Beef is a protein-rich staple in many diets, but for those following a plant-based lifestyle or simply trying to reduce their meat intake, finding an equally satisfying and nutritious substitute can be challenging. That’s where tempeh comes in.
Hailing from Indonesia, tempeh is a fermented soy product that’s packed with protein, fiber, and a variety of essential nutrients. It has a firm, meaty texture that holds up well in a range of dishes, making it a perfect substitute for beef.
If you’re new to cooking with tempeh, here are some tips to help you get started:
- Steaming or simmering tempeh for about 10 minutes before using it in a recipe can help to remove its slightly bitter taste.
- Tempeh absorbs marinades and sauces well, so don’t be afraid to get creative with flavors.
- Because it’s fermented, tempeh is more easily digestible than other soy products, making it a great choice for those with sensitive digestion.
Now, let’s move onto the delicious high-protein meal prep ideas!
1. Tempeh ‘Beef’ Stir-Fry
Tempeh soaks up flavors remarkably well, making it an excellent choice for a saucy, veggie-packed stir-fry.
- Serving Size: 400g
- Macros (per serving): 450 calories, 28g protein, 40g carbs, 20g fat
- Preparation time: 35 minutes
- Cooking instructions: Start by steaming your tempeh for about 10 minutes to remove any bitterness. Then, cube the tempeh and toss it in soy sauce, sesame oil, and a dash of rice vinegar. Heat some oil in a large pan or wok, then add the tempeh, along with a mix of your favorite stir-fry veggies — bell peppers, broccoli, and snow peas are all great choices. Stir-fry until the veggies are tender and the tempeh is well-coated in sauce. Serve hot over rice or noodles.
- Best time to eat: Lunch or dinner
- Storage instructions: Store in an airtight container in the fridge for up to 4 days. Reheat in the microwave or on the stovetop before serving.
2. ‘Beefy’ Tempeh Tacos
Who doesn’t love a good taco night? These tempeh ‘beef’ tacos are sure to satisfy your craving for something savory and spicy.
- Serving Size: 3 tacos (approx. 300g)
- Macros (per serving): 380 calories, 24g protein, 30g carbs, 20g fat
- Preparation time: 30 minutes
- Cooking instructions: Begin by crumbling your tempeh into a hot pan with a little oil. Once it starts to brown, add a mix of traditional taco seasonings like cumin, chili powder, and garlic powder. You can also stir in a bit of salsa for extra flavor. Cook until the tempeh is crispy and well-seasoned, then spoon it onto warm corn tortillas. Top with lettuce, diced tomatoes, avocado slices, and a squeeze of fresh lime.
- Best time to eat: Lunch or dinner
- Storage instructions: Store the cooked tempeh and prepped veggies separately in the fridge for up to 3 days. Assemble the tacos just before serving.
3. Tempeh ‘Beef’ and Broccoli
A plant-based take on a classic Chinese dish, this tempeh ‘beef’ and broccoli delivers plenty of protein and heartwarming comfort.
- Serving Size: 350g
- Macros (per serving): 400 calories, 26g protein, 40g carbs, 16g fat
- Preparation time: 35 minutes
- Cooking instructions: First, steam your tempeh and cut it into thin strips. Sauté these in a hot pan with some oil until they’re brown and crispy. Set these aside and, in the same pan, stir-fry your broccoli florets until they’re vibrant and just tender. For the sauce, mix soy sauce, a touch of brown sugar, and a slurry of cornstarch and water. Pour this over the broccoli, add the tempeh back in, and toss everything together until it’s well-coated and the sauce has thickened. Serve hot over a bed of steamed rice.
- Best time to eat: Lunch or dinner
- Storage instructions: Store in an airtight container in the fridge for up to 3 days. Reheat in the microwave or on the stovetop before serving.
4. BBQ Tempeh ‘Beef’ Sandwiches
Perfect for picnics or a casual lunch, these BBQ tempeh ‘beef’ sandwiches are bursting with smoky-sweet flavor.
- Serving Size: 1 sandwich (approx. 200g)
- Macros (per serving): 320 calories, 20g protein, 40g carbs, 10g fat
- Preparation time: 30 minutes
- Cooking instructions: Slice your tempeh and marinate it in your favorite BBQ sauce for at least 30 minutes (the longer, the better!). In a pan, cook the tempeh slices until they’re caramelized and sticky. Build your sandwiches with a hearty bread, adding layers of the BBQ tempeh, crisp lettuce, juicy tomato slices, and perhaps some tangy pickles. For an added crunch, serve with a side of sweet potato chips or a simple slaw.
- Best time to eat: Lunch
- Storage instructions: Store the cooked tempeh separately from the bread and veggies in the fridge for up to 3 days. Assemble the sandwiches just before serving.
5. Tempeh ‘Beef’ Skewers
With a firm texture and ability to hold onto marinades, tempeh makes excellent skewers, perfect for grilling season.
- Serving Size: 2 skewers (approx. 250g)
- Macros (per serving): 360 calories, 22g protein, 30g carbs, 18g fat
- Preparation time: 40 minutes (plus marinating time)
- Cooking instructions: Cube your tempeh and marinate it in a flavorful blend of soy sauce, garlic, ginger, and a touch of maple syrup. After at least an hour (or overnight, if you have time), thread the tempeh cubes onto skewers, alternating with pieces of bell pepper, onion, and cherry tomatoes. Grill these until the veggies are charred and the tempeh is heated through. These skewers are perfectly served over a bed of fluffy quinoa or alongside a fresh garden salad.
- Best time to eat: Lunch or dinner
- Storage instructions: Store the cooked skewers in an airtight container in the fridge for up to 3 days. Reheat on the grill or in the oven before serving.
6. Tempeh ‘Beef’ Stroganoff
A creamy, comforting dish perfect for colder days, this plant-based stroganoff swaps traditional beef for protein-packed tempeh.
- Serving Size: 350g
- Macros (per serving): 420 calories, 24g protein, 45g carbs, 18g fat
- Preparation time: 40 minutes
- Cooking instructions: Begin by steaming and cubing your tempeh. Sauté it in a pan with oil until browned, then remove it from the pan. In the same pan, cook sliced onions and mushrooms until softened. Add a sprinkle of flour and pour in vegetable broth, stirring to create a creamy sauce. Add the tempeh back in and let it simmer for a few minutes to absorb the flavors. Stir in a dollop of vegan sour cream and serve over egg-free egg noodles or mashed potatoes.
- Best time to eat: Lunch or dinner
- Storage instructions: Store in an airtight container in the fridge for up to 3 days. Reheat in the microwave or on the stovetop before serving.
7. Smoky Tempeh ‘Beef’ Chili
A bowl of chili is always a hearty, comforting meal. This version uses tempeh for a protein-packed, plant-based twist.
- Serving Size: 400g
- Macros (per serving): 450 calories, 30g protein, 50g carbs, 15g fat
- Preparation time: 45 minutes
- Cooking instructions: Crumble your tempeh into a hot pot and sauté until it starts to brown. Add diced onions, bell peppers, and garlic, cooking until they’re softened. Stir in a mix of spices like cumin, chili powder, and smoked paprika. Pour in canned diced tomatoes and kidney beans, bringing the pot to a simmer. Let it cook for about 30 minutes until the flavors have melded together. Serve with a sprinkle of green onions and a side of cornbread for a complete meal.
- Best time to eat: Lunch or dinner
- Storage instructions: Store in an airtight container in the fridge for up to 4 days. Reheat in the microwave or on the stovetop before serving.
8. Tempeh ‘Beef’ Lettuce Wraps
For a lighter, low-carb option, try these tempeh ‘beef’ lettuce wraps. They’re fresh, crunchy, and full of flavor.
- Serving Size: 4 lettuce wraps (approx. 200g)
- Macros (per serving): 300 calories, 20g protein, 15g carbs, 18g fat
- Preparation time: 30 minutes
- Cooking instructions: Crumble and sauté your tempeh until it’s browned. Mix in diced onions, bell peppers, and a sauce of soy sauce, rice vinegar, and a touch of sweetener. Cook until everything is well-coated and the veggies are tender. Spoon this mixture into crisp lettuce leaves (like romaine or butter lettuce) and garnish with fresh herbs or a sprinkle of sesame seeds.
- Best time to eat: Lunch or dinner
- Storage instructions: Store the tempeh filling separately from the lettuce in the fridge for up to 3 days. Assemble the wraps just before serving.
9. Tempeh ‘Beef’ and Peppers
A simple, quick meal that’s perfect for weeknight dinners, this tempeh ‘beef’ and peppers dish is a protein-packed alternative to the traditional beef version.
- Serving Size: 300g
- Macros (per serving): 350 calories, 22g protein, 40g carbs, 14g fat
- Preparation time: 30 minutes
- Cooking instructions: Slice your tempeh and sauté it in a hot pan until it’s browned and crispy. Remove the tempeh and add sliced bell peppers and onions to the same pan, cooking until they’re tender and slightly charred. Mix up a sauce of soy sauce, vinegar, and a touch of sweetener, and pour this over the veggies. Add the tempeh back in, tossing everything together until it’s well-coated. Serve over a bed of brown rice or quinoa.
- Best time to eat: Lunch or dinner
- Storage instructions: Store in an airtight container in the fridge for up to 3 days. Reheat in the microwave or on the stovetop before serving.
10. Tempeh ‘Beef’ Tacos
Celebrate Taco Tuesday with these high-protein, plant-based tacos filled with flavorful tempeh ‘beef’.
- Serving Size: 2 tacos (approx. 200g)
- Macros (per serving): 360 calories, 20g protein, 45g carbs, 12g fat
- Preparation time: 30 minutes
- Cooking instructions: Crumble your tempeh and sauté it in a pan with taco seasoning until it’s browned and fragrant. Warm your tortillas and fill them with the tempeh, then top with your favorite taco fillings – think diced tomatoes, shredded lettuce, avocado slices, and a drizzle of vegan sour cream or guacamole. You could also add some black beans or corn for extra fiber.
- Best time to eat: Lunch or dinner
- Storage instructions: Store the cooked tempeh separately from the tortillas and toppings in the fridge for up to 3 days. Assemble the tacos just before serving.
This concludes our exploration of tempeh as a high-protein beef substitute in 10 diverse, delectable meal prep ideas. We hope this post has inspired you to try out tempeh in your next meal prep! As always, feel free to share your experiences and variations in the comments below, and don’t hesitate to share this post with your friends who might find it useful. Stay tuned for the next post in our series, where we’ll be venturing into another exciting plant-based protein source. Happy cooking!
