Learn all about this nutrient-rich, plant-based protein, how to cook it, and its benefits! I’m also sharing delicious recipes to put your cooked tempeh to good use.
I think a lot of people overlook tempeh because they assume it’s just like tofu or lump it into the general “soy” category. But in my opinion, tempeh is in a class of its own. It’s a cultured and fermented soy product with incredible health benefits, especially if you’re vegetarian needing to boost protein or just looking to add more plant-based protein to your diet I general.
So, I wanted to write this post not only to clear up any confusion but also to highlight why tempeh deserves a spot in your kitchen. We’ll break down what it is, why it’s so good for you, and, most importantly, how to use it (gluten-free, of course!). Plus, I’ll answer some common questions along the way—because I know tempeh can be a bit of a mystery at first.
What Is Tempeh, Anyway?
Tempeh is a plant-based protein source that originates from Indonesia. Traditionally, it is made with fermented soybeans. However, you can sometimes find store-bought options made with beans or grains. During fermentation, the beans stick together, creating a block, which gives tempeh its unique, firm texture.
How Tempeh Is Made
The process behind the making of it is similar to some cheesemaking recipes, like bleu cheese.
- First, whole soybeans are cooked briefly in order to sterilize them. Then, they are left to cool down.
- After cooling, fungal starter cultures are mixed into the soybeans, and fermentation begins. This means the fungi begin to eat the beans, breaking them down.
- Thanks to the fermentation, everything starts to bind together. What you’re left with is a fuzzy, dense brick (or cake) of highly nutritious cultured soy!
Note: Fermentation creates a deep, nutty flavor with savory, meaty (umami) notes. That said, tempeh doesn’t count as a probiotic, because it must be cooked prior to consumption.
However, it is a prebiotic! This means it contains fiber to feed the healthy bacteria in our guts, promoting healthy digestion.
Nutrition and Benefits
Tempeh has been highly touted for its nutrition for centuries. Now, modern science is showing us just how good this ancient food is for our health.
For instance, tempeh is an excellent source of plant-based protein, containing 20 grams per every 100-gram serving, nutrients, and benefits including;
- Fiber, with 9 grams for every 100-gram serving (That’s nearly a third of the recommended daily intake!)
- Healthy fats
- Folic acid
- Potassium
- Calcium
- Magnesium
- Vitamin B12
Nutrition Bonus – Tempeh is a complete plant-based protein, meaning it provides all nine essential amino acids your body needs—something that many other plant-based proteins lack.
Ingredients You’ll Need
These ingredients include my simple, go-to tempeh marinade you can use anytime! But if you have a favorite homemade or store-bought option, feel free to swap it in.
- Tempeh – Make sure to use plain, gluten-free tempeh.
- Tamari – This helps tenderize the tempeh and infuses it with a savory, umami, salty flavor.
- Maple Syrup – Adds subtle sweetness. Honey will also work!
- Apple Cider Vinegar – Like the tamari, this tenderizes the tempeh and mitigates some of the bitter taste. Rice vinegar will also work.
- Sesame Oil – This infuses the tempeh with a subtle nutty taste. If needed, you can substitute avocado oil or olive oil instead.
- Seasonings – Garlic powder and black pepper create a savory taste. I also like to add a dash of smoked paprika for extra depth and a touch of heat.
IMPORTANT NOTE: Sometimes soy sauce or wheat berries, as well as other gluten-containing ingredients are used to make tempeh. As a result, it is important to always double-check the label if you are looking for a gluten-free version.
Prepping the Tempeh
Cut the tempeh block into cubes, triangles, or slices, or crumble it to pieces for faster cooking faster, even cooking. For the best results, make sure to steam and marinate your tempeh before cooking.
Steam
Steaming helps remove its natural bitterness and improves the texture for cooking! You can steam your tempeh either on the stovetop or in the microwave!
Stovetop
- Place the tempeh in a steamer basket over a pot with a couple of inches of water or homemade vegetable broth.
- Bring the water to a simmer, cover, and steam for 10–15 minutes.
- Pat dry before marinating or cooking.
Microwave
- Place the tempeh in a microwave-safe bowl.
- Add enough water or broth to cover it completely.
- Loosely cover the dish (to allow steam to escape slightly).
- Microwave at 50-70% power for 5-7 minutes instead of 10 minutes to prevent drying out.
- Drain and pat dry before using in your recipe.
Note: This method helps reduce bitterness but may not be as effective as stovetop steaming
Marinate
Tempeh acts like a sponge, soaking up whatever seasoning or sauce you pair it with, so marinating it helps make it even more delicious.
After steaming, whisk all the marinade ingredients in a bowl, and let the tempeh soak for at least 30 minutes. Make sure your marinade has an acid (or use my basic marinade) to help remove any bitterness and improve the texture.
How to Cook Tempeh (3 Ways!)
Once you’ve marinated the tempeh, it’s time to cook! Below is an overview of the instructions for this recipe. Please be sure to scroll down to the recipe card below for the complete details!
Pan Fry
- Heat 1-2 tablespoons of oil in a sauté pan over medium to medium-high heat.
- Add the marinated tempeh in a single layer.
- Cook on each side until golden brown and crispy. If the exterior begins to brown too quickly, lower the heat slightly, and continue to cook.
Note: If adding marinade to the pan, keep an eye on it, as it caramelizes quickly and can burn. I recommend keeping the marinade separate or using it for basting if baking the tempeh.
Bake
- Spread the marinated tempeh in an even layer on a parchment or aluminum foil-lined baking sheet.
- Bake at 375°F for 15 minutes. Then, flip each piece, and continue to bake until they’re browned and slightly crispy.
Pro-Tip: For an extra crispy exterior, increase the oven temperature to 400°F for the last 5 minutes of cooking. Just keep a close eye on the oven, and be careful not to burn!
Air Fry
- Preheat the air fryer to 375 F. Once preheated, arrange the marinated tempeh in an even layer in a greased air fryer basket. Work in batches as needed!
- Air fry until golden and crisp, shaking halfway through.
Common Questions About
While it’s not essential to steam and marinate tempeh before cooking, I highly recommend it—especially if you’re new to it.
Cooked tempeh is nutty and slightly earthy in flavor, similar to mushrooms. However, it takes on the flavor of any sauce or marinade well.
Yes, you can store cooked tempeh in an airtight container in the refrigerator for up to 4-5 days.
I love to serve this plant-based protein over salads like my BBQ tempeh vegan quinoa salad or grain bowls or with wraps and sandwiches. You can also use it to make BBQ tempeh for even more flavor!
More of Our Favorite
Cooking guides
Tempeh Marinade Recipe + Ways to Cook Tempeh
- Total Time: 0 hours
- Yield: 2 Servings 1x
- Diet: Vegan
Description
Learn what tempeh is, the benefits of consuming it, and how to cook it properly for an easy, flavorful, plant-based protein source!
Ingredients
- 8 ounces gluten-free plain tempeh*
- ¼ cup tamari
- 1 Tablespoon maple syrup or honey
- 1 Tablespoon apple cider vinegar or rice vinegar
- 1 Tablespoon sesame oil (avocado or olive oil may be substituted)
- 1 teaspoon garlic powder
- ¼ to ½ teaspoon smoked paprika (optional)
- ¼ teaspoon black pepper
Instructions
Prep:
- Slice or cube the tempeh.
- Steam to remove bitterness and improve absorption (see notes).
- Marinate the tempeh. In a mixing bowl, whisk together all marinade ingredients. Add the tempeh, ensuring it’s fully coated. Marinate for at least 30 minutes (or overnight for deeper flavor).
Cooking Methods:
Pan-Fry
- Heat 1–2 Tablespoons oil (olive, avocado, or sesame) in a sauté pan over medium to medium-high heat.
- Add the marinated tempeh in a single layer.
- Cook for 3–4 minutes per side, until golden brown and crispy.
- Flip and repeat. If it browns too quickly, lower the heat slightly.
Note: If adding marinade to the pan, keep an eye on it, as it caramelizes quickly and can burn. I recommend keeping the marinade separate or using it for basting if baking the tempeh.
Oven Bake
- Preheat the oven to 375°F. Line a baking sheet with parchment paper or aluminum foil.
- Spread the marinated tempeh in a single layer.
- Bake for 15 minutes, then flip each piece.
- Continue baking for another 10–15 minutes until browned and slightly crispy.
- For extra crispiness, increase oven temp to 400°F for the last 5 minutes
Air Fry
- Preheat the air fryer to 375°F
- Once preheated, spray the basket with oil and evenly spread the marinated or seasoned tempeh (cubed or thicker sliced tempeh work best) in the basket.
- Air fry for 10–12 minutes, shaking halfway through.
Notes
Steaming Method for Stove Top – Cut the tempeh into the desired shape (cubes, triangles, or slabs). Place it in a steamer basket over a pot with a couple of inches of water or broth. Bring the water to a simmer, cover, and steam for 10–15 minutes. Pat dry before marinating or cooking. See blog post for how to steam tempeh in the microwave.
*Gluten Free Ingredient Tip – Sometimes soy sauce or wheat berries, as well as other gluten-containing ingredients are used in tempeh. As a result, it is important to always double check the label if looking for a gluten-free version.
- Prep Time: 10
- Rest Time: 30
- Cook Time: 5 -10
- Category: Main
- Method: stovetop
- Cuisine: American
Nutrition
- Serving Size: 4 ounces
- Calories: 178
- Sugar: 6.7 g
- Sodium: 2018 mg
- Fat: 8.9 g
- Saturated Fat: 1.4 g
- Carbohydrates: 14.6 g
- Fiber: 3.7 g
- Protein: 11.3 g
- Cholesterol: 0 mg
Do you have questions, feedback, or tips about this recipe? Leave a comment below with any questions or feedback you’d like to share!
Great send some more delicious recipes.
Hello, thanks for the recipe. I just have a question. In the article you mentioned that you like to combine the brown rice with tempeh. I like the idea but don’t know how to go about it . Could you please let know how do you combine the two products together? Is it cook rice and soybean put it together and let it fermented together? Will they form a tight cake when the fermentation is done? Or how do you do it? Thanks
My email is phuthi35@yahoo. Com
Thank you.
Do you meant making your own tempeh? Or combing pre-made tempeh with other grains? I usually buy the premade tempeh that’s made with brown rice and cultured soybean.
This was the best recipe that i have found until now.
This was really amazing! Thanks so much for this very informative post!
Oh so glad!
This recipe is not only delicious, but helpful! I had a friend ask if tempeh was a fish the other day 😉 Now I can direct them to a true definition!
This was a first for me and I’m so glad I tried it! Thanks for all the great info and my delicious lunch today!
I didn’t realize how good tempeh is for you! I really need to start eating it!
I am so happy I found this recipe. I love tempeh so much! Thank you!