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A high-protein tempeh stir fry bowl is pan-seared tempeh cubes tossed with crisp vegetables and a peanut ginger sauce, served over rice for a meal that actually holds you over.
I make this on Sundays and eat it for three days straight. It’s cheap, it’s fast, and tempeh soaks up whatever sauce you throw at it, much like the smoky tempeh sweet potato hash.
The trick is drying the tempeh before it hits the pan. Skip that step and you get steamed tempeh instead of the crispy, golden edges you want.
This one sits right in your weekday rotation. Around 34 grams of protein per bowl, minimal dishes, and leftovers that taste even better the next day.
Why You’ll Love This Recipe
- About 34 g of protein per bowl from tempeh, peanuts and rice
- Ready in 35 minutes with one skillet and one sauce bowl
- Leftovers hold up well for lunch three or four days later
- Naturally vegan and easy to make gluten free with tamari
Ingredient Notes
- tempeh: Look for a firm block in the fridge section, not the freezer. Two 227 g blocks give the best cube size for searing.
- peanut butter: Use a natural, stir-together peanut butter for the smoothest sauce. Almond or cashew butter both work if you’re out of peanut butter.
- soy sauce: Regular soy sauce works fine, or swap in tamari to keep the bowl gluten free.
- rice vinegar: Adds the tang the sauce needs. Apple cider vinegar or lime juice work in a pinch.
- sriracha: Start with 1 teaspoon and taste, heat levels vary a lot between brands.
- maple syrup: Balances the salty soy and tangy vinegar. Honey works too if you’re not keeping this vegan.
- broccoli: Cut florets small so they cook through in the same time as the carrots and peppers.
- carrots: Julienne or thin coins both work, just keep the pieces bite-size.
Crispy Tempeh Stir Fry Bowl with Peanut Ginger Sauce
Ingredients
Method
- Pat the tempeh dry with a towel and cut into 2 cm / 3/4-inch cubes. Toss in a bowl with 2 tbsp soy sauce and let sit for 5 minutes while you prep the vegetables.
- Drain off any extra liquid, then sprinkle the cornstarch over the tempeh and toss until each cube is lightly coated.
- Heat 2 tbsp oil in a 12-inch (30 cm) nonstick skillet or wok over medium-high heat. Add the tempeh in a single layer, working in two batches if the pan feels crowded, and sear for 6 to 8 minutes, turning occasionally, until golden and crisp on most sides. Transfer to a plate.
- Add the remaining 1 tbsp oil to the same skillet. Add the broccoli, carrots and bell pepper, and stir fry for 4 to 5 minutes until the broccoli turns bright green and is just tender with a little crunch left.
- Add the garlic and ginger and stir fry for 30 seconds until fragrant, stirring so it doesn’t catch and burn.
- Whisk the peanut butter, remaining 3 tbsp soy sauce, rice vinegar, maple syrup, sriracha and warm water in a small bowl until smooth and pourable.
- Return the seared tempeh to the skillet with the vegetables. Pour in the peanut sauce and toss everything for 1 to 2 minutes until coated and warmed through.
- Divide the rice among four bowls and top with the tempeh stir fry.
- Scatter green onions, sesame seeds and chopped peanuts over the top and serve right away.
Notes
- Pressing tempeh isn’t necessary, just pat it dry before cubing.
- Sear tempeh in batches in a 12-inch skillet if it feels crowded.
- Sauce thickens as it cools, thin with extra water when reheating.
- Swap soy sauce for tamari to make the bowl gluten free.
Tips for Success
- Pat the tempeh completely dry before marinating so the cornstarch coating actually sticks and crisps.
- Sear the tempeh in batches if your skillet feels crowded, crowding steams it instead of browning it.
- Whisk the peanut sauce with warm water, not cold, so the peanut butter loosens smoothly without clumping, the same trick that keeps the glaze silky in this ginger miso glazed eggplant.
- Cut the broccoli and carrots to similar sizes so they finish cooking at the same time.
- Taste the sauce before tossing and adjust sriracha to your heat preference, it varies a lot by brand.
Variations
- Swap the peanut butter for almond or cashew butter for a milder, slightly sweeter sauce.
- Add a can of drained pineapple chunks in the last minute of cooking for a sweet-savory twist.
- Use quinoa or cauliflower rice instead of white rice to lower the carbs per bowl.
Storage and Reheating
Store leftover tempeh stir fry in an airtight container in the fridge for 3 to 4 days. Keep the rice separate if you can, it reheats better on its own.
To reheat, warm the tempeh and vegetables in a 12-inch skillet over medium heat for 3 to 4 minutes, or microwave in 60-second bursts until heated through. Add a splash of water if the peanut sauce looks thick.
This dish freezes fine too. Freeze the cooked tempeh and vegetables, without the rice, in a freezer bag for up to 2 months, and thaw overnight in the fridge before reheating.
Serving Suggestions
Serve the bowl as is for a full meal, or add a side of quick-pickled cucumbers for crunch and acid.
I like a fried egg on top when I want more protein, or a handful of edamame stirred through for extra color.
For a lighter version, swap half the rice for shredded cabbage or cauliflower rice.
FAQ
Why is my tempeh stir fry soggy instead of crispy?
Wet tempeh is the main culprit here. Pat the cubes dry before marinating, and don’t skip the cornstarch coating, it’s what crisps up in the hot oil. Also give the tempeh room in the skillet. If it’s crowded, it steams instead of searing, so sear in two batches if your 12-inch skillet feels tight.
Can I use tofu or chicken instead of tempeh in this stir fry?
Yes, extra-firm tofu or diced chicken breast, like the seared chicken in these buffalo chicken wraps, both work in place of tempeh. Press and cube tofu the same way, then sear it for the same 6 to 8 minutes. Chicken needs to reach 165 F / 74 C internally, so cut it into small pieces and cook until no longer pink in the center.
Can I meal prep this tempeh stir fry bowl for the week?
Yes, this bowl is a good meal prep option. Store the seared tempeh and vegetables separately from the rice and sauce in airtight containers in the fridge for up to 4 days, then reheat in a skillet or microwave before adding fresh sauce and toppings.
What toppings make this peanut ginger tempeh bowl better?
Extra crunch is the easy win here, think chopped peanuts, sesame seeds, or thinly sliced cucumber. A squeeze of lime or a handful of fresh cilantro brightens the peanut sauce too. If you want more heat, add sliced fresh chili or extra sriracha at the table.
Is this tempeh stir fry bowl gluten free?
Not as written, since regular soy sauce contains wheat. Swap in tamari or a certified gluten-free soy sauce instead, and the rest of the bowl, including the tempeh, rice, vegetables and peanut sauce, is naturally gluten free without any other changes.
What’s the difference between tempeh and tofu in a stir fry like this?
Tempeh is made from whole fermented soybeans, so it has a firmer, chewier bite and a nuttier flavor than tofu. It also holds its shape better in a hot skillet and packs more protein and fiber per serving than tofu, which is why it sears up crisp here instead of falling apart.
