Tempeh Quinoa Salad

Name: Tempeh Quinoa Salad
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Ingredients: 1/2 cup dry quinoa ((or 1 1/2 cups cooked)); 8 ounces tempeh (cut into 1/2-inch pieces); Generous drizzle of olive oil; Dash of garlic powder; Dash of paprika; Salt (to taste); 1/3 cup olive oil; 2 tablespoons red wine vinegar; 1 tablespoons Dijon mustard; 3/4 teaspoon salt (or to taste); 1/2 teaspoon black pepper; 1/2 teaspoon dried oregano; 1 clove garlic; 1/2 English cucumber (diced (1 1/2 cups)); 1 medium bell pepper (diced (1 1/2 cups)); 1 pint grape tomatoes (halved); 1 cup shelled edamame (frozen and thawed); 3 medium carrots (shredded or grated); 3 cups baby kale (or chopped kale leaves); 1 tablespoon hemp seeds ((optional))

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High-protein Tempeh Quinoa Salad is crunchy, healthy, and delicious. Packed with iron, vitamins, and longevity-boosting ingredients, this quick and easy plant-based recipe is perfect for meal prep and supporting long-term health. You can also make it in Mason jars for convenient, on-the-go meals.

Cooked quinoa, crispy tempeh pieces, edamame, grated carrots, chopped yellow bell pepper, sliced red and yellow grape tomatoes, and kale mixed in a white bowl. — Tempeh Quinoa Salad made with tempeh croutons.

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(This blog post is sponsored by Lightlife.)

Crispy tempeh croutons are one of my favorite ways to add protein to salads, soups, veggie bowls, and pasta. They're packed with protein and iron and add a tasty crunch. Plus, they take just 20 minutes to make and can be refrigerated for up to 5 days.

Paired with quinoa and edamame for even more protein, this is going to be your favorite high-protein quinoa salad.

This recipe was inspired by my Quinoa Tabbouleh on this site, as well as this high-protein Plant-Based Tempeh Sandwich.

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👩🏼‍🌾 Ingredients
🍅 Substitutions
📖 Instructions
💡 Expert Tips
🙋🏽‍♀️ Recipe FAQs
🍽 Related Recipes
👩🏽‍🍳 Made This Recipe?
Tempeh Quinoa Salad
💬 Comments

👩🏼‍🌾 Ingredients

Sliced grape tomatoes, seasoning, cooked quinoa, Lightlife tempeh, olive oil, Dijon mustard, garlic, dried oregano, chopped cucumber, shelled edamame, grated carrots, vinegar, and olive oil in glass containers and bowls. — Ingredients for Tempeh Quinoa Salad

I used Lightlife Original Tempeh (sponsored) to make high-protein tempeh croutons for this Tempeh Quinoa Salad. It is the number one selling tempeh and for good reason. Made with just three simple ingredients (organic soybeans, water, and organic brown rice), it is super clean without fillers or processed ingredients.
Frozen shelled edamame are a quick way to add protein and heart-healthy fats to a dish with minimal effort. Simply thaw them under running warm water before using them.
Quinoa is a protein-rich, high-fiber seed. It's naturally gluten-free and cooks in just 15 minutes. The fluffy texture complements the other ingredients perfectly.
Chopped kale leaves or baby kale adds greens for more iron and antioxidants.
Carrots, bell peppers, and tomatoes pack more vitamins, fiber, and antioxidants into this healthy quinoa salad.

See the recipe card for quantities.

🍅 Substitutions

Kale - use arugula, baby spinach, or lettuce instead as desired
Quinoa - substitute with farro, barley, millet, or rice as needed
Bell pepper, carrot, cucumber - use veggies you already have on hand in equal amounts

Try this Best Cabbage Salad recipe for a protein-packed, low-calorie salad. Soy curls are another easy protein-rich addition to any meal. See this Best Vegan Beef recipe on my site.

For more high-protein plant-based recipes, visit my Vegan Salad Recipes page.

📖 Instructions

Cook the quinoa according to the directions on the packet. Fluff it with a fork. Set aside to cool. Or use 1 ½ cups cooked quinoa.

Cut tempeh on a grey cutting board with a sharp knife and an empty packet of Lightlife tempeh.

Step 1. Cut the tempeh into about ¼-inch pieces.

Cut tempeh pieces on a baking sheet tossed in paprika, garlic powder, and olive oil.

Step 2. Transfer the cut tempeh to a large rimmed nonstick baking sheet. Toss with olive oil, garlic powder, paprika, and salt. Bake at 425ºF for about 15 minutes, or until golden and crispy.

Crispy baked tempeh pieces in a white bowl, yellow dressing with herbs in a glass beaker with a metal whisk, and a green plant.

Step 3. Whisk the olive oil, red wine vinegar, Dijon mustard, salt, pepper, and oregano in a small bowl, or shake them in a jar with a tight-fitted lid. Grate or press the garlic into the bowl and mix to combine.

Three mason salad jars layered with dressing, chopped yellow bell peppers, grape tomatoes, shredded carrots, baked tempeh, quinoa, and baby kale.

Step 4. Either transfer the cucumber, peppers, tomatoes, edamame, carrots, tempeh croutons, quinoa, and kale to a large bowl and mix to combine. Add the dressing and toss until the salad is evenly coated. Or layer the tempeh quinoa salad ingredients in three (32-ounce) mason jars.

💡 Expert Tips

I used Lightlife Original Tempeh (paid affiliate) with 18 grams of protein per serving to make the baked tempeh croutons.
Tempeh tastes best when it is cooked. It tastes best when it is steamed or simmered before using. Place the block of tempeh in a saucepan with water to cover by about 2 inches. Bring the water to a boil, reduce the heat, and simmer for 5 to 10 minutes.
Mason jars salads: Layer the salad ingredients inside three mason jars for a convenient lunch on the go, and maximum freshness. Good for up to 4 days.
Storage: Refrigerate leftover Tempeh Quinoa Salad or tempeh croutons in an airtight container for up to 4 days.

🙋🏽‍♀️ Recipe FAQs

Is tempeh healthy?

Packed with protein, fiber, iron, and other key nutrients, tempeh is a nutritious fermented plant-based protein that's easy to prepare, readily available, and relatively economical.

Does cooking destroy the probiotics in tempeh?

When you cook tempeh, there are no longer living microbes, but you still get many of the benefits of fermentation from the products created in the tempeh that are beneficial for human health. Additionally, recent research has discovered that heat-killed probiotics, also known as ghost probiotics or zombie probiotics, still have health benefits. The point is that there are still tremendous benefits to consuming fermented foods like tempeh, even after cooking.

Is quinoa best served hot or cold?

This quick-cooking healthful pseudograin is delicious served cold in a salad or warm as a side dish.