• Skip to main content
  • Skip to primary sidebar

VNutrition

menu icon
go to homepage
  • About
  • Recipes
  • Resources
    • Facebook
    • Pinterest
  • search icon
    Homepage link
    • About
    • Recipes
    • Resources
    • Facebook
    • Pinterest
  • ×
    Home

    UPDATED: Sep 13, 2021

    What is Tempeh + The BEST Recipes with Tempeh

    810 shares
    • Share
    • Tweet

    Tempeh is a nutrient powerhouse that sometimes gets a bad rap - even I used to hate it! But this soy-based meat alternative is a great protein choice and just needs a good recipe to taste delicious. I've done all the legwork for you and found the best recipes with tempeh that the internet has to offer.

    compilation of 4 tempeh recipe photos with the wording the best tempeh recipes

    If you're looking for the most scrumptious tempeh recipes out there, look no further. These masterpieces are destined to be a hit for the whole family! If you haven't tried tempeh yet, or think you'd like to give it another chance (like me!), read on. 

    Jump to:
    • What is Tempeh?
    • How to Choose Tempeh
    • Nutritional Benefits
    • How to Cook Tempeh
    • How to Use This Plant-Based Protein
    • Is Tempeh Healthier Than Tofu?
    • The BEST Recipes with Tempeh
    • Need more vegan inspiration?
    • 💬 Reviews

    What is Tempeh?

    Tempeh (also spelled "tempe") is a traditional Indonesian ingredient made most often from fermented whole soybeans that have been cooked and then shaped into brick or loaf. It has a firm yet chewy texture and a slightly nutty or "earthy" taste. 

    Typically tempeh is available in most grocery stores near tofu, in the refrigerated section. Nowadays you can find it in many different flavors and even grain variations, including oat, barley and coconut. 

    How to Choose Tempeh

    While there are many brands of tempeh that have begun to enter the retail space. Lightlife and Westsoy are my preferred brands. They also seem to be some of the easiest to find, so bonus!

    Feel free to experiment with other brands depending on what you have access to, however, I always recommend purchasing organic soy products because they are typically denser in nutrients and do not contain pesticides, antibiotics, or GMOs.

    Tempeh, though fermented, will be found in the refrigerated section of your store. At my local grocery stores, it's kept near the tofu in the produce section or the organic/healthy food section.

    Tempeh should be in a firm, dense, uniform cake holding together the beans. It may have dark spots, which is absolutely fine. I have never had a problem with simply following the date on the package.

    Upon opening the tempeh, it should smell pleasant with faint hints of sweetness and mushrooms. If it smells like booze or ammonia, it has turned and you should not eat it. It should also not be slimy at all.

    block of tempeh

    Nutritional Benefits

    While I didn't like tempeh when I first tried it, being both a Licensed Nutritionist and a vegan made me strongly consider giving it a second chance. It's packed with plant-based nutrition.

    Here are some of the nutritional highlights of this superfood:

    • It's a great source of plant-based protein. Tempeh can contain over 50% MORE protein than tofu.
    • It offers a dairy-free source of calcium
    • Since tempeh is fermented, it can help balance the healthy bacteria in our guts 

    To go more in-depth, a 3-ounce (84-gram) serving contains these nutrients:

    • Calories: 162
    • Protein: 15 grams
    • Carbs: 9 grams
    • Total fat: 9 grams
    • Iron: 12% of the RDI (recommended daily intake)
    • Calcium: 9% of the RDI
    • Riboflavin: 18% of the RDI
    • Niacin: 12% of the RDI
    • Magnesium: 18% of the RDI
    • Phosphorus: 21% of the RDI
    • Manganese: 54% of the RDI

    *PLEASE NOTE: If you have a soy allergy or certain thyroid issues, it's best not to partake in tempeh made from soybeans. You can look for a soy-free version of tempeh (such as black bean or chickpea tempeh), though they may be harder to find. Just keep in mind that the following tempeh recipes will make it worth the effort if you can find an alternative.

    How to Cook Tempeh

    Remember how I said I used to not like tempeh? Turns out, it wasn't tempeh's fault! It just takes a bit of preparation and a good recipe to it into a delectable source of plant based protein.

    First up, I highly recommend giving your tempeh a steam before doing anything else. While this step is technically optional (and might not be needed in some recipes), I promise that it will improve the flavor by removing some bitterness.

    Secondly, add your flair. Much like tofu, tempeh is a flavor sponge. It will chameleon into whatever cuisine you like with a bit of time in a marinade. For best flavor, give your tempeh at least 20 minutes and up to 24 hours to soak up whatever yummy flavors you add.

    Finally, it's time to party. Your deliciously flavored tempeh can now be baked, pan-fried air-fried, grilled, or sautéed.

    steamed tempeh

    How to Use This Plant-Based Protein

    Tempeh is most often used in vegan recipes as a kind of meat substitute. It can be baked, fried, air fried, sautéed, grilled, or used in a stir fry.

    Use it whenever you want a "meatier" or chewier consistency than tofu can offer. It's also the first choice among plant based proteins for grilling, as it is rigid enough to hold up to the heat of the grill.

    You also have different "cuts" to consider.

    • Slice it into large slabs to replicate a piece of meat.
    • Cube it for stir-fries or to grill with veggies on skewers.
    • Crumble it to create the consistency of ground meat. Use it as a bacon or chorizo substitute in breakfast, taco fillings, stir-fries, curries, salads, or in a pasta dish. 

    While tempeh is indigenous to Indonesia, it has its place in many different cuisines. Depending on the marinade, you can use tempeh for everything from barbecue to bacon, teriyaki to tacos.

    Is Tempeh Healthier Than Tofu?

    Tempeh and tofu both have wonderful nutritional value. It should be noted that tempeh has nearly twice the protein and potassium as tofu, and more than twice as much fiber. Tempeh is also a prebiotic food, meaning it can be beneficial to the health of your gut biome.

    On the other hand, tempeh also has more calories and nearly twice as many carbs as tofu. That said, there are some nutritional similarities between these two healthy superfoods.

    Both are considered rich in isoflavones, which have been associated with lower incidences of age-related diseases. Tempeh, like tofu, can help prevent heart disease, osteoporosis, cancer and the loss of cognitive function.

    While tempeh and tofu are both healthy, they are quite different and, as such, have particular preparations that are better suited to each. Feel free to read this post on tofu nutrition for more information on how tofu measures up.

    4 tempeh recipes with "the best tempeh recipes" on top of them in an orange circle

    The BEST Recipes with Tempeh

    You need to try these delicious and flavorful recipes (especially if you think you hate tempeh!)

    Teriyaki Tempeh
    Since tempeh will absorb any flavors you add to it and I love Asian-inspired food, I came up with what has become my most popular recipe to date. Try it and you'll see why it won the superlatives contest.
    Check out this recipe
    Tempeh Crumbles
    Tempeh Crumbles are incredibly versatile, easily customizable, and a perfect vegan swap for ground meat in just about any meal. They’re a quick and easy plant based protein that's ready in about 10 minutes!
    Check out this recipe
    tempeh crumbles in a cast iron pan

    Want some other crumbles? Check out my easy Tofu Crumbles too!

    Easy & Tasty Tempeh Stir Fry
    This easy Tempeh Stir Fry recipe is made in less than 30 minutes and uses protein-packed tempeh along with fresh vegetables to create a nutrient-dense dinner.
    Check out this recipe

    For other stir fry recipes, check out my popular Green Bean Tofu Stir Fry.

    Stuffed Acorn Squash with Tempeh
    Vegan Stuffed Acorn Squash is stuffed with tempeh, wild rice, and veggies and is a perfect meal for the holidays or any time you'd like a hearty comforting meal. The squash is easy make ahead of time as well as freezer friendly.
    Check out this recipe
    Vegan Ranch Pasta Salad with Tempeh Bacon Bits
    While this isn't strictly a tempeh recipe, I had to add it because it features my favorite tempeh bacon bits. I loved those packaged pasta salads growing up and this is my take on the vegan version...which is just as delicious if you ask me!
    Check out this recipe

    Want more vegan pasta salads? Check out my Easy Vegan Pasta Salad and my Healthy Ramen Noodle Salad.

    Tempeh Tacos
    Tacos are my jam, so this is a twist on tacos that will make any dinner amazingly delicious!
    Check out this recipe

    If you love tacos too, be sure to check out my other fun taco recipes like  Walnut Meat Tacos and Vegan Breakfast Tacos.

    Sesame Noodles with Tempeh Crumbles
    These noodles are topped with tempeh to make an easy, quick, and healthy weeknight dinner (just add some veggies like broccoli). It's so much better for you than takeout and quicker than waiting for delivery!
    Check out this recipe

    If you're looking for more Asian-inspired recipes, be sure to check out my Mongolian Soy Curls, Tofu in Chili Garlic Sauce, and Thai Basil Noodles.

    Tempeh Chili from Connoisseurus Veg
    This Tempeh Chili is perfect for fall when you need a hearty bowl of tasty comfort food to warm you up. Top with plenty of yummy extras like creamy avocado and vegan cheddar.
    Check out this recipe

     If you're looking for more chili recipes, definitely check out my Jackfruit Chili.

    BBQ Tempeh Avocado Sandwich from Healthy Happy Life
    This BBQ Tempeh Avocado Sandwich is the perfect main course to serve at your next summer cookout.
    Check out this recipe

    Need more vegan inspiration?

    Check out these other useful guides that I put together to help vegans:

    • 10 Essential Vegan Pantry Staples to keep ready in your kitchen
    • Healthy Plant-Based Meal Ideas when you need some inspiration
    • Vegan Meal Planning Tips to meal mealtimes easier
    • Tasty Vegan Pantry Meals when you can't make it to the grocery store
    Mary Ellen
    Mary Ellen

    Mary Ellen Valverde MS, CNS, LDN is a Licensed Nutritionist and Certified Nutrition Specialist who empowers vegans to feel clear and confident about what is uniquely nourishing to them. Mary Ellen's recipes and nutrition information have been featured on Yahoo News, Parade, VegNews, LIVESTRONG, Dr. Axe, Greatist, LIVEKINDLY, Brit+Co, Well+Good, and more. 

    Mary Ellen
    Website |  + postsBio

    Mary Ellen Valverde MS, CNS, LDN is a Licensed Nutritionist and Certified Nutrition Specialist who empowers vegans to feel clear and confident about what is uniquely nourishing to them.Mary Ellen's recipes and nutrition information have been featured on Yahoo News, Parade, VegNews, LIVESTRONG, Dr. Axe, Greatist, LIVEKINDLY, Brit+Co, Well+Good, and more. 

    • Mary Ellen
      https://www.vnutritionandwellness.com/author/maryellenvalverdegmail-com/
      Vegan Overnight Oats — 15+ Recipe Ideas!
    • Mary Ellen
      https://www.vnutritionandwellness.com/author/maryellenvalverdegmail-com/
      Vegan Bacon
    • Mary Ellen
      https://www.vnutritionandwellness.com/author/maryellenvalverdegmail-com/
      Vegan Stuffed Acorn Squash
    • Mary Ellen
      https://www.vnutritionandwellness.com/author/maryellenvalverdegmail-com/
      Vegan Cashew Alfredo Sauce (gluten-free)

    More Vegan Tempeh Recipes

    • Vegan Stuffed Acorn Squash
    • tempeh crumbles in a cast iron pan
      Vegan Meatless Crumbles Recipe
    • Easy Tempeh Stir Fry
    • Tempeh Marinade
    810 shares
    • Share
    • Tweet

    Reader Interactions

    Comments

    1. Priya @ Masala Vegan says

      June 07, 2019 at 5:16 pm

      Delicious round up! Love tempeh and with the colder weather I see myself trying out most of these 😊

      Reply
      • Mary Ellen says

        June 07, 2019 at 6:59 pm

        Thanks Priya! I hope you enjoy them!

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Latest Posts

    Vegan Tips

    How to Go Vegan: A Nutritionist’s Guide

    Got Milk Era

    The 'Got Milk?' era has given way to plant-based alternatives. Here's why.

    Vegan options at Restaurant

    Best Vegan Options at Restaurants: A Complete Dining and Ordering Guide For Your Night Out

    Gut Skin Heath

    Does Gut Health Affect Skin: Explore the Gut-Skin Axis

    Vegan Milk

    Exploring the Best Vegan Milk Options: Benefits, Brands, and How to Choose the Right One for You

    Poor Gut Health

    Recognizing and Addressing Signs of Bad Gut Health

    Live it Up

    Copyright VNutrition and Wellness LLC© 2025