Tempeh is a fermented soybean product originating from Indonesia that has become a staple of plant-based cooking worldwide. Unlike tofu, which is made from soy milk, tempeh is made from whole fermented soybeans pressed into a dense, firm cake. The fermentation process gives it a nutty, earthy, complex flavor that's far more interesting than tofu's mild blandness, and its dense, meaty texture makes it exceptionally satisfying as a main protein. It's also one of the most nutritious plant-based proteins available — high in protein, rich in probiotics, and packed with B vitamins.
Tempeh shows up in stir-fries, grain bowls, sandwiches, tacos, curries, and salads. It's excellent marinated and baked, crumbled and browned as a taco or Bolognese filling, or sliced thick and grilled. Its versatility is a big part of its appeal, and it can stand in for meat in many preparations more convincingly than tofu because of its density and texture.
The main reasons to substitute tempeh are soy allergies (tempeh is made from soybeans), unavailability in certain markets, or a preference for a less assertive flavor. The substitutes below range from other soy-based products to whole plant foods that approximate tempeh's functional role.
■Best Substitutes for Tempeh
These substitutes cover tempeh's main uses — stir-frying, crumbling, marinating, and serving as a hearty plant-based main protein.
| Substitute | Flavor / Texture Match | Swap Ratio |
|---|---|---|
| Firm Tofu | Milder, less fermented; similar soy base; less dense | 1:1 by weight |
| Seitan | Meatier, chewier; wheat-based; very high protein; excellent grilled | 1:1 by weight |
| Jackfruit (young, in brine) | Plant-based shredded texture; neutral flavor; great for taco filling | 1:1 by weight |
| Lentils (cooked, green or brown) | For crumbled tempeh dishes; earthier, softer texture | 1:1 by volume (cooked) |
| Chickpeas (roasted) | Nuttier flavor; good in grain bowls and salads; less cohesive | 1:1 by volume |
| Black Beans | Softer, earthier; best for crumbled fillings and bowls | 1:1 by volume (cooked) |
| Mushrooms (portobello, cremini) | Meaty, umami-rich; excellent grilled or roasted; plant-based | 1:1 by weight |
■How to Choose the Right Substitute
For stir-fries and grain bowls where tempeh is cubed and cooked in a sauce, firm tofu is the easiest drop-in substitute, though the flavor will be considerably milder. To compensate for tofu's less complex flavor, press it well to remove moisture, then marinate for longer — at least 30 minutes, ideally a few hours — in a bold sauce with soy, ginger, sesame, and garlic. Pan-fry until crispy for the best texture. Seitan is a better substitute if you want something with more texture and chew — it's particularly good in preparations where tempeh is sliced and seared, like a tempeh bacon BLT or a grilled tempeh burger. Slice it thick, marinate, and grill or pan-fry with a little oil.
For crumbled tempeh dishes — tempeh Bolognese, tempeh tacos, crumbled tempeh with rice — lentils are the best substitute. Green or brown lentils, cooked until just tender but not mushy, have a similar earthy quality and hold their texture well in sauced preparations. Cook them until done, drain, then toss in a skillet with the same seasonings you'd use for tempeh taco meat — cumin, chili powder, smoked paprika, garlic — and cook down until slightly dried out and well-coated. The result is a convincing, protein-rich taco filling.
Mushrooms deserve a special mention for any preparation where tempeh is the centerpiece protein rather than a component in a complex dish. Portobello mushrooms, sliced thick or used as whole caps, have an umami depth and meaty texture that can fill the same role. They work best for grilled or roasted dishes — marinate thick portobello slices in soy sauce, balsamic vinegar, and herbs, then grill or roast until tender and slightly crispy at the edges. The flavor profile is different from tempeh but equally satisfying.
■Frequently Asked Questions
Is seitan a soy-free substitute for tempeh? Yes — seitan is made from wheat gluten and contains no soy. It's an excellent soy-free substitute for tempeh in stir-fries, sandwiches, and grilled dishes. However, it's not appropriate for people with gluten intolerance or celiac disease.
Can jackfruit replace tempeh in tacos? Yes, and jackfruit taco filling is one of the most popular plant-based taco options. Young jackfruit (packed in brine or water, not syrup) has a fibrous, shredded texture that mimics pulled meat. Drain and rinse it well, then cook it in a skillet with taco seasonings until slightly dried and caramelized. The flavor is quite mild compared to tempeh, so season boldly.
Does tempeh need to be cooked before eating? Technically, tempeh is safe to eat without further cooking because it's already fermented and typically pasteurized. However, raw tempeh has a bitter, intensely fermented flavor that most people find unpleasant. Steaming for 10 minutes before marinating or cooking reduces bitterness and helps it absorb flavors more readily. Always cook tempeh before eating for best results.
Why does tempeh taste bitter sometimes? Bitterness in tempeh is normal and comes from the fermentation process. It's most pronounced when tempeh is raw or undercooked. Steaming tempeh for 10 minutes before using it significantly reduces bitterness. Marinating in acidic or strongly flavored sauces also helps mask any remaining bitter notes.
What's the best tempeh substitute for a high-protein meal? Seitan is the highest-protein alternative — around 25g per 100g, compared to tempeh's roughly 19g. Firm tofu is lower at about 8–10g per 100g but is still a solid protein source. For whole-food options, green lentils provide about 9g of protein per 100g cooked, making a generous portion comparable to a smaller serving of tempeh.
See also: Food Substitutes Guide | Best Firm Tofu Substitutes | Best Seitan Substitutes