Air Fryer Tempeh

The One Where Tempeh Gets Airy

Tempeh is a fantastic plant-based protein that’s often overlooked but offers an amazing texture and versatility once you learn how to cook it. One of my favorite ways to prepare tempeh is using the air fryer, which gives it that crispy, golden texture without the need for excess oil. This recipe makes the process incredibly easy and allows the tempeh to absorb the wonderful flavors of miso, tamari, and rice vinegar, giving it a savory, umami-packed flavor. Whether you’re using it in a salad, grain bowl, or as a snack, this Air Fryer Tempeh is sure to impress!

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Nutritional Information (estimated per 100g):

• Total calories: 198

• Carbs: 7g

• Fat: 10g

• Protein: 20g

Prep Time: 20+ minutes
Cook Time: 10-12 minutes
Yields: 2-3 servings (depending on the amount of tempeh)

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Ingredients:

• 1-2 packages of tempeh (amount varies greatly)

• 2 tbsp white miso paste

• 2 tbsp tamari sauce or liquid aminos

• 2 tbsp rice vinegar

• Salt, pepper, and/or other seasoning to taste

Instructions:

1. Marinate the Tempeh:
   Mix the miso paste, tamari sauce (or liquid aminos), and rice vinegar in a large bowl. Cut the tempeh into strips or cubes, and add it to the marinade. Let it sit for at least 20 minutes to absorb the flavors. You can marinate it longer for a more intense flavor.

2. Air Fry the Tempeh:
   Preheat your air fryer to 190°C (374°F). Place the tempeh in the bottom of the air fryer basket, ensuring that the pieces aren’t overcrowded. You may need to cook in batches depending on the size of your air fryer.

3. Cook the Tempeh:
   Cook for 10 minutes, flipping the strips or shaking the cubes halfway through (after about 5 minutes). This ensures even cooking and crispy texture on all sides.

4. Serve:
   Serve immediately, or store in an airtight container in the fridge for 3-4 days. Reheat easily in the air fryer or on the stove for a quick meal.

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Health Facts

Tempeh is a great source of protein, offering about 21g of protein per 100g serving. It’s made from fermented soybeans, which helps make it easier to digest than some other soy products. Unlike tofu, tempeh retains its whole form, which means it’s higher in fiber and can be more filling. When choosing tempeh, look for options that are minimally processed, with clean ingredients and a nutritional profile similar to 190 kcal, 5g fat, 14g carbohydrates, and 21g protein per 100g.

This Air Fryer Tempeh recipe is an easy and healthy way to incorporate tempeh into your meals. The air fryer creates a crispy texture with minimal oil, and the miso, tamari, and rice vinegar marinade give it a deep, savory flavor. This recipe is also a great source of plant-based protein, making it perfect for adding to salads, bowls, or serving as a high-protein snack.

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Make It Your Own!

• Seasoning Options:
  Feel free to experiment with different spices and seasonings. Try adding garlic powder, onion powder, smoked paprika, or chili flakes for an extra kick. You can also use coconut aminos as a soy-free alternative to tamari.

• Add a Sweet Twist:
  If you prefer a sweet and savory combo, add a tablespoon of maple syrup or agave to the marinade. It will create a caramelized finish as the tempeh crisps up in the air fryer.

• Serve with Sautéed Veggies:
  Pair this crispy tempeh with sautéed vegetables like bell peppers, broccoli, or zucchini for a quick and nutritious meal. It’s also great in wraps or sandwiches!

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This simple and healthy Air Fryer Tempeh is a great way to introduce more plant-based protein into your diet while keeping things flavorful and easy. Whether you're a seasoned tempeh lover or trying it for the first time, this method will help you create perfectly crispy, savory tempeh every time. Enjoy!

If you're looking for more plant-based, high-protein recipes, check out other recipes on the blog and explore my tailored Plant-Based Meal Plans for inspiration. Don´t forget to follow me on Pinterest and Instagram for more plant-based inspiration!

Build Your Own Meal Plan:

This recipe is part of the plant-based journey I share at Wow! You Look Good! Each of my recipes is crafted to be balanced, making it easy to integrate into your own meal plan. By using these recipes, you can create 3-5 meals per day tailored to your individual needs. Whether you’re aiming for 1200-1400 calories, or reaching up to 2200-2500 calories with 5 meals, you can use my recipes to nourish your body in a way that works for you. This flexibility allows you to meet your macronutrient goals and fuel your day, whether you're eating for energy, muscle recovery, or general wellness.

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