Tempeh tenders with Tzatziki sauce and salad on a plate.

Oven-Baked Tempeh Tenders With Tzatziki Style Dipping Sauce

Last updated: August 2021

Meat enthusiasts can’t help but skip the tempeh-tantrum and drool over these plant-based tenders. Unlike traditional alternatives, this crispy tempeh is an excellent source of feel-full fiber, promoting digestive health, immune function, and blood glucose control. Say goodbye to the highly oxidized fat content from deep-frying, and say hello to a baked (yet equally delicious) substitute.

Reap the benefits of plant-based proteins to help reduce the development of heart disease, hypertension, high cholesterol, chronic inflammation, and other health risks associated with type 2 diabetes. Plant power your way to better health and please your tastebuds with these crispy tenders paired with a tangy tzatziki-style dipping sauce. It’s a guilt-free indulgence with a Mediterranean twist that the household won’t be able to resist. After all, who needs Chicken Finger Friday when you have Tempeh Tenders Tuesday!

Makes: 2 servings
Serving size: 4 oz + ½ dipping sauce
Prep time: 15 minutes
Cook time: 30 minutes

Ingredients for oven-baked tempeh tenders

  • ½ cup whole wheat breadcrumbs
  • 1 tbsp nutritional yeast
  • 2 large eggs
  • 8 oz tempeh soy based

Dipping Sauce

  • ¼ cup almond Greek-style yogurt unsweetened
  • 2 tbsp lemon juice
  • 2 tsp fresh dill
  • ¼ tsp salt
  • ½ tsp ground pepper
  • ¼ tsp smoked paprika

Directions for oven-baked tempeh tenders

  1. Preheat oven to 375 degrees F.
  2. Cut the tempeh into 0.5- to 1-inch-thick strips.
  3. In a small shallow bowl, crack and beat eggs.
  4. In a new bowl, combine breadcrumbs and nutritional yeast and mix until evenly distributed. Then split equally between two bowls.
  5. Dip the tempeh in the first breadcrumb mixture.
  6. Submerge the tempeh in the egg mixture.
  7. Dip the tempeh in the second breadcrumb mixture. Be sure tempeh is thoroughly and evenly coated. Place tender on a parchment-lined baking sheet or a reusable silicone mat (cost-savvy and environmentally friendly).
  8. Repeat steps for remaining tempeh tenders.
  9. Bake until golden brown. Approximately 25 to 30 minutes.
  10. In a small bowl, combine plant-based yogurt, lemon juice, dill, salt, pepper, and paprika. Mix until fully incorporated. Serve with tenders.

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Nutrition facts

Per Serving

  • calories: 380
  • carbohydrate: 32g
  • fat: 13.5g
  • fiber: 12.5g
  • potassium: 459mg
  • protein: 34.5g
  • saturated fat: 3g
  • sodium: 402mg
  • sugar: 0g
Photograph by Melissa Halas. All rights reserved. Used with permission

Disclaimer: Type2Diabetes.com does not provide any express or implied warrant toward the content or outcome of any recipe.

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