Teriyaki Tempeh Lettuce Wraps

Chef Dawn
May 2
4 min read

If you're a busy mom juggling 17 things before breakfast, but still dreaming of meals that are quick, crave-worthy and good for you—girl, this one’s for you. Let’s talk Teriyaki Tempeh Lettuce Wraps: they’re fresh, flavorful, protein-packed little bundles of joy that just might become your new weeknight obsession. Not only do they come together in under 30 minutes (yes, really), but they also spotlight tempeh—an underrated plant-based powerhouse that deserves a front-row seat at your dinner table. Ready to spice up your routine with something healthy and exciting? Let’s dive in!

What Is Tempeh, Anyway?

Tempeh (pronounced tem-pay) is a traditional Indonesian plant-based protein made from whole soybeans that are fermented and formed into a firm, cake-like block. This fermentation process gives it a subtle tang and a nutty, earthy flavor with a firm, chewy texture.

Imagine the “meatier,” more flavorful cousin of tofu—and you’re on the right track.

Tempeh vs. Tofu: What’s the Difference?

While tofu is made by curdling soy milk and pressing it into blocks (kinda like plant-based cheese), tempeh uses the entire soybean—which means more fiber, more texture, and more flavor. Tofu is smooth and mild; tempeh is hearty and bold.

It’s the difference between oatmeal and granola—both good, but very different vibes.

Why Tempeh is a Nutritional Powerhouse

Let’s get nerdy for a sec—because moms love multitasking food.

Here’s why tempeh is a nutritional overachiever:

Protein: 15g+ per serving, plant-based and complete!
Fiber: Good for digestion, blood sugar, and weight management.
Prebiotics: Fermentation fuels gut health and immune support.
Iron, calcium, magnesium & B vitamins: All in one tidy block.

Compared to chicken or eggs, tempeh delivers similar protein—without cholesterol or saturated fat. And unlike many plant-based proteins, it’s minimally processed and keeps you full without weighing you down.

Tempeh FAQ (a.k.a. Everything You Didn’t Know You Needed to Know)

Is tempeh gluten-free?

Yes—traditional tempeh is gluten-free, but always check the label. Some brands add grains like barley or wheat.

Is tempeh vegan?

Absolutely! 100% plant-based.

Where do I buy tempeh?

Check the refrigerated section near tofu at most grocery or health food stores. It’s also at Trader Joe’s, Whole Foods, Sprouts, and many Asian markets.

How do I store it?

Keep unopened tempeh in the fridge for up to a week past the sell-by date. You can also freeze it—just thaw before cooking.

Why does my tempeh have black or gray spots?

Totally normal! Those are part of the natural fermentation. As long as there’s no fuzzy mold or off smell, you’re good to go.

Can I eat it raw?

Technically yes—it’s pasteurized—but cooking improves the flavor and texture, so we definitely recommend it!

Is it okay for soy allergies?

Unfortunately, no—tempeh is made from soybeans.

How to Cook Tempeh Like a Pro

You’ve got options:

Pan-sear it for crispy edges (like in this recipe!)
Steam it first if you want to mellow the flavor
Bake, grill, or crumble it for tacos, bowls, and stir-fries
Marinate it to let it soak up allll the delicious flavors

Tempeh, like tofu, is like a sponge—it soaks up whatever you put on it, especially bold sauces like teriyaki, BBQ, or peanut.

Why Tempeh + Lettuce Wraps = Weeknight Magic

These Teriyaki Tempeh Lettuce Wraps are:

Fast
Fresh
Family-friendly
Packed with flavor and protein
Great for weight loss or light meals

Tempeh holds its shape (no falling apart like tofu), absorbs flavor like a champ, and pairs beautifully with crisp romaine and crunchy carrots for that satisfying bite.

Teriyaki Tempeh Lettuce Wraps

Serves 4

Ingredients:

Avocado oil spray

2 packs of tempeh, cut into strips

Carrots, cut into sticks (smaller than fries, bigger than matchsticks)

1 package romaine lettuce

4 green onions, sliced

Teriyaki Sauce:

¼ cup agave (or your favorite liquid sweetener)

¼ cup liquid aminos, wheat-free soy sauce, or wheat-free tamari

¼ cup rice vinegar

1 tsp sesame oil (optional—but 1 tsp still brings BIG flavor! The original recipe called for 2 Tbsp!)

3 cloves garlic, minced

¾" fresh ginger, peeled and grated

Directions:

Sauté: Heat a skillet over medium-high, spray with avocado oil, and cook tempeh and carrots for about 10 minutes, flipping the tempeh when golden.
Sauce It: Whisk all sauce ingredients in a bowl. Pour over tempeh and cook another 5 minutes until thick and sticky.
Wrap It: Layer tempeh mixture into romaine leaves, sprinkle with green onions, and boom—dinner is served.

Pro Tip: Make it a Meal-Prep Star

Double the recipe and pack leftovers in containers with extra lettuce leaves. It’s the lunch you’ll actually look forward to—and one that won’t leave you in a food coma.

Final Thought

Tempeh might be new to your kitchen, but it’s been around for centuries—and it’s finally getting the attention it deserves. Give this recipe a try, and I promise you’ll be looking for new ways to sneak it into tacos, grain bowls, and maybe even breakfast scrambles.

Eating healthy doesn’t mean eating boring. And with meals like this, you’re not just feeding your family—you’re modeling vibrant, plant-strong living.

Ready to wrap up dinner with something deliciously different?