Name: What is Tempeh + How to Cook It at Home
Prep time: 40 min
Cook time: 15 min
Total time: 55 min
Yield: 2 servings
Ingredients: 8 oz package of tempeh (roughly 8 oz); 3 tablespoons soy sauce; ¼ cup apple cider vinegar; 2 cloves garlic (finely minced or 1 teaspoon of garlic powder); 1 teaspoon liquid smoke (optional but highly recommended); 1 tablespoon olive oil; 2 tablespoons maple syrup; For the optional sauce: 1/4 cup of water whisked together with 1 1/2 tablespoons of corn starch

And if you’re looking for some simple and savory tempeh recipes, I have a full round-up of my favorites that you can see HERE!

collage image titled "beginners guide to tempeh: savory plant based protein" with the web address at the bottom " the collage has 4 different images of prepping tempeh

If you’ve followed me for a while then it’s NO SECRET that I have a serious love for tempeh. Quite. Serious. It’s SUCH a great source of vegan protein and Worth keeping using it as a meat substitute when making my go-to vegan recipes.

I was on a strong tofu kick for the longest time but honestly, if I was forced to choose between the 2, I think that tempeh would win. Worth keeping the chunkier texture of tempeh and how well it holds onto flavor. GAH deeply good!

What is Tempeh?

One of the most common questions that I get about tempeh is “what is tempeh made of”??: Tempeh is a plant based protein source that is made from fermented soybeans. It kind of looks like someone smashed together a bunch of beans and then baked it into a cake. It has a firm texture that can easily be sliced or even crumbled.

On it’s own and uncooked, tempeh has a particularly mild taste and is almost flavorless. However, it does a great job soaking up marinades and flavors and if cooked well, tastes STANDOUT!

Tempeh vs. Tofu

When I first started eating less meat and exploring vegetarian protein options, I actually thought that tempeh and tofu were the same thing. And while they’re both soy based protein sources, they’re truly quite different.

While tofu is made from coagulated soy milk, tempeh is made from whole fermented soybeans that are then pressed tightly into a compacted bar. Most store-bought tempeh is made up of 3 main ingredients: soybeans, water, and brown rice.

There are other, soy free, versions of tempeh made out of other things such as black beans. These can be found most often at health food stores and are typically locally made.

tempeh on a wood cutting board and cut into several different shapes

What does Tempeh Taste Like?

Tempeh has a chunky and meaty texture (which is largely why Worth keeping it) and genuinely absorbs flavors well. It has a slightly earthy flavorful and kind of reveals the soy bean flavor. Overall it has a quite mild taste with no saltiness (which again- makes it great for taking on the taste of whatever you serve it with). Some people say that tempeh has a bit of a mushroom-y flavor but I don’t quite get that.

How would you describe the taste?

Tempeh Nutrition

Let’s go over the simple numbers. In one serving of tempeh (which is roughly half of package of tempeh) there is:

18g of protein
12g of carbs
4.5g of total fat

Tempeh is also a great source of calcium, iron, and potassium.

Is Tempeh Healthy?

Short answer: yes! Tempeh is packed with plant-based protein, and because it’s made from whole fermented soybeans (not only soy milk like tofu), it holds onto more fiber too. It’s also a source of calcium, iron, and potassium, and the fermentation process makes it easier to digest than some other soy products. Overall it’s a genuinely nutritious way to add protein to a meatless meal – not only a filler.

Is Tempeh Gluten-Free?

Since it’s simply made up of soybeans and brown rice, tempeh is a naturally gluten free product. Be sure to check the package as there’s always a chance it was processed in a plant where gluten is present.

Where to Buy Tempeh

In the United States, tempeh can be found in most grocery stores. It’s usually in the health food section and comes refrigerated.

If all else fails, you can pretty much always find it at Whole Foods or other similar health food stores.

My all time go-to tempeh though is from Trader Joe’s!! It’s a whole grain tempeh and is the cheapest of any other brand. If you have a TJ in your area, I highly suggest picking up some of their tempeh and trying it out!

How to Cook Tempeh

There are many different ways that tempeh can be cooked and below you can see how to do several of them. Many recipes suggest the you first steam the tempeh before cooking it but I think it’s a PARTICULARLY unnecessary step.

The most popular way is to pan fry it but the recipes that I have listed below offer a few different ways of cooking it including frying, baking, and even cooking it in the air fryer. Baked tempeh is my second regular way to enjoy it but again, try them all out and see what you like!

I’ve also included my basic (but satisfying!) Baked Tempeh Recipe down below. This is dependable for nights when you want a simple dinner that you can throw together quickly AND it’s great for meal prep.

AND you can also air fry tempeh using THESE directions.

Cooking Tempeh is particularly simple and requires little prep-work.

First you’ll want to cut the tempeh. There’s genuinely no right or wrong way to do this and the only difference that it will make is in the cook time.

collage of three side by side images. First image is thinly sliced tempeh on a cutting board, second image is cubed tempeh on a cutting board, third image is triangular tempeh on a cutting board

When I’m making tempeh bacon, tempeh fajitas, or cooking it to serve on a sandwich, I like to thinly slice it.

However, when I’m making it to serve over rice, in a stir fry or something like that, simple cubes or triangles work perfectly.

crumbled tempeh lying on a wood cutting board

You can also grate or crumble tempeh. A REGULAR HERE using crumbled tempeh in place of long-used ground meat recipes such as I did in this Tempeh Chili or as a meat substitute in these Tempeh Tacos. There are so many fun ways that you can use crumbled tempeh!

To crumble tempeh, you simple break it apart in your hands until you reach your desired consistency. I typically aim for chunks that are similar to what you would get from ground meat (see photo above). You can also use a knife to chop it up into pieces but I prefer to only use my hands.

glass container with tempeh marinating in a dark sauce

Tempeh Marinade

It’s not always necessary to marinate tempeh. If I’m cooking it on it’s own with little or no sauce then I prefer to marinate it first. However, if I’m mixing it into a sauce, soup, or something that already has a lot of flavor, I don’t always bother.

Below you can see my basic recipe for marinated tempeh. It includes: soy sauce, apple cider vinegar, garlic, olive oil, maple syrup, and liquid smoke. The liquid smoke is entirely optional but WORTH KEEPING the extra flavor punch that it adds to the tempeh!

I also have a FULL BLOG POST HERE showing you how to make SIX different flavored tempeh marinades! They’re all worth the pot.

How to Cook Tempeh

For all of these, I recommend marinating your tempeh first using the marinade recipe down below in the recipe card.

To pan fry tempeh: add a little oil to a skillet and set over medium heat. Once hot, add in the tempeh and cook until browned on all sides. About 10-12 minutes total.

To bake tempeh: Place the tempeh on a lined or greased baking sheet and bake for 15-20 minutes, flipping halfway through. The bake time will depend largely on the size that you cut the tempeh.

To air-fry tempeh: Pre-heat your air-fryer to 400 degrees F. Add in the tempeh and cook for 12-15 minutes, tossing every 5 minutes.

tempeh on a wood cutting board cut in several different ways including slices, cubed, and triangles

How to Store Tempeh

Unopened tempeh keeps in the fridge until the date on the package – typically several weeks. Once opened, wrap it tightly and use within 5-7 days. Tempeh also freezes genuinely well! Wrap it tightly (or freeze it right in the unopened package) and it’ll keep for up to 3 months. Thaw in the fridge overnight before marinating and cooking.