This smoky marinated tempeh is a game-changer – a little sweet, a little savory, and seriously delicious. Even tempeh skeptics love this one! It’s perfect for topping rice bowls, stuffing into sandwiches, powering up salads, and way more. Ready to marinate in 10 minutes, then cook however you like.
The Good Stuff
Why you’ll love it:
- Smoky, sweet, and savory (tastes like BBQ!)
- Works for tempeh haters AND lovers
- Super versatile – grill, pan-fry, air fry, or bake
- Meal prep friendly – marinate up to 24 hours ahead
- Packed with plant protein (14g per serving)
- Just 10 minutes of active prep time
What is tempeh? Fermented soybeans pressed into a firm, nutty cake. It’s got 18g protein per 3.5oz serving, plus fiber, iron, and calcium. Think of it as tofu’s earthier, chunkier cousin.
Ingredients
Start Here: The GOOD Marinated Tempeh
Everything you need:
- Tempeh (8oz package, cubed)
- Tamari (or soy sauce)
- Maple syrup
- Apple cider vinegar
- Dijon mustard
- Molasses
- Garlic powder
- Onion powder
- Coriander
- Smoked paprika
- Chipotle powder
- Tomato paste
- Avocado oil (for cooking)
Make It Your Own: Swaps & Variations
- No tamari? Use soy sauce or coconut aminos
- No molasses? Add extra maple syrup (flavor will be slightly different)
- Want it spicier? Add more chipotle powder or a pinch of cayenne
- No apple cider vinegar? White wine vinegar or rice vinegar work
- More BBQ flavor? Add a touch of liquid smoke
How to Make It
Step 1: Steam the Tempeh (Optional but Recommended) Steaming removes bitterness and helps tempeh absorb the marinade better. Place cubed tempeh in a steamer basket over 1 inch of water. Cover and steam 10-12 minutes. Or microwave: put tempeh cubes in a microwave-safe bowl with 1/2 cup water, cover, and microwave on high 5-6 minutes.
Step 2: Make the Marinade In a bowl with a lid, whisk together tamari, maple syrup, vinegar, Dijon, molasses, garlic powder, onion powder, coriander, smoked paprika, chipotle powder, and tomato paste until smooth.
Step 3: Marinate Add steamed tempeh cubes to the marinade. Put the lid on and gently shake to coat. Refrigerate at least 20 minutes, up to 24 hours. The longer it marinates, the better the flavor!
Step 4: Cook Use a slotted spoon to remove tempeh (save the marinade!). Pat tempeh dry. Cook using your preferred method below.
Here’s the thing: Don’t skip the steaming step! It makes a huge difference in both flavor and texture. Tempeh goes from potentially bitter to beautifully savory.
How to Cook Marinated Tempeh
Choose your adventure:
Pan-Fry (My Favorite)
Heat 2 tsp avocado oil in a cast-iron or heavy skillet over medium-high heat. Add tempeh and cook until lightly browned, 4-5 minutes per side. Pour reserved marinade into the pan and cook until absorbed.
Air Fry
Lightly spray air fryer basket with oil. Add tempeh and air fry at 375°F for 15-18 minutes, shaking basket halfway through. Brush with reserved marinade when done.
Bake
Line a baking sheet with parchment. Spread tempeh so pieces aren’t touching. Bake at 350°F for 12-15 minutes. Remove, stir, brush with marinade, and bake another 12-15 minutes. Brush with more marinade before serving.
Grill
Skewer tempeh pieces or use a grill pan. Spray with oil and grill 3-4 minutes per side, brushing with marinade while cooking. Watch closely – it cooks fast!
How to Use It
This smoky tempeh tastes like BBQ and works everywhere:
- Rice or noodle bowls
- Salads (especially Southwest-style!)
- Sandwiches and wraps
- Tacos (meat replacement)
- Pita pockets
- Grain bowls
- Buddha bowls
Make a double batch – it disappears fast and keeps for 5 days in the fridge.
Tempeh vs. Tofu (Quick Guide)
Tempeh:
- Made from whole fermented soybeans
- Firm, chunky texture
- Nutty, earthy flavor
- Higher in protein and fiber
- Best when marinated
Tofu:
- Made from soy milk (like cheese from milk)
- Soft, creamy texture
- Mild, bland flavor
- Absorbs flavors like a sponge
- More versatile for different textures
Bottom line: Both are great! Use tempeh when you want texture and nuttiness, tofu when you want creaminess and versatility. refrigerator and allow the tempeh to soak up those savory flavors. The longer you marinate, the better the flavor, so give it a minimum of 20 minutes and up to 24 hours in the refrigerator.
Storage & Meal Prep
Marinated (uncooked): Up to 24 hours in the fridge Cooked: Up to 5 days in an airtight container Freezer: Cooked tempeh freezes well for up to 3 months
Meal prep tip: Marinate Sunday night, cook throughout the week for quick bowls and salads.
FAQ
Do I have to steam the tempeh first? It’s optional but highly recommended. Steaming removes bitterness and helps it absorb marinade better. Skip it if you’re short on time, but the flavor won’t be quite as good.
Can I marinate less than 20 minutes? You can, but longer is better. Even 20 minutes makes a difference. Overnight is ideal if you’re meal prepping.
What if I don’t like tempeh’s flavor? This marinade converts tempeh haters! The sweet-smoky-savory combo masks any “funky” flavor. If you’ve tried tempeh before and hated it, give this recipe a shot.
Can I use this marinade for tofu? Absolutely! Press your tofu first, then marinate and cook the same way.
Why does my tempeh taste bitter? You probably skipped the steaming step. Steam it next time to remove that bitterness!
This smoky tempeh has converted more than a few tempeh skeptics in my house. Give it a try and let me know what you think!
Smoky Marinated Tempeh
A little bit sweet, a little bit smoky. So savory and umami, this is my favorite way to eat tempeh. A perfect compliment to rice bowls, salads or noodles dishes.
- Prep Time: 10 minutes
- Marinate Time: 2 hours
- Cook Time: 15 min
- Total Time: 2 hours + 25 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Ingredients
1 – 8oz package of tempeh, cubed and (optional) steamed. See notes.
1/4 cup reduced sodium tamari
1 1/2 TB maple syrup
1 TB apple cider vinegar
2 tsp dijon mustard
1 tsp molasses
1 tsp garlic powder
1/2 tsp onion powder
1 tsp coriander
3/4 tsp smoked paprika
pinch of chipotle powder
1 tsp tomato paste
2 tsp avocado oil
Instructions
- In a shallow bowl, add the tamari, maple syrup, apple cider vinegar, dijon, molasses, garlic powder, onion powder, smoked paprika, chipotle powder and tomato paste. Use a fork to combine the ingredients until smooth.
- Add the tempeh cubes to the marinade and stir until each cube has been well coated with the marinade. Cover the container and refrigerate for at least 2 hours, or up to 24 hours, stirring occasionally.
- Heat the oil in a heavy skillet ( I use cast iron) over medium-high heat. Once the oil is hot, use a slotted spoon to remove the tempeh cubes from the marinade and add them to the skillet. Reserve the marinade.
- Cook the tempeh until lightly browned, about 4 – 5 minutes on each side.
- Once the tempeh is cooked, pour the reserved marinade into the skillet. Stir to coat the tempeh pieces. Simmer until the marinade has been absorbed, stirring often to keep it from burning.
- Remove the tempeh from the pan and enjoy!
Notes
- Steaming tempeh can help remove some of its’ bitterness. To steam tempeh, place the cubes in a steamer basket , cover and steam for 10 – 12 minutes. Alternately, you can steam tempeh in the microwave. Place the cubed tempeh in a glass microwave-safe bowl and add 1/2 cup water. Toss the tempeh to moisten and cover with a lid. Microwave on high 5 to 6 minutes, or until the tempeh has softened. Drain the excess water and proceed with marinating.
Nutrition
- Serving Size: 1 of 4 servings
- Calories: 173
- Fat: 8.6
- Carbohydrates: 12.9
- Fiber: 2.6
- Protein: 13.9
- Cholesterol: 0
