Easy Marinated Tempeh + How to Cook Tempeh 3 Ways [Gluten-Free, Vegan]

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This Easy Marinated Tempeh only requires 5 ingredients and can be grilled, baked or sauteed for a delicious meal with a ton of serving options. This tempeh marinade is so simple to make, this dish will quickly become one of your favorites!

I remember the first time I learned about tempeh.

I was in the vegan refrigerated section of my local supermarket placing the last of the tofu in my cart when someone walked up, excused herself and grabbed an armful of tempeh.

I was curious as not only had I never tried tempeh before, but I didn’t even know what it was.

I would just overlook the packages of it as I happily bought my tofu each week.

So, I asked her about it. Was it like tofu?

Her response was...it’s better!

I was skeptical.

Really? Better than tofu? I sure do love my tofu and its versatility.

I almost bought it that day, but I decided to stay in my tofu comfort zone.

Fast forward months later and I find myself at an organic cafe with loads of vegan and gluten-free options.

I was totally set on ordering a tofu dish until the owner and chef looked at me and said, “Have you ever had tempeh?”

Hmmm...I wondered, “Do I have some kind of sign on my forehead?

How does everyone know I’ve never tried tempeh?”

She suggested I order the tempeh reuben. In fact, she was dead set on it.

There was no way I was getting out of that place without trying tempeh.

After my first bite, I was hooked!

It was like nothing I ever had but absolutely delicious. And so, my love affair with tempeh began...

But, I’m not the only one.

After trying it one night at our community grill, my meat-eating husband and our omnivore friends are totally in love with it too.

Our friends even bought it to make it themselves!

What is tempeh?

To me, tempeh is tofu’s fancy cousin. It’s made from fermented soybeans, you know like how grapes ferment into wine...lol 😉

But seriously, tempeh is a soy-based food that originated in Indonesia. It is made by cooking and fermenting soybeans which are then packed into a firm block. Many brands also add grains and other flavorings.

Is tempeh always gluten-free?

Not always. The particular variety of tempeh (Lightlife Original) that I used for this recipe is made with organic soybeans, water and organic brown rice.

However, it is important to check ingredient labels as it can be made with other gluten-containing grains such as barley or wheat.

If necessary, due to cross-contamination, your preference may be to use a brand that is certified gluten-free.

Where to buy tempeh

I've bought this tempeh at our local supermarket, Publix, as well as Target. When we lived in New Jersey, I used to buy my tempeh at ShopRite and Whole Foods.

Most traditional supermarkets will carry tempeh; however, you can also buy it at some specialty grocery stores or markets. 

How to make this tempeh marinade

Use a shallow container that has a tight fitting lid and that is just big enough to fit the tempeh.

I used a 7.5 x 5 x 1.5 inch rectangular glass Pyrex dish with lid that holds 3 cups (750 ml.) of liquid.

Add tamari, olive oil, rice vinegar, garlic powder and onion powder and whisk with a fork.

Preparing the tempeh

Remove the tempeh from the package and place it on a cutting board.

Cut the tempeh in half so that you have two squares of tempeh.

Cut each square diagonally so that you have two sets of two triangles.

Steaming the tempeh

For all three cooking methods, the first step is to steam the tempeh. 

Steaming the tempeh helps cut back on its bitterness, but doing so also helps it to better absorb the marinade.

I use the steam feature on my rice cooker, but you can use a steamer basket as well.

To steam using your rice cooker, add 1 cup of water to the rice cooker pot.

Then, place the tempeh triangles in the steamer basket.

Close the lid and press the steam or steam cook button (depending on your brand of rice cooker) and select 10 minutes for the steaming time.

To steam using a steamer basket, boil about 1-2 inches of water in a pot that fits your steamer basket.

Place the tempeh triangles in the basket and carefully place the basket into the pot.

Cover and steam for 10 minutes.

For either method, after steaming, turn off the heat and allow the tempeh to cool for about 5 minutes before removing from the rice cooker or steamer basket.

Marinating the tempeh

Carefully place each triangle into the marinade in the container.

Then carefully flip each piece so that the other side gets covered as well. You can use your hands or gently use a fork to do so.

Then, seal the container with the lid. Hold the container with two hands with your thumbs tightly securing the lid and gently shake up and down and side to side a few times to fully coat the tempeh.

Refrigerate for at least 30 minutes. You can flip the tempeh triangles again halfway during marinating, if desired, but it’s not entirely necessary.

How to cook tempeh - 3 ways

1. Grilled Tempeh

Using tongs, carefully place the marinated tempeh triangles on a grill that has been prepared for medium heat cooking.

Spoon or baste whatever marinade is left onto the triangles.

Grill for approximately 5 minutes on each side, carefully flipping with tongs, until browned and heated through.

Garnish and serve as desired. We topped ours with fresh chopped parsley and crushed red pepper flakes.

The grill method is my personal favorite, but baking comes in at a close second.

2. Baked Tempeh

To bake tempeh, preheat your oven to 375° F. Place the marinated tempeh triangles on a parchment-lined baking sheet.

Spoon or baste any remaining marinade onto the triangles. 

Bake for 10 minutes. Use tongs to carefully flip each triangle, and then return to the oven for another 10 minutes.

Serve as desired. We topped ours with toasted sesame seeds and scallions.

3. Sauteed Tempeh

To saute tempeh, heat olive oil over medium-high heat in a nonstick skillet.

Add marinated tempeh triangles to the skillet, and spoon on or baste any leftover marinade onto each piece.

Cook on medium-high for approximately 4 minutes per side, using tongs to flip, until browned and heated through.

After cooking and removing from the pan, you can carefully blot the excess oil using paper towels, if desired. 

What to serve with tempeh

This tempeh pairs well with white or brown rice, steamed or sauteed broccoli, balsamic roasted Brussels sprouts, vegan macaroni salad, air fryer asparagus, vegan potato salad and vegan mashed potatoes.

How to enjoy this marinated tempeh

You can enjoy it as is with your favorite side as mentioned above, but you can also use it in a variety of dishes.

For example, cut it up and add it to a salad, put it in a wrap with cabbage and some vegan mayo, have it on a roll with tomato and some vegan slaw, put it in a lettuce wrap with toasted peanuts and bean sprouts, add it to a quinoa bowl with some sauteed veggies such as bell peppers.

The options are endless!

Looking for more tempeh recipes?

Try these next:

• Maple Dijon Baked Tempeh
• Air Fryer Tempeh Bacon
• Vegan BLT Sandwich (made with our tempeh bacon)

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5 from 4 votes

Easy Tempeh Marinade + How to Cook Tempeh 3 Ways

This Easy Marinated Tempeh only requires 5 ingredients and can be grilled, baked or sauteed for a delicious tempeh meal with a ton of serving options. This marinade is so simple to make, tempeh will be your new go-to recipe any day of the week!

Course Main Course

Cuisine Gluten-Free, Vegan

Keyword vegan, tempeh, vegetarian, gluten free

Prep Time 15 minutes

Cook Time 20 minutes

Marinating Time 30 minutes

Servings 2 -4

Calories 271kcal

Author Sherri Hall

Ingredients

• 8 oz block of tempeh, gluten-free
• 1/4 cup gluten-free, reduced sodium tamari (can substitute with soy sauce if you are not gluten-free)
• 1 tbsp olive oil (will need more for saute method; see instructions)
• 1 tsp rice vinegar (can substitute with apple cider vinegar)
• 1/2 tsp garlic powder
• 1/2 tsp onion powder

Instructions

• Cut tempeh into 4 triangles.
• Steam tempeh using a rice cooker or steamer basket on the stovetop. To steam using your rice cooker, add 1 cup of water to the rice cooker pot. Then, place the tempeh triangles in the steamer basket. Close the lid and press the steam or steam cook button (depending on your brand of rice cooker) and select 10 minutes for the steaming time. To steam using a steamer basket, boil 1-2 inches of water in a pot that fits your steamer basket. Place the tempeh triangles in the basket and carefully place the basket into the pot. Cover and steam for 10 minutes.
• For either method, after steaming, turn off the heat and allow the tempeh to cool for about 5 minutes before removing from the rice cooker or steamer basket.
• While tempeh is steaming, make the marinade. Use a shallow container that has a tight fitting lid and that is just big enough to fit the tempeh. I used a 7.5 x 5 x 1.5 inch rectangular glass Pyrex dish with lid that holds 3 cups (750 ml.) of liquid. Add tamari, olive oil, rice vinegar, garlic powder and onion powder, and then whisk together with a fork.
• Carefully place each triangle into the marinade in the container. Then, carefully flip each piece so that the other side gets covered as well. You can use your hands or gently use a fork to do so.
• Then, seal the container with the lid. Hold the container with two hands with your thumbs tightly securing the lid and gently shake up and down and side to side a few times to fully coat the tempeh.
• Refrigerate for at least 30 minutes. You can flip the tempeh triangles again halfway during marinating, if desired, but it’s not entirely necessary.

FOR GRILLED TEMPEH

• Using tongs, carefully place the marinated tempeh triangles on a grill that has been prepared for medium heat cooking.
• Spoon or baste whatever marinade is left onto the triangles.
• Grill for approximately 5 minutes on each side, carefully flipping with tongs, until browned and heated through.

FOR BAKED TEMPEH

• To bake tempeh, preheat your oven to 375° F.
• Place the marinated tempeh triangles on a parchment-lined baking sheet. Spoon or baste any remaining marinade onto the triangles.
• Bake for 10 minutes. Use tongs to carefully flip each triangle, and then return to the oven for another 10 minutes.

FOR SAUTEED TEMPEH

• To saute tempeh, heat 2 teaspoons of olive oil over medium-high heat in a nonstick skillet. Use tongs to place the tempeh triangles into the skillet, and spoon on or baste any leftover marinade onto each piece.
• Cook on medium-high for approximately 4 minutes per side, carefully using tongs to flip, until browned and heated through.
• After cooking and removing from the pan, you can carefully blot the excess oil using paper towels, if desired. 

(Please refer to the post above for instructional photographs for this recipe)

Suggested Equipment/Tools

Rice Cooker

Steamer Basket

Notes

Store leftovers covered in the refrigerator for up to 3 days. I find the best way to reheat the tempeh is to slice it up and saute in vegetable broth for a few minutes until warmed.

The nutrition information shown is an estimate provided by an online nutrition calculator. Accuracy is not guaranteed. Information shown should not be considered a substitute for a professional nutritionist’s advice.

Nutrition calculation is based on this recipe equaling 2 servings, or 2 pieces per person. Nutrition was calculated using Lightlife Original tempeh. Please note that different brands have different nutritional content.

Nutrition

Calories: 271kcal | Carbohydrates: 16g | Protein: 25g | Fat: 13g | Saturated Fat: 2g | Fiber: 10g

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