Tempeh Tenders + Sweet Potato Fries (baked, vegan, gluten free, oil free)
Apr 18, 2019 • Updated Jul 31, 2023
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F R I E N D S… this recipe was the perfect example of just wingin’ it in the kitchen. I’m a pretty organized person when it comes to planning my content but the recipe I was originally going to share today has been thrown out the window because these Tempeh Tenders have truly rocked my world. This recipe is chicken-free (AKA completely vegan), gluten-free, oil free and most importantly, crispy, crunchy delicious.
I came up with this recipe for Tempeh Tenders while I was cleaning out my fridge and pantry and discovered a bag of chickpea breadcrumbs that had been hiding in the back of the cabinet. I wanted something high protein, and I also had about 2/3 of a pack of tempeh left over so I thought, why not bread the tempeh and make tenders? And bread the tempeh I did.
As mentioned, I used chickpea breadcrumbs because I unfortunately have a gluten-allergy, but you can absolutely use regular breadcrumbs instead! I like the chickpea breadcrumbs because they’re a nice touch of extra protein, and they crisp up really nicely too. In place of eggs, which are typically used to bread as it helps the breadcrumbs stick, I used one of my favourite ingredients… you guessed it–tahini! It also helps to add some moisture to the tenders and also replaces the need for refined/processed oils.
It’s quite a simple recipe, and will make enough for about 2-3 servings (depending on how hungry you are I guess) and this recipe really packs in some serious plant protein! Also, the sweet potato fries just felt necessary because the Tempeh Tenders gave me major fast food vibes. Except, you know, it’s healthy. Still fast to make though, actually!
Anyway, I hope you enjoy this recipe, I REALLY loved this recipe and it’s a great way to spice up tempeh in flavour and texture. Enjoy!
Tempeh Tenders (baked, vegan, gluten free, oil free)
Ingredients
- 2/3 package tempeh roughly 150g, cut into strips
- 1/3 cup veggie stock + 1 tsp old bay seasoning*
- 1 heaping tbsp tahini
- 2-4 tsp water
- 1 tsp coconut aminos liquid aminos or soy sauce
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp poultry seasoning
- 1/2 tsp smoked paprika
- 1/2 tsp salt
- 1/2 tsp black pepper
- breading
- 1/2 cup breadcrumbs I used this gluten-free chickpea variety
- 1 tsp garlic powder
- 1/2 tsp smoked paprika
- 1 tsp salt
- 1/2 tsp black pepper
Instructions
- Preheat oven to 375F degrees while you prep your tenders.
- Slice tempeh into strips about 1 centimeter thick. *As an optional step, let tempeh strips marinade in veggie stock and old bay for a few hours or overnight in the fridge, and sauté with liquid until it disappears and tempeh absorbs it. This helps to add moisture and flavour.
- In a small bowl, whisk together tahini, water, coconut aminos and spices until smooth. The texture should be smooth and thick but still run very slowly off your spoon. Add additional water as needed.
- In a separate small bowl, combine all breading ingredients and quickly mix with a fork.
- Take each tempeh strip and cover in tahini sauce, followed by breading mixture. Place each breaded tender onto a parchment or silicon baking mat lined tray.
- Bake for about 15-20 minutes, or until golden brown and crisp. If using different breadcrumbs, cook time may vary but mine were crisp and golden brown around the 15 minute mark. Keep in mind the tempeh doesn't need to be "cooked" so we're really just looking for crisp on the breading.
Nutrition information is automatically calculated, so should only be used as an approximation.
Love & tenders,
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