Cooking
Substitute for Tempeh
No tempeh? Use pressed extra-firm tofu by equal weight for slices and cubes, seitan for chewy strips, and cooked lentils for crumbles in chili or bolognese.
- vegetarian
- vegan
- gluten free
Quick answer
Out of tempeh? The most versatile swaps:
- 1
Extra-firm tofu, pressed
Equal weight: 8 oz pressed tofu for 8 oz tempeh
- 2
Seitan
Equal weight: 8 oz seitan for 8 oz tempeh
- 3
Cooked brown or green lentils
1 cup cooked lentils for 1 cup crumbled tempeh
Tempeh is whole cooked soybeans bound into a firm cake by a fermenting mold. That gives it three things a replacement has to cover: a dense, sliceable structure that holds together in a pan, a nutty and slightly mushroomy flavor, and a high protein content per bite. How the recipe cuts the tempeh, into slabs, cubes or crumbles, decides the best swap.
Slices, cubes and strips
For stir-fries, curries and sheet-pan dishes, extra-firm tofu is the easiest switch at the same weight. It holds much more water than tempeh, so press it well and brown it before adding sauce, otherwise it steams and stays pale. For thin strips that should be chewy, such as tempeh bacon or a Reuben, seitan has the closer bite. Slice it thin, marinate briefly and fry until the edges crisp.
Crumbles in sauces and fillings
Crumbled tempeh in chili, bolognese or tacos imitates ground meat. Cooked lentils do the same job and are easier to buy. They are softer, so stir them in near the end and simmer just long enough to absorb the flavors. A splash of soy sauce or a little miso brings back some of the fermented savoriness lentils lack.
Cold dishes and sandwiches
Tempeh salads with mayonnaise, celery and mustard work well with chickpeas smashed with a fork. They need no cooking and absorb the dressing quickly.
When not to substitute
Indonesian dishes such as tempeh goreng, tempeh mendoan and sambal goreng tempeh are built around tempeh’s crisp fried crust and fermented taste; tofu makes a different dish there. For a gluten-free diet, seitan is wheat gluten and must be avoided; tofu and legumes are safe options. For a soy allergy, tofu is not a solution, as it is soy too.
Common mistakes
- Not pressing tofu. Watery tofu crumbles in the pan and dilutes the sauce.
- Simmering lentils from the start of a long sauce. They break down and turn a chili into a purée.
- Marinating seitan whole. The dense dough absorbs little; cut it into thin pieces first.
- Using silken or soft tofu. It cannot hold a slice or a cube and falls apart when stirred.
All 4 substitutes at a glance
| Substitute | Ratio | Best for | Notes |
|---|---|---|---|
| Extra-firm tofu, pressed Cooking | Equal weight: 8 oz pressed tofu for 8 oz tempeh | stir-fries, sheet-pan dinners, curries, sandwich slices | Same soy base, but smooth and much wetter, so it is softer and milder with no nutty, mushroomy fermented taste. Press it for 20 to 30 minutes and pan-fry until browned before saucing. Freezing and thawing it first gives a chewier, more tempeh-like grain. |
| Seitan Cooking | Equal weight: 8 oz seitan for 8 oz tempeh | bacon-style strips, Reuben sandwiches, kebabs, barbecue | Wheat gluten, so it is chewy and dense enough to slice thin and sear like tempeh. It tastes plain and takes marinade only on the surface, so slice it before marinating. Not gluten-free. |
| Cooked brown or green lentils Cooking | 1 cup cooked lentils for 1 cup crumbled tempeh | chili, bolognese, taco filling, shepherd's pie | Only for recipes that crumble the tempeh. Lentils give a similar small, meaty texture and earthy flavor but release starch, which thickens sauces. Add them in the last 10 minutes so they do not turn to mush. |
| Chickpeas, roughly mashed CookingRaw & finishing | 1 cup cooked chickpeas for 1 cup crumbled tempeh | mock chicken salad, wraps, grain bowls, fritters | Firm and nutty, with a coarse texture once smashed with a fork. Soy-free, so it suits a soy allergy. Unlike tempeh, chickpeas need no steaming or frying and can go straight into a cold salad. |
Substitute calculator
How much tempeh does your recipe call for?
- Extra-firm tofu, pressed8 oz pressed extra-firm tofu
- Seitan8 oz seitan
- Cooked brown or green lentils1 cup cooked lentils for 1 cup crumbled tempeh
- Chickpeas, roughly mashed1 cup cooked chickpeas for 1 cup crumbled tempeh
Amounts are rounded to practical kitchen measures. Swaps without a fixed ratio, or that can't be measured in the unit you picked, show their ratio instead.
Frequently asked questions
How do I make tofu taste more like tempeh?
Freeze the block, thaw it, then press out the water. Ice crystals open up a spongy, layered texture that chews more like tempeh. Marinate it with soy sauce and a little smoked paprika, then pan-fry until well browned.
Why does tempeh taste bitter, and do substitutes have the same issue?
Some blocks have a bitter edge from fermentation. Steaming or simmering tempeh for about 10 minutes before marinating softens it. Tofu, seitan and legumes do not need that step.
What can replace tempeh for someone allergic to soy?
Chickpeas, lentils or seitan, all soy-free. Soybeans are one of the nine major food allergens in the United States, and tofu, edamame and most soy-based meat alternatives contain them. Check marinades too: soy sauce is soy.
Can I use tempeh-style chickpea or bean blocks?
Yes. Some makers ferment chickpeas, black beans or other legumes into tempeh-style cakes, which slice and fry the same way. They are soy-free alternatives with a similar firm, sliceable texture.
Sources
- Food Allergies, U.S. Food and Drug Administration
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