A High Protein Vegan Meal – Smoky BBQ Tempeh

By Victoria Q

What’s an important factor we’re looking for when it comes to a healthy meal? It’s high in protein, of course. A meal that high in protein not only help repair muscles cells, it also aids in weight loss. Protein needs more time to break down, hence it will keep you full longer.

Tempeh is one of my favourite high protein key ingredients for cooking. It is also a good replacement for “meat” in a vegan recipe along with beans and tofu.

These Smoky BBQ Tempeh is super easy to make and only need 2 key ingredients. All you need is my secret sauce and tempeh. Yes! That’s all. And, you just have to let it sit in the fridge for a good marinade. These tempeh are rich in flavour, sticky and smoky which is a real perfect for bbq anytime.

Tempeh: Tempeh is a traditional Javanese soy product that is made from fermented soybeans. It is made by cooking and fermenting mature soybeans before pressing them into a patty. Tempeh has a nutty taste. Just like tofu, tempeh also can be used in a variety of recipes. You can make your own tempeh crisps by frying them as a snack. It also contains a good amount of probiotics, iron, calcium and 10 – 19g of protein per 100grams.

Best pair with: As you can see in my pictures, I’m eating these with spaghetti and salad. It was so yummy that I ended up getting a second plate with rice. You can also eat with bagel, hamburger, or sandwich. You can eat them like a burger together with lettuce, sliced tomatoes, sliced cucumber and more.


  • 1 pack tempeh
  • 1 cup ketchup
  • 2/3 cup sugar syrup
  • ¼ cup Apple Cider Vinegar
  • 3 tablespoons soy sauce
  • Any type of hot sauce (I use Tabasco red pepper sauce)


  1. Cut tempeh into half and steam in a pot for 10-15 minutes. This will remove the bitterness in tempeh and make it absorb more of the sauce.
  2. Once done steaming, cut the tempeh into any shape and size you desired.
  3. In a bowl, mix ketchup, sugar syrup, apple cider vinegar, soy sauce and hot sauce. Stir well.
  4. In a sealed storage container, pour enough sauce over the tempeh. Close the lid and let the marinade sit in the fridge for at least 2 hours (preferable overnight). Keep the leftover sauce in the fridge for future uses.
  5. In a frying pan, grill the tempeh over medium to low heat for about 15-20 minutes till the tempeh looks sticky on both sides.
  6. To store: Keep the leftover tempeh in a sealed storage container and store in the fridge for up to 3 days.

2 responses to “A High Protein Vegan Meal – Smoky BBQ Tempeh”

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