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two pieces of grilled tempeh steaks on a white platter with some blurred out behind them

Easy Marinated Tempeh Steaks + How to Cook Tempeh 3 Ways

These marinated tempeh "steaks" can be grilled, baked or sautéed for an easy meal with a ton of serving options! Made with a simple 5-ingredient marinade, this dish will quickly become one of your go-to recipes for any night 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


  • 8 oz block of tempeh (check ingredients to ensure gluten-free if needed)
  • ¼ cup gluten-free, reduced sodium tamari (can substitute with soy sauce if you are not gluten-free)
  • 1 tablespoon olive oil (will need more for saute method; see instructions)
  • 1 teaspoon rice vinegar (can substitute with apple cider vinegar)
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder


  • 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.


  • 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.


  • 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.


  • 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. 



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 sauté 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.


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