Is Tempeh Keto? (+ Best Tempeh Keto Recipe Included)

I was among the people who thought that vegans were missing out on meat until I discovered vegan meat. I will gladly let you know that vegans truly enjoy meat and all it has to offer in another plant-based protein form. Vegan meat can be made from protein-packed tempeh, seitan, and tofu. These animal meat substitutes taste great, are high in protein, low in carbs, and can be cooked in various ways. 

Tempeh is a soy-based food that is protein and vitamin 12-rich. It also has all the nine essential amino acids your body needs for healthy muscles and bones. And because it’s nutrient-rich, vegans and omnivores alike have adopted it. 

But although this nutritious vegan meat substitute is super healthy, is tempeh keto? 

Not every food that is high in fat is keto-friendly. To maintain ketosis, your body must get your fats from high-fat foods with low net carbs. Restricting your carbs to 20-30g a day helps your body only rely on the fats you eat as energy (ketosis) instead of the extra carbs in your body.

Tempeh complies with the keto criteria. You can find 9.64g of net carbs in a 100g serving of tempeh, which gives it a high-fat percentage and low net carbs. Tempeh is, therefore, keto. 

Do you have a particular question about eating tempeh on keto ? Then use the table of contents below to jump to the most relevant section. And you can always go back by clicking on the arrow in the right bottom corner of the page. Also, please note that some of the links in this article may be affiliate links. For more details, check the Disclosure section at the bottom of the page. 

What is tempeh?

Tempeh is a vegan meat substitute made of soybeans or other beans. You can buy it mixed or seasoned with other grains like brown rice, barley, wheat, and other flavorings. The soybeans are cooked, fermented, and packed into brick-like cakes. 

You can make soy-free tempeh from other legumes, hemp proteins, or whole grains if you have a soy allergy. 

When it comes to its taste, I always get mixed reactions. You will either love it or hate it. But generally, it has a distinct tang and potent flavor that absorbs other ingredients’ flavors. Tempeh is chunkier and chewier than tofu, with an umami flavor that gives it a savory meatiness, making it the more popular vegan bacon alternative.

This high-protein nutritious food is rich in fiber, probiotics, B vitamins, magnesium, iron, calcium, phosphorous, and manganese, which help you maintain a healthy sleeping routine/cycle.

Benefits of eating tempeh

It is rich in proteins

Tempeh is made from soya beans that are rich in plant proteins. It provides your body with the nine essential amino acids you need for growth, body repair, and immunity.

It is an oxidant and fights cancer

Because it’s a soy product, tempeh has isoflavones that contain antioxidant and cancer-fighting properties

It improves gut health

Tempeh is fiber-rich. It contains prebiotic fiber, which is food for the good bacteria in the gut, helping them to thrive and multiply in number. In addition, gut bacteria give out short-chain fatty acids, which are the primary energy source for the cells lining your colon, promoting gut health.

It improves bone and muscle health

Tempeh contains minerals like calcium, phosphorous, and magnesium which strengthen bones. In addition, the fermentation process involved in making tempeh breaks down compounds known as anti-nutrients, inhibiting the absorption of these minerals. This property makes fermented foods easier to digest and their nutrients easier for the body to absorb.

How many carbs are in tempeh? 

The carbs in tempeh vary on the mixture of products in the tempeh. For example, tempeh made with rice, barley, bulgur wheat, and other grains may contain more carbs than that made with soybeans. 

Usually, there are around 10g of net carbs in 100g of tempeh.

Is tempeh keto-friendly? 

Most definitely. 

Tempeh is a low-carb food with a high amount of healthy plant-based fats and protein. A cup of chopped tempeh pieces has a total fat of about 10g. Tempeh fat comprises omega 3 and omega 6 unsaturated fats.

Unsaturated fats are healthy for your heart and body. They help reduce LDL cholesterol. They also have a high satiety value that keeps hunger at bay, helping you consume less food or carbs. 

Tempeh keto means that your body relies on the healthy fats from tempeh for energy supply instead of carbs.

Best tempeh keto recipe


Tempeh is not just for vegans. Anyone not allergic to soybeans can enjoy this plant-based protein and mineral-rich food. With low tempeh carbs, you are assured of your body getting essential minerals while maintaining ketosis. 

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