As a busy professional, I’m always on the lookout for convenient and nutritious meal options. Tempeh has become one of my go-to ingredients for meal prepping due to its versatility and protein-packed nature. By incorporating tempeh into my weekly meal plans, I’ve discovered an easy way to create delicious, plant-based dishes that keep me energized throughout the workweek.
I’ve found that tempeh adapts well to various cooking methods and flavor profiles, making it an ideal base for diverse meal prep recipes. From stir-fries to chilis, the possibilities are endless when it comes to crafting satisfying meals with this soy-based protein. In this article, I’ll share five of my favorite tempeh meal prep recipes that have revolutionized my weekday eating habits.
1) Tempeh Stir-Fry with Broccoli
I love making tempeh stir-fry with broccoli for a quick and nutritious meal prep option. To start, I cube the tempeh and brown it in a large pan over medium-high heat for about 3-5 minutes.
Next, I set the tempeh aside and add some oil to the pan. I toss in chopped broccoli, bell peppers, and carrots, cooking them until they’re tender-crisp.
For extra flavor, I include minced garlic and ginger. These aromatic ingredients really elevate the dish.
I combine soy sauce, maple syrup, and a bit of sesame oil to create a simple yet tasty sauce. This gets poured over the vegetables and tempeh in the pan.
Finally, I stir everything together and cook for a few more minutes until the sauce coats all the ingredients evenly. The result is a delicious, protein-packed meal that reheats well throughout the week.
I often serve this stir-fry over brown rice or quinoa for a complete meal. It’s a great way to incorporate plant-based protein into my diet while enjoying a variety of colorful vegetables.
2) Spicy Tempeh Tacos
I love making spicy tempeh tacos for a quick and flavorful meal prep option. To start, I crumble a block of tempeh into small pieces. This gives it a texture similar to ground meat.
In a skillet, I simmer the crumbled tempeh in a mixture of water or broth, taco seasoning, and cumin. This infuses the tempeh with delicious Mexican-inspired flavors.
For added heat, I incorporate chipotle chile pepper into the seasoning blend. The smoky spiciness pairs wonderfully with the nutty tempeh.
To assemble the tacos, I char corn tortillas lightly over a flame for extra flavor. Then I pile on the seasoned tempeh and top with fresh cilantro, lime juice, and diced onions.
For a creamy element, I whip up a quick avocado crema in the food processor. It’s a blend of avocado, lime juice, and Greek yogurt or sour cream.
These tacos are not only tasty but also nutritious. Tempeh provides a good dose of protein and fiber, making them a satisfying meal prep choice.
3) Tempeh Buddha Bowl
I love making tempeh Buddha bowls for a balanced, protein-packed meal prep option. To start, I marinate cubed tempeh in a mixture of coconut aminos, sesame oil, and rice vinegar for about 10 minutes.
While the tempeh marinates, I cook brown rice and prepare the vegetables. I usually include roasted sweet potato cubes and steamed broccoli for a colorful mix.
Next, I bake the marinated tempeh at 375°F (190°C) for 22-30 minutes until it’s golden brown and caramelized. This gives it a delicious flavor and crispy texture.
For assembly, I start with a base of brown rice, then add the baked tempeh, roasted sweet potato, and steamed broccoli. I like to include some fresh elements too, like diced avocado and microgreens.
To finish, I drizzle the bowl with a homemade peanut sauce and sprinkle on some sesame seeds. A squeeze of lime adds a bright, zesty touch. These Buddha bowls keep well in the fridge for several days, making them perfect for meal prep.
4) Sweet and Sour Tempeh
Sweet and sour tempeh is a delicious plant-based meal prep option that’s bursting with flavor. I start by cubing tempeh and marinating it in a tangy sauce made from pineapple juice, vinegar, soy sauce, and a touch of sweetener.
Next, I stir-fry the tempeh with colorful vegetables like bell peppers, onions, and carrots. The key is to cook everything until just tender-crisp, preserving texture and nutrients.
I thicken the sauce with a bit of cornstarch, creating a glossy coating that clings to the tempeh and veggies. For extra flavor and nutrition, I often add chunks of fresh pineapple near the end of cooking.
This dish pairs perfectly with brown rice or quinoa. I portion it into meal prep containers, ensuring I have a balanced, protein-rich lunch ready for busy weekdays.
The tempeh absorbs the sweet and sour flavors beautifully, making each bite satisfying and flavorful. It’s a great way to enjoy a plant-based version of a takeout favorite while sticking to my meal prep routine.
5) Tempeh and Quinoa Salad
This protein-packed salad combines nutty tempeh with fluffy quinoa for a satisfying meal prep option. I start by cooking quinoa according to package instructions and letting it cool.
While the quinoa cools, I cut tempeh into small cubes and toss them with olive oil, garlic powder, paprika, and salt. I then bake the seasoned tempeh at 425°F for about 15 minutes until golden and crispy.
In a large bowl, I mix the cooled quinoa and crispy tempeh with diced vegetables like bell peppers, cucumbers, and cherry tomatoes for added crunch and freshness.
For the dressing, I whisk together olive oil, lemon juice, Dijon mustard, and cumin. This tangy vinaigrette complements the earthy flavors of the tempeh and quinoa perfectly.
I gently toss the salad with the dressing and divide it into meal prep containers. This nutritious and flavorful dish keeps well in the fridge for several days, making it an ideal option for busy weekdays.
Nutritional Benefits of Tempeh
Tempeh offers an impressive nutritional profile that makes it an excellent addition to meal prep recipes. This versatile plant-based protein is packed with essential nutrients to fuel your body throughout the week.
Protein Content and Amino Acids
Tempeh is a protein powerhouse, containing about 20 grams of protein per 100-gram serving. I find this particularly beneficial for those following plant-based diets or looking to increase their protein intake.
Tempeh provides all nine essential amino acids, making it a complete protein source. This is crucial for muscle repair and growth, especially after workouts or physical activities.
The fermentation process used to create tempeh enhances its protein digestibility. I’ve noticed this makes it easier for my body to absorb and utilize the amino acids effectively.
Rich in Vitamins and Minerals
Tempeh is a nutrient-dense food that offers a wide array of vitamins and minerals. It’s an excellent source of:
- Manganese: supports bone health and wound healing
- Copper: aids in iron absorption and collagen production
- Phosphorus: essential for strong bones and teeth
- Riboflavin (B2): important for energy metabolism
I’m impressed by tempeh’s high content of isoflavones, which are plant compounds with antioxidant properties. These may help reduce inflammation and support heart health.
Tempeh also contains a good amount of calcium, iron, and zinc. These minerals are vital for various bodily functions, including immune support and maintaining healthy bones.
Meal Prepping Tips with Tempeh
Meal prepping with tempeh offers a convenient way to incorporate this nutritious ingredient into your weekly meals. I’ve found some key strategies for successful tempeh meal prep, focusing on proper storage and selecting the right type of tempeh.
Storage and Preservation of Prepared Meals
When storing tempeh meals, I always use airtight containers to maintain freshness. Glass containers work best as they don’t absorb odors or stains. I refrigerate prepared tempeh dishes for up to 4 days.
For longer storage, I freeze tempeh meals in portion-sized containers. They stay good for up to 3 months. I thaw frozen meals in the refrigerator overnight before reheating.
To prevent sogginess, I pack sauces separately from tempeh and veggies. This keeps textures intact. I also cool cooked tempeh completely before storing to avoid condensation.
For crispy tempeh dishes, I reheat them in an oven or air fryer instead of the microwave. This restores their texture.
Selecting the Right Tempeh for Your Meals
I choose organic, non-GMO tempeh whenever possible for the best quality. Plain tempeh is most versatile for meal prep, as it absorbs marinades well.
For quick meals, I sometimes opt for pre-seasoned tempeh varieties. These save time but may have added sodium or preservatives.
I look for tempeh with visible grains and a firm texture. Avoid tempeh with dark spots or a strong ammonia smell, as these indicate spoilage.
Grain-based tempeh (like quinoa or brown rice tempeh) offers a nutty flavor and extra nutrients. I use these for heartier dishes.
For those with soy allergies, I recommend chickpea or hemp tempeh as alternatives. These provide similar protein content and texture.