10 Best Tempeh Recipes for Macros 2026

Tempeh is a fantastic source of plant-based protein, making it an excellent choice for those looking to boost their macros. Unlike tofu, tempeh is fermented, which not only enhances its nutritional profile but also gives it a denser texture and a nuttier flavor. With over 20 grams of protein per serving, the following recipes showcase the versatility of tempeh, from stir-fries to sandwiches, ensuring that you enjoy a variety of meals while meeting your protein goals.

How We Selected These Recipes

The recipes included in this guide were chosen based on their protein content, with each providing at least 20 grams of protein per serving. Additionally, we considered the balance of macronutrients, preparation time, and the use of high-quality ingredients to ensure that they are not only nutritious but also easy to prepare and delicious.

1. Spicy Tempeh Stir-Fry

This spicy tempeh stir-fry is a quick and flavorful meal that packs a protein punch. With a variety of colorful vegetables and a spicy sauce, it is perfect for a busy weeknight dinner.

Ingredients

• 150g tempeh, cubed
• 100g bell peppers, sliced
• 100g broccoli florets
• 50g carrots, julienned
• 2 tbsp soy sauce
• 1 tbsp sriracha
• 1 tbsp olive oil
• 1 clove garlic, minced

Macros per serving

Quick prep

1. Heat olive oil in a large skillet over medium heat.
2. Add garlic and sauté for 1 minute until fragrant.
3. Add tempeh and cook until golden brown, about 5 minutes.
4. Stir in vegetables and cook for another 5 minutes.
5. Add soy sauce and sriracha, stir to combine, and serve hot.

Pro tip

For extra flavor, marinate the tempeh in the soy sauce and sriracha for at least 30 minutes before cooking.

2. BBQ Tempeh Sandwich

This BBQ tempeh sandwich is a hearty and satisfying meal that combines the smoky flavors of barbecue sauce with the nutty taste of tempeh. Great for lunch or dinner!

Ingredients

• 150g tempeh, sliced
• 2 tbsp BBQ sauce
• 1 whole grain bun
• 50g coleslaw mix
• 1 tbsp mayonnaise (optional)

Macros per serving

Quick prep

1. Preheat the grill or a skillet over medium heat.
2. Brush tempeh slices with BBQ sauce and grill for 3–4 minutes on each side.
3. Toast the whole grain bun on the grill.
4. Assemble the sandwich with tempeh and top with coleslaw and mayonnaise.
5. Serve immediately.

Pro tip

You can prepare the tempeh in advance and store it in the fridge for up to three days for easy sandwich assembly.

3. Tempeh Taco Bowl

This tempeh taco bowl is a delicious and customizable meal that allows you to load up on your favorite toppings. It’s perfect for a family dinner or meal prep.

Ingredients

• 150g tempeh, crumbled
• 100g cooked brown rice
• 50g black beans
• 50g corn
• 2 tbsp taco seasoning
• 100g salsa
• 50g avocado, diced

Macros per serving

Quick prep

1. In a skillet, cook crumbled tempeh over medium heat for 5 minutes.
2. Add taco seasoning and a splash of water, and cook for an additional 5 minutes.
3. In a bowl, layer cooked rice, tempeh, black beans, and corn.
4. Top with salsa and diced avocado.
5. Serve warm.

Pro tip

For a spicier kick, add jalapeños or hot sauce to your taco bowl.

4. Garlic Herb Tempeh Strips

These garlic herb tempeh strips are perfect as a protein-rich snack or as part of a larger meal. They are easy to make and full of flavor.

Ingredients

• 150g tempeh, sliced into strips
• 2 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp dried herbs (oregano, thyme, or basil)
• Salt and pepper to taste

Macros per serving

Quick prep

1. Preheat the oven to 200°C (400°F).
2. In a bowl, mix olive oil, garlic powder, herbs, salt, and pepper.
3. Toss tempeh strips in the mixture until well coated.
4. Spread on a baking sheet and bake for 20 minutes, flipping halfway through.
5. Serve warm as a snack or in a salad.

Pro tip

These strips can be stored in the fridge for up to four days, making them great for meal prep.

5. Teriyaki Tempeh Rice Bowl

This teriyaki tempeh rice bowl is a delightful combination of sweet and savory flavors, making it a favorite for Asian-inspired meals.

Ingredients

• 150g tempeh, cubed
• 100g cooked jasmine rice
• 2 tbsp teriyaki sauce
• 100g mixed vegetables (carrots, peas, bell peppers)
• 1 tsp sesame seeds

Macros per serving

Quick prep

1. Heat a skillet over medium heat and add cubed tempeh.
2. Cook for about 5 minutes until golden.
3. Add mixed vegetables and teriyaki sauce, cooking for another 5 minutes.
4. Serve over cooked jasmine rice and sprinkle with sesame seeds.
5. Enjoy hot.

Pro tip

For added crunch, top with chopped green onions or crushed peanuts before serving.

6. Tempeh and Vegetable Skewers

These tempeh and vegetable skewers are perfect for grilling season and are a great way to enjoy tempeh in a fun, portable way.

Ingredients

• 150g tempeh, cubed
• 100g bell peppers, cubed
• 100g zucchini, sliced
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper to taste

Macros per serving

Quick prep

1. Preheat the grill to medium-high heat.
2. In a bowl, combine olive oil, balsamic vinegar, salt, and pepper.
3. Toss tempeh and vegetables in the marinade.
4. Thread onto skewers and grill for 10–15 minutes, turning occasionally.
5. Serve warm with your favorite dipping sauce.

Pro tip

Soak wooden skewers in water for 30 minutes before grilling to prevent them from burning.

7. Creamy Tempeh Pasta

This creamy tempeh pasta dish is a comforting meal that combines the richness of a creamy sauce with high-protein tempeh, perfect for a filling dinner.

Ingredients

• 150g tempeh, crumbled
• 100g whole wheat pasta
• 100ml coconut milk
• 2 tbsp nutritional yeast
• 1 clove garlic, minced
• Salt and pepper to taste

Macros per serving

Quick prep

1. Cook pasta according to package instructions.
2. In a skillet, sauté garlic in a little olive oil for 1 minute.
3. Add crumbled tempeh and cook until browned, about 5 minutes.
4. Stir in coconut milk and nutritional yeast, simmer for 5 minutes.
5. Toss cooked pasta with the sauce and serve hot.

Pro tip

Add steamed spinach or kale for extra nutrition and color in this dish.

8. Tempeh Chili

This hearty tempeh chili is perfect for a cozy night in. It’s packed with protein and fiber, making it a filling option for any meal.

Ingredients

• 150g tempeh, crumbled
• 200g canned diced tomatoes
• 100g kidney beans
• 50g onion, diced
• 1 tbsp chili powder
• 1 tsp cumin

Macros per serving

Quick prep

1. In a large pot, sauté onion until translucent.
2. Add crumbled tempeh and cook for 5 minutes.
3. Stir in diced tomatoes, kidney beans, chili powder, and cumin.
4. Simmer for 20 minutes, stirring occasionally.
5. Serve hot, garnished with fresh cilantro if desired.

Pro tip

This chili can be made ahead of time and tastes even better the next day after the flavors meld.

9. Mediterranean Tempeh Bowl

This Mediterranean tempeh bowl is a colorful and nutritious meal that is easy to prepare and packed with flavor.

Ingredients

• 150g tempeh, cubed
• 100g quinoa, cooked
• 50g cucumber, diced
• 50g cherry tomatoes, halved
• 2 tbsp hummus
• 1 tbsp olive oil

Macros per serving

Quick prep

1. In a skillet, cook cubed tempeh in olive oil until golden brown, about 5 minutes.
2. In a bowl, layer cooked quinoa, tempeh, cucumber, and cherry tomatoes.
3. Top with hummus and drizzle with olive oil.
4. Serve immediately for a fresh meal.
5. Enjoy!

Pro tip

Feel free to add any extra veggies you have on hand for a more colorful bowl.

10. Buffalo Tempeh Wrap

This buffalo tempeh wrap is a spicy and satisfying meal that is perfect for lunch or dinner. It’s easy to make and packed with flavor.

Ingredients

• 150g tempeh, sliced
• 2 tbsp buffalo sauce
• 1 whole wheat wrap
• 50g lettuce
• 50g tomatoes, sliced

Macros per serving

Quick prep

1. In a skillet, cook sliced tempeh for about 5 minutes until golden.
2. Toss cooked tempeh with buffalo sauce until well coated.
3. In a whole wheat wrap, layer lettuce, tomatoes, and buffalo tempeh.
4. Roll tightly and cut in half.
5. Serve immediately.

Pro tip

For a cooling effect, add a dollop of yogurt or ranch dressing inside the wrap.

Bottom Line

These ten tempeh recipes not only provide over 20 grams of protein per serving but also offer a variety of flavors and meal types to suit any palate. The standout recipe, Spicy Tempeh Stir-Fry, is quick to prepare and versatile, making it a great option for any meal. Whether you're looking for a hearty sandwich, a vibrant bowl, or a comforting pasta dish, these recipes are perfect for meal prep and can easily fit into your daily nutrition goals.

Frequently Asked Questions

What is tempeh and how does it differ from tofu?

Tempeh is a fermented soy product that is denser and has a higher protein content than tofu. It also boasts a superior amino acid profile, making it a better choice for protein intake.

Can these recipes be adapted for meal prep?

Yes, all these recipes can be easily scaled and stored in meal prep containers for convenient eating throughout the week.

How can I track these recipes in a calorie app?

You can log these recipes in apps like Nutrola, MyFitnessPal, or Cronometer by entering the ingredients and serving sizes for accurate tracking.

Are these recipes suitable for a vegan diet?

Absolutely! All the recipes featured in this guide are plant-based and perfect for a vegan diet.