Vegan Keto Tempeh Satay is a firm favorite with everyone that loves Asian cuisine. And it’s a healthy alternative to the original recipe. The peanut-based dipping sauce (satay sauce) adds to the smokey flavor of the tempeh.
What’s the Low Down On Vegan Keto Tempeh Satay?
So, as far as I can tell, the peanut satay sauce we know and love originates from Indonesia. What makes our Satay Snack Sticks different?
First off, we use tempeh instead of meat or chicken. Second, we change the satay sauce so that it’s 100% vegan keto-friendly.
The three main components to our Vegan Keto Tempeh Satay are the tempeh, the marinade, and the dipping sauce. For those of you unfamiliar with tempeh, it is fermented soybean curd. And before you ask, yes, generally soy is not a great addition to keto cooking.
But tempeh is a probiotic food and it only contains 4g net carbs. It is considered a great vegan option in keto cooking.
Soy is getting a bad rap these days because it is a GMO food. You can still source non-GMO soy but it will cost you. Also, soy contains phytic acid which may inhibit the absorption of other nutrients. And it is also a phytoestrogen. So if you have thyroid issues or are suffering from estrogen dominance then soy is probably best avoided.
So while non-GMO soybeans are not the enemy they are not great for keto meal planning. Choose edamame (immature soybeans high in fiber, lower carbs than mature soybeans) over soy and avoid soy products which are highly processed.
That aside, tofu only contains 1.6g net carbs per 100g. Keto Score! So meals and snacks with tofu are A-OK, especially on a vegan keto meal plan. And tempeh is even better. (IMHO)
The other thing is the satay sauce. Originally it contains soy sauce and honey or palm sugar. Although low in carbs soy sauce contains wheat so it’s not considered a “clean keto” pantry addition. What we have done is use monk fruit syrup for the sweetness and tamari sauce instead of soy sauce.
How easy is it to make Vegan Keto Tempeh Satay?
This is an easy dish to make but does take some prep time. You will need to make the marinade – super easy. And cut the tempeh into triangles (still super easy). Add tempeh to marinade and allow to marinate overnight.
The following day you’ll skewer the tempeh. Tip: soak the sticks in water. (So they don’t burn in oven.) The dipping sauce is also easy to whip together.
Will Vegan Keto Tempeh Satay break the bank?
Kind of. But not really. I find it very difficult to see how any keto cooking can break the bank. This is because I am so used to eating like this and I’ve planned and stocked my pantry really well. If any of you want help stocking yours, check out our essentials shopping list. If you still need help drop us an email or leave a comment.
Vegan Keto Tempeh Satay Hero Ingredients
Tamari is a wonderful soy sauce substitute. It’s wheat-free and therefore gluten-free, this product is also organic. Strangely enough with this link, you get two 10oz bottles for a cheaper price than if you bought one 10oz bottle that isn’t organic! Yay!
If you are ordering online you may as well order the tempeh at the same time. Once opened it will keep for 5-7 days in the fridge. Make sure it’s well-wrapped. What I usually do is workout out my meals for the month and then buy as much as I can in one shop. That leaves me free to just buy my fresh greens once a week.
I don’t use tempeh more than four times a month. So I usually order 4 Tempeh packs and freeze 3.
This brand is a good one and Whole Foods delivers for free when you spend more than $35.00. (Another reason why I like to order as much as I can in one go.) Also, don’t be tempted to go for the 3-grain option. It is LOADED with carbs. 8g per serving as opposed to just below 2g net carbs for the plain soybean tempeh.
- Mixing bowl
- Silicone Baking Sheet (pack of 3 – star-ratings)
- Dipping Bowl
- Square dish for marinating
When you’re in the mood for snacking during the Superbowl Season. It’s great to add to your arsenal of “fast-food” vegan keto snacks. Find our snack choices here.
Thanks for reading our Vegan Tempeh Satay recipe…Print
- 1 package tempeh, cut into triangles
- 3 tbsp almond milk
- 3 tbsp lemon juice
- 2 tbsp tamari sauce
- 1 tbsp peanut butter
- 1 tsp turmeric powder
- 1 tsp curry powder
- ½ tsp salt
- 1 tbsp grated ginger
- 1 tbsp monk fruit syrup
- 3 tbsp peanut butter
- 2 tbsp water
- 2 tbsp lime sauce
- 1 tbsp monk fruit syrup
- 2 tsp tamari sauce
- 1 tsp grated ginger
- Mix all ingredients for the marinade in a bowl and place cut tempeh. Cover and transfer to a fridge overnight.
- Place wooden sticks in water for half an hour.
- Preheat oven to 400ºF / 200℃.
- Stick tempeh and place on a silicone baking sheet
- Bake for 10 minutes, turn over and bake for 10 minutes more.
- Mix well all ingredients for dip sauce in a small bowl.
- Serve and enjoy!
- Category: Snacks