Heart-Healthy Crispy Fried Tempe
Indulge in guilt-free comfort food with this Heart-Healthy Crispy Fried Tempe recipe—an oven-baked twist on a fried favorite that’s bursting with bold flavors and nutritious goodness. Featuring protein-packed tempeh marinated in a zesty blend of low-sodium soy sauce, apple cider vinegar, maple syrup, garlic powder, and smoky paprika, each slice is coated in a crispy mixture of whole wheat breadcrumbs and nutritional yeast for a satisfying crunch. Perfectly baked to golden perfection with a light olive oil spray, this recipe is a fantastic plant-based option for snacking, adding to sandwiches, or topping vibrant salads. With just 20 minutes of prep time and an emphasis on heart-healthy ingredients, it's an ideal recipe for health-conscious food lovers seeking delicious alternatives to deep-fried treats.
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Recipe Information
Ingredients
- 8 ounces Tempeh
- 2 tablespoons Low-sodium soy sauce
- 1 tablespoon Apple cider vinegar
- 1 tablespoon Maple syrup
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 0.5 teaspoon Cumin
- 0.5 cup Whole wheat breadcrumbs
- 2 tablespoons Nutritional yeast
- 1 as needed Olive oil spray
Instructions
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
Slice the tempeh into thin strips, approximately 1/4 inch thick.
In a shallow dish, combine the low-sodium soy sauce, apple cider vinegar, maple syrup, garlic powder, paprika, and cumin. Whisk together until well blended to create a marinade.
Add the tempeh slices to the marinade, ensuring they are well coated. Allow them to marinate for at least 10 minutes to absorb the flavors.
In a separate dish, mix whole wheat breadcrumbs and nutritional yeast.
Take each piece of marinated tempeh and coat it thoroughly with the breadcrumb and nutritional yeast mixture. Press down gently to ensure the coating sticks.
Place the coated tempeh on the prepared baking sheet in a single layer, ensuring they do not touch each other.
Lightly spray the tops of the tempeh with olive oil spray to help them crisp up in the oven.
Bake in the preheated oven for 25 minutes, flipping halfway through, until the tempeh is golden brown and crispy.
Remove from the oven and let cool slightly before serving. Enjoy as a snack, in sandwiches, or as a topping for salads.
Nutrition Facts
Calories |
798 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.7 g | 38% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1449 mg | 63% | |
| Total Carbohydrate | 80.6 g | 29% | |
| Dietary Fiber | 9.2 g | 33% | |
| Total Sugars | 15.6 g | ||
| Protein | 64.1 g | 128% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 279 mg | 21% | |
| Iron | 11.0 mg | 61% | |
| Potassium | 1377 mg | 29% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
