7 Tempeh Recipes for Protein-Rich Plant-Based Meals

Whether you’re on a plant-based diet and looking to vary your protein sources, or you’re an omnivore curious about exploring more meatless meals, tempeh is worth your attention. Made from soybeans, it’s a great source of protein and has probiotic benefits — plus, tempeh is versatile and can be used in a wide assortment of dishes. Here’s what you need to know about this plant-based protein, including some delicious tempeh recipes you’ll want to add to your dinner rotation.

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What is tempeh?

When you look inside of a package of tempeh, it resembles a bunch of small beans that have been smashed together — and that’s essentially what it is. Tempeh is made by soaking partially cooked soybeans, and then fermenting them with fungi. 

“Fermentation takes anywhere from 24 to 48 hours,” says Brittany Werner, a registered dietitian and the director of coaching at Working Against Gravity, an online nutrition coaching program. “During this time, the beans bind together to form a dense, solid cake. Once fermentation has finished, the tempeh is cooled, packaged, and ready to prepare.”

Because tempeh is traditionally made with soybeans and vinegar, it’s usually gluten free, but be sure to check any package labels before purchasing.

Which is better for you: tempeh or tofu?

Soybeans are the base for both tempeh and tofu, but they’re different in a few ways:

• How they’re made. While tempeh is fermented, tofu is made by coagulating soy milk, and pressing the curds that form from the soy milk into blocks of tofu. 
• Texture. As you’ve likely noticed in the grocery store, tofu comes in varying levels of firmness. The softest version is silken tofu, which is what you would use to make sauces, dressings, smoothies, or desserts. The sturdiest version is extra firm tofu, which you can use in stir fries and many other dishes. Tempeh, on the other hand, always has a firm and nutty texture. 
• Nutrition. Tempeh has more nutrients than tofu, but it also contains more fat and calories in each serving, Werner notes. “Tempeh is a more nutrient-dense option when compared to tofu,” she says. “Tempeh has a higher protein content and more fiber than tofu. The fermentation process makes tempeh easier to digest with additional probiotics.”

You asked: How do you cook tempeh so it tastes good?

“Tempeh can be prepared in a variety of ways,” Werner says. “Most people prefer to marinate tempeh prior to cooking, as it helps soften the texture and add flavor. Some popular cooking methods include grilling, baking and steaming.”

When to choose a different protein

Tempeh is a good choice when you want a meatless protein that will provide a firm texture, with a slightly nutty mouthfeel, like in salads or sandwiches. For dishes with a softer texture, tofu may be a better option. 

“If you prefer a mild flavor with a softer texture, tempeh may not be for you,” Werner says. “Those who have specific dietary restrictions such as lower fat or lower sodium also may want to choose another option.”

Seitan, another plant-based protein source, is similar to tempeh in firmness, but it’s made with vital wheat gluten instead of soybeans, so it is more comparable to meat in texture and taste.

Best tempeh recipes

1. Smoky Tempeh Burrito Bowls

A bit of chipotle pepper in the sauce adds smokiness to this dish, and it goes especially well with nutty tempeh. Make the rice and prep the sauce in advance, so you can throw this meal together quickly on a busy weeknight. It’s packed with protein, with more than 28 grams per serving.

Try this recipe from Minimalist Baker.

2. Thai Tempeh Vegan Stuffed Sweet Potatoes

This Thai-inspired sweet potato recipe makes for a filling and flavorful lunch or dinner. In addition to tempeh, you top the sweet potato with sliced avocado, green onions, toasted peanuts, toasted sesame seeds, and cilantro, so it’s loaded with flavor as well as good nutrition.

Try this recipe from Rachael Hartley Nutrition.

3. BBQ Tempeh with Cabbage Kale Slaw

It’s always fun to get creative in the kitchen, but tempeh doesn’t have to be too fancy to make for a great dish. Slather grilled tempeh in barbecue sauce, whip up a quick slaw, and serve the whole thing on top of a cooked grain. One serving has 8 grams of filling fiber.

Try this recipe from Purely Planted.

4. Tempeh “Bacon”

Plant-based “bacon” made from different ingredients has been on our social feeds for a while now, and one of our favorite versions utilizes tempeh. Like pork-based “bacon,” the tempeh version has plenty of protein, and this recipe has 8 grams per serving. It’s also fairly simple to make, with only 20 minutes of prep time.

Try this recipe from Minimalist Baker.

5. Vegan Tempeh Sloppy Joes

When you’re transitioning to a plant-based diet, it can be hard to say goodbye to favorite meals, like sloppy joes. Thankfully, this recipe helps to make the adjustment easier by replacing the traditional ground beef with tempeh. Seasoned with chili powder and smoked paprika, it’s a smoky, flavor-packed substitute that will satisfy your cravings. 

Try this recipe from Dietitian Debbie.

6. Easy Tempeh Stir-Fry

One of the simplest ways to incorporate more tempeh into your diet is by adding it to simple stir-fries. This recipe, which comes together in less than 30 minutes, is flexible — you can use it to clear out your fridge by throwing in any vegetables you have on hand. Serve it with any kind of grain or noodles you like.

Try this recipe from Plant Based on A Budget.

7. Marinated Peanut Tempeh

Both tempeh and peanut sauce can trace their origins back to Indonesia, which makes this peanut tempeh recipe a perfect Indonesian-inspired homage to the dish’s roots. It also helps that it’s pretty easy to put together — all you have to do is steam the tempeh, prepare the peanut sauce marinade, marinate the tempeh, and then bake. Serve it on top of a salad, with noodles, or alongside your favorite grain and vegetables.

Try this recipe from Minimalist Baker.

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