Servings
Font
Back
5.0 from 51 votes

BBQ Tempeh

This quick and easy pan-grilled BBQ Tempeh recipe is a healthy, delicious plant-based alternative to your usual grilled meats. Barbecue sauce-slathered Tempeh packed with sweet, savory, and smoky flavors cooked in a pan until caramelized and charred to perfection.

Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 2 servings
Calories: 404 kcal
Course: Lunch , Dinner
Cuisine: American

Ingredients

  • ½ medium yellow onion chopped
  • 1 clove garlic minced
  • 1 package tempeh 8-ounce, sliced
  • ¼ cup BBQ sauce or more depending on preference
  • 2 tbsp olive oil
  • salt & pepper to taste

Instructions

    Cup of Yum
  1. In a large frying pan over medium-high heat, heat the oil. Once oil is heated, add in the onions and garlic and let them cook until they become tender and translucent, about 1 minute.
  2. While the onions and garlic are cooking, slice the tempeh in thin strips about, ¼-inch thick.
  3. Place the tempeh in the oil and cook on both sides until it is a crispy brown.
  4. Pour in your favorite BBQ sauce, salt, and pepper and mix with a spatula, coding all the tempeh. Turn the heat down to medium-low and let cook for about 10 minutes. Be sure to stir.

Notes

  • If the mixture gets too caramelized, add a little more oil.
  • You can also add more sauce if you like a more intense flavor.
  • If you really must have the grilled taste, you can make this same recipe in a foil packet on the grill.
  • You can also use your air-fryer to make these! Place the slices on the basket in a single layer, then air-fry at 400 degrees for 12 minutes.
  • Serve with grilled vegetables to make a full meal, such as corn, mushrooms, bell peppers, and zucchini.

Nutrition Information

Calories 404kcal (20%) Carbohydrates 24g (8%) Protein 23g (46%) Fat 26g (40%) Saturated Fat 4g (20%) Polyunsaturated Fat 6g Monounsaturated Fat 14g Sodium 570mg (24%) Potassium 528mg (15%) Fiber 1g (4%) Sugar 9g (18%) Vitamin A 1IU (0%) Vitamin C 3mg (3%) Calcium 135mg (14%) Iron 3mg (17%)

Nutrition Facts

Serving: 2servings

Amount Per Serving

Calories 404

% Daily Value*

Calories 404kcal 20%
Carbohydrates 24g 8%
Protein 23g 46%
Fat 26g 40%
Saturated Fat 4g 20%
Polyunsaturated Fat 6g 35%
Monounsaturated Fat 14g 70%
Sodium 570mg 24%
Potassium 528mg 11%
Fiber 1g 4%
Sugar 9g 18%
Vitamin A 1IU 0%
Vitamin C 3mg 3%
Calcium 135mg 14%
Iron 3mg 17%

* Percent Daily Values are based on a 2,000 calorie diet.