What Is Tempeh? Benefits, Nutrition, and How to Cook It (Plus 3 Easy Recipes!)

If you’re looking for a plant-based protein that’s hearty, satisfying, and packed with nutrients, tempeh deserves a spot on your plate. Originating in Indonesia, tempeh has been a dietary staple for centuries—and for good reason. It’s fermented, protein-rich, full of fiber, and incredibly versatile in the kitchen.

With its nutty flavor and firm, “meaty” texture, tempeh is a fantastic option for anyone wanting to add more plant-forward meals into their week. Whether you're vegan, trying to eat more whole foods, or simply curious about expanding your protein options, tempeh is one of the most nutritious choices you can make.

Let’s explore what tempeh is, why it’s so good for you, and how to prepare it in simple, delicious ways—including three of my favorite tempeh recipes.

What Is Tempeh?

Tempeh is a traditional Indonesian food made by fermenting cooked soybeans with a natural culture. During fermentation, the soybeans bind together into a firm, sliceable “cake.”

Compared to tofu, tempeh is:

• Firmer and heartier

• More textured

• Nutty, earthy, and savory

• Richer in protein and fiber

Its fermented nature also makes it easier to digest for many people, while supporting a thriving gut microbiome.

photo by dietetic intern, Margaret Peterson

Nutrition Benefits of Tempeh

Tempeh is one of the most nutrient-dense plant-based proteins. Just 3 ounces (about ½ cup) provides:

• 15–18 grams of protein (more than double tofu)

• High-fiber whole soybeans

• Iron

• Phosphorus

• Manganese

• Magnesium

• Heart-healthy fats

• Prebiotics from fermentation that support gut health

  
  

Why tempeh stands out nutritionally:

✔ Complete protein containing all essential amino acids

✔ Fermentation increases digestibility

✔ Naturally cholesterol-free

✔ Contains bone-supportive minerals

✔ Linked to improved cholesterol levels

✔ High in gut-loving fiber

If you're transitioning to a plant-focused diet, are curious about plant-based options, or simply want to reduce your meat consumption, tempeh is one of the most beneficial foods you can incorporate.

photo by dietetic intern, Margaret Peterson

How to Prepare Tempeh

Tempeh is incredibly versatile—but it does best with flavorful sauces, marinades, or spices, because its earthy flavor absorbs seasoning beautifully.

Here are a few easy ways to cook it:

• Bake it with a bold sauce (BBQ, teriyaki, tamari, buffalo, etc.)

• Pan-sear it until golden brown

• Steam it first to mellow the flavor

• Crumbled cooked tempeh into chili, tacos, pasta sauce, or bowls

• Marinated overnight for maximum flavor

• Air-fried until golden and crisp

If you’re new to tempeh, baking it with your favorite sauce is one of the simplest and most foolproof methods.

3 Delicious Tempeh Recipes to Try

1. BBQ Tempeh & Cabbage Slaw

A sweet-tangy, high-protein meal with crunchy cabbage and smoky BBQ tempeh. Perfect for bowls, salads, or wraps.

2. Warm Tempeh, Kale & Radish Salad

A nourishing, hearty salad with cozy warm tempeh, sautéed greens, and bright radish. Ideal for fall and winter lunches.

3. Vegan Fennel Tempeh Sausage

This crumbled tempeh “sausage” is loaded with savory herbs and spices—delicious in pasta, scrambles, or grain bowls.

Simple BBQ Tempeh (Beginner-Friendly)

If you're just getting started, here’s a super easy approach:

1. Slice a block of tempeh into strips or cubes.

2. Brush with your favorite BBQ sauce.

3. Bake at 375°F for 15–20 minutes, until sticky and caramelized.

4. Add to wraps, bowls, salads, or sandwiches.

Tempeh + avocado + spring mix + delicious sauce = the simplest, most delicious wrap.

Ready to Try This True Superfood?

photo credit: Ella Ollsen

Tempeh is more than just a plant-based protein—it’s a nutrient-packed, gut-friendly, satisfying food that can elevate your meals with very little effort. With its versatile texture and ability to soak up flavors, it’s just as at home in a cozy bowl as it is in a crisp salad or hearty pasta.

If you’re new to tempeh, start simple and have fun experimenting. Once you discover your favorite way to prepare it, it quickly becomes a weekly staple. And with the three recipes above, you have plenty of inspiration to get started.

If you try any of them, tag me @purely__planted—I love seeing your delicious plant-powered creations!