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BBQ Tempeh
5 from 51 votes

BBQ Tempeh

BBQ Tempeh is sliced, pan-fried tempeh cooked until crispy and coated with barbecue sauce. Sautéed onions and garlic add savory depth to the tempeh's nutty flavor. The result is a smoky, tangy dish that mimics the taste and texture of barbecue in a plant-based form. It can be prepared on the stovetop, in the oven, or air fryer, making it adaptable for different cooking preferences.

Prep Time
5 mins
Cook Time
15 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 to taste
  • black 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 tempeh cooks too quickly and caramelizes too much, add additional olive oil to the pan.
  • Adjust the amount of BBQ sauce to achieve your preferred flavor intensity.
  • To add grilled flavor, cook the tempeh wrapped in foil on the grill instead of the stovetop.
  • Tempeh can also be cooked in an air fryer at 400°F for 12 minutes, placing slices in a single layer.
  • Serve with grilled vegetables like corn, mushrooms, bell peppers, and zucchini to complete the meal.

Nutrition Information

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%)

Nutrition Facts

Serving: 2 servings

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.