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‘Tempeh’ Instead of ‘Shrimp’: 5 High Protein Plant-Based Meal Prep Ideas

tempeh on a plate

Introduction: If you’re looking to add a protein-packed and flavorful twist to your meal prep routine, tempeh is an excellent plant-based substitute for shrimp. Tempeh, made from fermented soybeans, offers a hearty texture and a rich nutty flavor that can elevate any dish. In this post, we’ll explore five high-protein plant-based meal prep ideas featuring tempeh that are sure to satisfy your taste buds. Get ready to discover delicious and sustainable alternatives to shrimp with these tantalizing recipes!

  1. Tempeh Stir-Fry with Mixed Vegetables: Ingredients:
  • Tempeh
  • Assorted vegetables (broccoli, bell peppers, carrots, snap peas)
  • Soy sauce
  • Sesame oil
  • Garlic
  • Ginger
  • Red chili flakes (optional)
  • Brown rice or quinoa


  • Slice the tempeh into thin strips or cubes.
  • In a hot skillet or wok, heat some sesame oil and stir-fry the tempeh until it becomes golden brown and slightly crispy.
  • Remove the tempeh from the pan and set it aside.
  • In the same pan, add the chopped garlic, ginger, and vegetables, and stir-fry until they are tender-crisp.
  • Return the tempeh to the pan, add soy sauce and red chili flakes (if desired), and toss everything together.
  • Serve the stir-fry over a bed of cooked brown rice or quinoa for a satisfying and protein-packed meal.
  1. Tempeh “Shrimp” Tacos: Ingredients:
  • Tempeh
  • Taco shells or tortillas
  • Avocado
  • Cabbage slaw (shredded cabbage, carrots, lime juice, and cilantro)
  • Lime wedges
  • Hot sauce (optional)


  • Cut the tempeh into small rectangular pieces, resembling the size of shrimp.
  • In a skillet, heat some oil and cook the tempeh until it turns golden brown and crispy.
  • Warm up the taco shells or tortillas in the oven or on a stovetop.
  • Assemble the tacos by adding the crispy tempeh, sliced avocado, and cabbage slaw.
  • Squeeze some lime juice over the tacos and add hot sauce for an extra kick of flavor if desired.
  • Enjoy these tempeh “shrimp” tacos as a protein-packed and satisfying meal option.
  1. Grilled Tempeh Skewers with Peanut Sauce: Ingredients:
  • Tempeh
  • Assorted vegetables (onions, bell peppers, zucchini)
  • Peanut butter
  • Soy sauce
  • Lime juice
  • Garlic
  • Maple syrup or agave nectar
  • Sriracha sauce (optional)
  • Wooden skewers, soaked in water


  • Cut the tempeh and vegetables into bite-sized pieces.
  • Thread the tempeh and vegetables onto the soaked wooden skewers, alternating between them.
  • In a bowl, whisk together peanut butter, soy sauce, lime juice, minced garlic, maple syrup or agave nectar, and sriracha sauce (if desired) to create the peanut sauce.
  • Preheat a grill or grill pan over medium heat and lightly grease it.
  • Grill the skewers for a few minutes on each side until the tempeh and vegetables are nicely charred and cooked through.
  • Serve the grilled tempeh skewers with peanut sauce as a flavorful and protein-packed meal.
  1. Tempeh and Vegetable Curry: Ingredients:
  • Tempeh
  • Assorted vegetables (cauliflower, potatoes, peas, carrots)
  • Coconut milk
  • Curry paste or powder
  • Onion
  • Garlic
  • Ginger
  • Cilantro (for garnish)
  • Basmati rice or naan bread


  • Cut the tempeh into small cubes and chop the vegetables into bite-sized pieces.
  • In a large pot or pan, sauté chopped onion, minced garlic, and grated ginger until fragrant.
  • Add the tempeh and vegetables to the pot and cook for a few minutes until they start to soften.
  • Stir in the curry paste or powder, coating the tempeh and vegetables evenly.
  • Pour in the coconut milk and simmer for about 15-20 minutes, or until the vegetables are tender and the flavors have melded together.
  • Serve the tempeh and vegetable curry over basmati rice or with warm naan bread, garnished with fresh cilantro.
  1. Tempeh “Shrimp” Pasta: Ingredients:
  • Tempeh
  • Pasta of your choice
  • Olive oil
  • Garlic
  • Lemon juice
  • Dried Italian herbs (oregano, basil, thyme)
  • Spinach or kale
  • Cherry tomatoes
  • Salt and pepper
  • Vegan Parmesan cheese (optional)


  • Cook the pasta according to the package instructions until al dente. Drain and set aside.
  • In a pan, heat olive oil and sauté minced garlic until fragrant.
  • Crumble the tempeh and add it to the pan, cooking until it starts to brown.
  • Add lemon juice, dried Italian herbs, salt, and pepper to the pan and stir to combine.
  • Toss in spinach or kale and halved cherry tomatoes, cooking until the greens wilt and the tomatoes soften.
  • Add the cooked pasta to the pan, stirring to coat it with the tempeh mixture.
  • Serve the tempeh “shrimp” pasta with a sprinkle of vegan Parmesan cheese, if desired, for a comforting and protein-rich meal.

Conclusion: With these five high-protein plant-based meal prep ideas featuring tempeh as a substitute for shrimp, you can enjoy flavorful and satisfying dishes while reducing your environmental impact. Tempeh’s unique texture and nutty flavor make it a versatile ingredient that can transform any recipe into a delicious and protein-packed plant-based option. Try out these recipes and let your taste buds rejoice in the vibrant flavors of tempeh. Stay tuned for more mouthwatering and sustainable meal prep ideas in our upcoming posts!

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