If you’re searching for wholesome, high-protein plant-based recipes, look no further. Here, we’ve curated 10 delightful meal prep ideas that use tempeh, a traditional Indonesian soy product that makes a fantastic substitute for chicken. Each recipe includes detailed cooking instructions, the dish’s origin, alternate ingredients, and essential meal prep information.
1. Tempeh Stir-Fry
Originating from Asia, stir-fries are a quick, nutritious, and flexible meal option. For this recipe, sauté cubes of tempeh until golden, then add your choice of colorful vegetables. Toss everything in a savory sauce made from soy sauce, rice vinegar, and a touch of maple syrup. Serve over steamed rice or quinoa.
- Macros (per serving): 20g protein, 55g carbs, 10g fat
- Alternate ingredient: Use tamari instead of soy sauce for a gluten-free version
- Cooking time: 25-30 minutes
- Best time to eat: Lunch or dinner
- Storage instructions: Refrigerate in an airtight container for up to 3-4 days
2. Tempeh Tacos
Borrowing from Mexican cuisine, these tacos offer a delightful plant-based twist. Crumble and sauté tempeh with a flavorful blend of Mexican spices. Spoon the mixture into corn tortillas and top with fresh salsa, avocado, and shredded lettuce.
- Macros (per serving): 18g protein, 45g carbs, 8g fat
- Alternate ingredient: Use lettuce wraps for a lower-carb option
- Cooking time: 20-25 minutes
- Best time to eat: Lunch or dinner
- Storage instructions: Store the tempeh filling separately in an airtight container in the fridge for up to 5 days. Assemble tacos just before eating.
3. Baked BBQ Tempeh
This recipe is inspired by the classic barbecue traditions of the American South. Slice tempeh into thin strips and marinate in your favorite BBQ sauce. Bake until the tempeh is firm and the edges are caramelized. Serve with a side of coleslaw and cornbread for a complete meal.
- Macros (per serving): 19g protein, 30g carbs, 9g fat
- Alternate ingredient: Make a homemade BBQ sauce with dates for a natural sweetener
- Cooking time: 30 minutes
- Best time to eat: Lunch or dinner
- Storage instructions: Refrigerate for up to 5 days
4. Tempeh Sausage Crumbles
This is a versatile recipe originating from European sausage recipes. Crumble tempeh and sauté with a mixture of spices like fennel, sage, and thyme. Use these savory crumbles as a protein boost for salads, pasta, or pizza.
- Macros (per serving): 20g protein, 10g carbs, 11g fat
- Alternate ingredient: Add smoked paprika for a smoky flavor
- Cooking time: 20 minutes
- Best time to eat: Any meal
- Storage instructions: Store in an airtight container in the fridge for up to 5 days
5. Tempeh “Chicken” Salad
Inspired by classic American deli salads, this recipe swaps chicken for tempeh. Steam and cool tempeh, then chop into bite-sized pieces. Mix with vegan mayo, chopped celery
, red onion, and a hint of mustard. Serve in a sandwich or over a bed of greens.
- Macros (per serving): 17g protein, 20g carbs, 12g fat
- Alternate ingredient: Add dried cranberries or grapes for a touch of sweetness
- Cooking time: 15 minutes (excluding cooling time)
- Best time to eat: Lunch
- Storage instructions: Store in an airtight container in the fridge for up to 5 days
6. Tempeh Curry
Drawing on Indian flavors, this tempeh curry is a comforting meal. Sauté onions, garlic, and ginger in coconut oil, then add curry powder and other spices to taste. Stir in cubed tempeh and coconut milk, then simmer until the flavors meld together.
- Macros (per serving): 18g protein, 40g carbs, 15g fat
- Alternate ingredient: Add diced sweet potatoes or spinach for extra nutrients
- Cooking time: 35-40 minutes
- Best time to eat: Dinner
- Storage instructions: Refrigerate for up to 5 days or freeze for up to 3 months
7. Tempeh Reuben Sandwich
Inspired by the classic Reuben sandwich, this version features tempeh as the star. Marinate tempeh slices in a tangy blend of pickle brine, mustard, and garlic. Pan-fry until golden brown, then serve on rye bread with sauerkraut, vegan Swiss cheese, and Thousand Island dressing.
- Macros (per serving): 22g protein, 45g carbs, 12g fat
- Alternate ingredient: Use whole-grain bread for added fiber
- Cooking time: 25 minutes
- Best time to eat: Lunch or dinner
- Storage instructions: Store cooked tempeh and assembled ingredients separately in the fridge for up to 5 days
8. Tempeh and Vegetable Skewers
Inspired by Mediterranean cuisine, these skewers are perfect for grilling season. Marinate cubed tempeh and vegetables like bell peppers, zucchini, and cherry tomatoes in a blend of olive oil, lemon juice, and herbs. Thread onto skewers and grill until charred and tender.
- Macros (per serving): 20g protein, 25g carbs, 12g fat
- Alternate ingredient: Add mushrooms or red onion for extra flavor
- Cooking time: 30 minutes (excluding marinating time)
- Best time to eat: Lunch or dinner
- Storage instructions: Store marinated tempeh and vegetables separately in the fridge for up to 2 days before grilling
9. Tempeh Stroganoff
A plant-based take on the Russian classic, this dish features tempeh in a creamy sauce. Sauté cubed tempeh, onions, and garlic in olive oil. Add vegetable broth, vegan sour cream, and Dijon mustard, then simmer until the flavors meld together. Serve over egg-free noodles or rice.
- Macros (per serving): 19g protein, 50g carbs, 15g fat
- Alternate ingredient: Use a cashew cream base for a nuttier flavor
- Cooking time: 30 minutes
- Best time to eat: Dinner
- Storage instructions: Refrigerate for up to 5 days or freeze for up to 3 months
10. Tempeh Banh Mi
A Vietnamese-inspired sandwich, the Banh Mi features a delicious combination of flavors
and textures. Marinate tempeh slices in a mixture of soy sauce, rice vinegar, and sesame oil, then pan-fry until crisp. Assemble in a baguette with pickled vegetables, fresh cilantro, and spicy vegan mayo.
- Macros (per serving): 21g protein, 60g carbs, 10g fat
- Alternate ingredient: Use a gluten-free baguette for a gluten-free version
- Cooking time: 30 minutes
- Best time to eat: Lunch
- Storage instructions: Store cooked tempeh and assembled ingredients separately in the fridge for up to 5 days.
Remember, these macronutrient estimates may vary depending on the exact ingredients used and portion sizes. Always adjust according to your specific dietary needs and preferences.
Embrace the protein-packed power of tempeh and enjoy these gourmet plant-based meals throughout your week. Happy meal prepping!
