Protein-Packed Tempeh Bolognese with Zucchini Noodles
High-protein tempeh bolognese with zucchini noodles — 38g protein per serving. Plant-based, 30-minute dinner for muscle building.
Ingredients
- 8 oz tempeh, crumbled into bite-sized pieces
- 2 tbsp extra virgin olive oil
- 1 medium yellow onion, finely diced
- 4 cloves garlic, minced
- 1 can (28 oz) crushed San Marzano tomatoes
- 2 tbsp tomato paste
- 1/2 cup plain Greek yogurt
- 2 medium zucchini, spiralized into noodles
- 1 tsp dried oregano
- 1/2 tsp red pepper flakes
- 2 tbsp balsamic vinegar
- 1 tsp kosher salt
- 1/2 tsp black pepper
- 1/4 cup fresh basil, loosely chopped
- 2 tbsp grated Parmesan cheese
- 1 tbsp nutritional yeast
Instructions
- 1
Crumble the tempeh into small, bite-sized pieces using your hands or a fork, breaking it into irregular chunks that will crisp up nicely when cooked.
- 2
Heat 1 tbsp of olive oil in a large skillet over medium-high heat, then add the crumbled tempeh and cook for 6-8 minutes, stirring occasionally, until the pieces are golden brown and slightly crispy on the edges.
- 3
Transfer the cooked tempeh to a clean plate and set aside for later use.
- 4
Add the remaining 1 tbsp of olive oil to the same skillet over medium heat, then add the diced onion and sauté for 4-5 minutes, stirring frequently, until the onion becomes soft and translucent.
- 5
Stir in the minced garlic and cook for another 60-90 seconds until fragrant, being careful not to let it burn.
- 6
Pour in the tomato paste and stir constantly for 2 minutes to caramelize it slightly and deepen the flavor.
- 7
Add the crushed tomatoes, cooked tempeh, oregano, and red pepper flakes to the skillet, then stir well to combine all ingredients.
- 8
Reduce the heat to low and simmer the sauce for 12-15 minutes, stirring occasionally, to allow the flavors to meld and the sauce to thicken slightly.
- 9
Whisk the Greek yogurt in a small bowl until smooth, then gently fold it into the sauce off the heat, stirring until fully combined and creamy.
- 10
Season the sauce with balsamic vinegar, kosher salt, and black pepper, tasting as you go and adjusting to your preference.
- 11
Place the spiralized zucchini noodles in a large serving bowl or divide among four plates.
- 12
Ladle the warm tempeh Bolognese sauce generously over the zucchini noodles, then top with fresh basil, Parmesan cheese, and nutritional yeast before serving immediately.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Greek yogurt | cashew cream (1/2 cup raw cashews blended with 1/4 cup water) | Maintains creamy richness and adds plant-based protein while keeping the recipe fully vegan if desired |
| Zucchini noodles | Shirataki noodles or edamame pasta | Shirataki noodles are virtually carb-free; edamame pasta adds another 10g of plant-based protein per serving |
| Tempeh | Crumbled extra-firm tofu or brown lentils mixed with walnuts | Tofu offers a milder flavor and similar protein content; lentil-walnut blend adds fiber and complete amino acid profile |
| Parmesan cheese | Hemp seeds or additional nutritional yeast | Both add nutty flavor and extra protein (hemp seeds provide all 9 essential amino acids) while keeping the dish dairy-free |
| Fresh basil | Fresh spinach or arugula | Spinach adds iron and additional micronutrients; arugula provides a peppery bite that complements the tempeh |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 312 |
| Total Fat | 11g |
| Saturated Fat | 2g |
| Cholesterol | 5mg |
| Sodium | 710mg |
| Carbohydrates | 18g |
| Fiber | 5g |
| Sugar | 7g |
| Protein | 38g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
