high heat. Add the onion and garlic; cook until softened, about 3-4 minutes.
2. Add the tempeh, chipotle peppers, cumin, salt, and pepper. Cook, stirring occasionally, for 5-7 minutes or until the tempeh is lightly browned.
3. Add the black beans, diced tomatoes, and vegetable broth. Bring to a simmer.
4. Reduce heat to low; let cook, covered, for 20-25 minutes or until the flavors have melded together.
5. Serve hot, topped with optional jalapeños, sour cream, and cilantro.
Cooking Time: 30-40 minutes
Tempeh Sausage Patties
Looking for a vegetarian alternative to traditional sausage patties? Tempeh is an excellent choice, offering a nutty flavor and firm texture that pairs perfectly with your favorite toppings. This recipe uses tempeh to create a delicious and easy-to-make sausage patty.
Ingredients:
– 1 block of tempeh
– 1/4 cup breadcrumbs
– 1 tablespoon soy sauce
– 1 tablespoon maple syrup
– 1 teaspoon smoked paprika
– Salt and pepper, to taste
– Cooking spray or oil
Instructions:
1. Preheat a non-stick skillet or grill over medium-high heat.
2. Crumble the tempeh into small pieces and place them in a bowl.
3. Add breadcrumbs, soy sauce, maple syrup, smoked paprika, salt, and pepper to the bowl. Mix until well combined.
4. Divide the mixture into 4-6 portions, depending on desired patty size.
5. Shape each portion into a patty and spray with cooking spray or brush with oil.
6. Cook for 3-4 minutes per side, or until golden brown and crispy.
Cooking Time: 12-16 minutes
Sweet and Sour Tempeh
A sweet and tangy twist on traditional tempeh, this recipe is perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 package of tempeh (6 oz)
– 1/2 cup brown sugar
– 1/4 cup white vinegar
– 2 tablespoons soy sauce
– 2 tablespoons water
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1/4 teaspoon red pepper flakes (optional)
Instructions:
1. Cut the tempeh into small cubes and place in a shallow dish.
2. In a separate bowl, whisk together brown sugar, vinegar, soy sauce, water, garlic, ginger, and red pepper flakes (if using).
3. Pour the sweet and sour mixture over the tempeh, making sure it’s fully coated.
4. Cover the dish with plastic wrap and refrigerate for at least 2 hours or overnight.
5. Serve chilled, garnished with chopped green onions and sesame seeds if desired.
Cooking Time: None required, as this is a marinated recipe.
Tempeh Caesar Salad
This vegan twist on a classic salad combines crispy tempeh with creamy Caesar dressing and fresh greens for a satisfying and healthy meal.
Ingredients:
– 1 package of tempeh, crumbled
– 2 cloves of garlic, minced
– 1/4 cup of olive oil
– 2 tablespoons of lemon juice
– 1 tablespoon of apple cider vinegar
– 1 teaspoon of Dijon mustard
– 1/2 cup of Caesar dressing (homemade or store-bought)
– 4 cups of romaine lettuce, chopped
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Toss tempeh with garlic, olive oil, lemon juice, apple cider vinegar, and Dijon mustard.
3. Spread the tempeh mixture on a baking sheet and bake for 20-25 minutes or until crispy.
4. In a large bowl, combine chopped romaine lettuce and Caesar dressing.
5. Add the baked tempeh to the salad and toss to coat.
6. Season with salt and pepper to taste.
Cooking Time: 25-30 minutes
Tempeh Meatball Subs
Take your taste buds on a trip to Italy with these mouthwatering Tempeh Meatball Subs. Made with protein-rich tempeh, flavorful marinara sauce, and melted mozzarella cheese, this vegan version of the classic sub is sure to please even the most discerning palates.
Ingredients:
– 1 block tempeh, crumbled
– 1/2 cup breadcrumbs
– 1/4 cup nutritional yeast
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 cup marinara sauce
– 4 sub rolls
– 8 slices vegan mozzarella cheese (such as Daiya or Follow Your Heart)
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a mixing bowl, combine crumbled tempeh, breadcrumbs, nutritional yeast, garlic, and olive oil. Mix until well combined.
3. Form into meatball shapes, about 1 1/2 inches in diameter. Place on a baking sheet lined with parchment paper.
4. Bake for 15-20 minutes or until golden brown.
5. Assemble subs by placing marinara sauce on the sub roll, followed by a few tempeh meatballs and melted mozzarella cheese.
6. Garnish with chopped fresh basil leaves, if desired.
Cooking Time: 15-20 minutes
Teriyaki Tempeh Bowls
This recipe combines the savory flavors of teriyaki sauce with the nutty taste of tempeh, all wrapped up in a nutritious bowl. Perfect for a quick and easy dinner or lunch, this dish is sure to please.
Ingredients:
– 1 block of tempeh, cut into small pieces
– 2 tablespoons of soy sauce
– 2 tablespoons of brown sugar
– 2 tablespoons of rice vinegar
– 1 tablespoon of vegetable oil
– 1 tablespoon of grated ginger
– 1 clove of garlic, minced
– Sesame seeds and chopped green onions for garnish (optional)
Instructions:
1. In a small bowl, whisk together soy sauce, brown sugar, rice vinegar, and vegetable oil to make the teriyaki sauce.
2. In a separate pan, heat 1 tablespoon of oil over medium-high heat. Add tempeh and cook until golden brown, about 3-4 minutes per side.
3. Reduce heat to low and add ginger and garlic. Cook for an additional minute.
4. Brush tempeh with teriyaki sauce and cook for an additional minute.
5. Serve tempeh in a bowl over your favorite greens or grains, garnished with sesame seeds and chopped green onions if desired.
Cooking Time: 10-12 minutes
Tempeh and Kale Pesto Pizza
A delicious vegan twist on traditional pizza, this recipe combines the nutty flavor of tempeh with the earthy taste of kale and a tangy pesto sauce.
Ingredients:
– 1 whole wheat pita bread
– 1/2 cup tempeh, crumbled
– 2 cups curly kale leaves
– 1/4 cup pesto sauce (homemade or store-bought)
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 cup vegan mozzarella shreds
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roll out the pita bread and spread with pesto sauce, leaving a small border around the edges.
3. Top with crumbled tempeh, curly kale leaves, and a drizzle of olive oil.
4. Season with salt and pepper to taste.
5. If using vegan mozzarella, sprinkle on top.
6. Bake for 15-20 minutes or until the crust is golden brown and the tempeh is crispy.
Cooking Time: 15-20 minutes
Buffalo Tempeh Wings
Transform the classic buffalo wing into a plant-based delight with this recipe. Crispy tempeh strips are tossed in a spicy buffalo sauce, perfect for snacking or as an appetizer.
Ingredients:
– 1 block of tempeh, crumbled
– 1/2 cup Frank’s RedHot sauce
– 1/4 cup vegan butter (such as Earth Balance)
– 1 tablespoon apple cider vinegar
– 1 teaspoon garlic powder
– Salt and pepper to taste
– Optional: celery sticks and blue cheese dressing for dipping
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, whisk together buffalo sauce, vegan butter, apple cider vinegar, garlic powder, salt, and pepper.
3. Add the crumbled tempeh to the sauce mixture and toss until well coated.
4. Line a baking sheet with parchment paper and spread the tempeh strips out in a single layer.
5. Bake for 20-25 minutes or until crispy and golden brown.
6. Serve hot with celery sticks and blue cheese dressing, if desired.
Cooking Time: 20-25 minutes
Conclusion
Get ready to elevate your meal game with these 17 delicious and healthy tempeh recipes! From spicy stir fries to savory sandwiches, and from BBQ skewers to sweet and sour delights, there’s something for everyone in this collection. Discover new ways to use tempeh as a protein substitute, or simply enjoy its nutty flavor and creamy texture. With options like Tempeh Bacon BLT Sandwiches and Teriyaki Tempeh Bowls, you’ll be spoiled for choice.
Sophia Brennan is the cook and writer behind Go Jack Rabbit Go. She spent years working in Portland’s restaurant world before bringing that same warm, unfussy approach into her home kitchen. These days, she focuses on simple, comforting recipes inspired by real life, family routines, and the rhythm of cooking without overthinking it.
