5 Oil Free Vegan Tempeh Marinades

Tempeh can be a daunting thing to cook if you’ve never had it before; but with the right preparation aka an easy marinade you will be eating tempeh on the regular. These vegan tempeh marinades are a healthy and simple way to liven up your tempeh. Master these 5 healthy vegan tempeh marinades to use in salads, sandwiches, stir frys and more. 

All of these tempeh marinade recipes contain no oil. Yep you read that right they are oil free. I’ve recently made the decision to stop using oil when I cook, but have no worries the exclusion of oil does not compromise the flavor of these easy recipes. I suggest reading Matt Frazier of No Meat Athlete’s post about why he stopped using oil as he is very inline with my exact thoughts on the matter. 

Marinating The Tempeh

To marinate your tempeh you will want to cut it into strips or cubes/triangles. Place your cut tempeh in a shallow dish or ziploc bag; then add your marinade. Let the tempeh marinate for at least 10 -20 minutes. You will get even more flavorful tempeh if you let it sit 2 hours – overnight. 

How to Cook Tempeh

To bake your tempeh, line a baking sheet with parchment paper or at silicone mat & place tempeh in a single layer. Then bake at 350 degrees for 15-30 minutes or until slightly crispy. Use a basting brush to coat with the remaining marinade. To saute your tempeh, heat a skillet with a little vegetable broth or marinade. Cook tempeh for about 3 minutes on each side. You can grill the tempeh for about 5 minutes outside; using the extra marinade to brush on the tempeh as it cooks.

How to Air Fry Tempeh

Alternatively you could also air fry your tempeh which would take less time than baking in the oven. These 1/4 inch strips of tempeh I air fried at 350 for 10 minutes. Airfrying is my favorite way to cook my tempeh as it gives it a nice crispness. This is the airfyer I use and love it. I even have a video to walk you how to air fry your tempeh.

For each of the listed marinades mix all ingredients in a small bowl. You can store the marinade in an airtight container, I prefer using a mason jar. Marinade is enough to cover at least 1 package of tempeh.

Garlic Ginger Marinade

2-3 cloves of minced garlic
1 inch of grated ginger
3 TBSP soy sauce or tamari
3 TBSP rice vinegar

Sriracha Lime Marinade

2 limes juiced
3 TBSP sriracha hot sauce
2 TBSP maple syrup

Peanut Marinade

1/2 inch of grated ginger
1 clove minced garlic
1 lime juiced
2 TBSP soy sauce or tamari
3 TBSP peanut butter
1 TBSP maple syrup

Smoky Marinade

2 TBSP soy sauce or tamari
2 TBSP liquid smoke
2 TBSP maple syrup
1 TBSP liquid aminos

Balsamic Herb Marinade

1/4 Cup balsamic vinegar
1 TBSP soy sauce or tamari
2 TBSP vegetable broth
1 tsp garlic powder
1/2 tsp oregano
1/2 thyme
1/2 rosemary

Click here for 6 more oil-free marinades perfect for tempeh or tofu (the teriyaki is my fav!)

What to Make with Tempeh

Garlic ginger marinated tempeh would be great in stir frys, lettuce wraps and spring rolls. Try sriracha lime marinated tempeh in tacos or a chopped salad. My thai inspired salad is bomb with peanut sauce marinade. Smoky marinated tempeh would work great in a sandwich, wrap or in a rice bowl. If you make the balsamic herb marinated tempeh try it in a sandwich or with roasted veggies in a buddha bowl. If you like a little heat try out my Buffalo Tempeh Tacos!!

If you loved this post check out:
Teriyaki Marinated Tempeh Bowl
Chipotle Sweet Potato & Black Bean Bowls
Oil-Free Mexican Quinoa Salad

When you make any of these marinades be sure to comment or tag @emilyhappyhealthy on instagram with how you liked it!

If you are looking to make more healthy oil-free vegan recipes I highly suggest the How Not to Die Cookbook, I’ve had it a year and am loving it!

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