How Tempeh helps in your keto diet

How Tempeh helps in your keto diet

When it comes to planning a ketogenic diet, it takes more than cancelling out food items off your list of things you love to eat! From choosing foods high in fat, low in carbohydrates to scrutinizing the foods that match your dietary preferences, it is always a challenge for people looking to switch to a keto diet, especially vegetarians.

And so, let us introduce you to a protein-rich, plant-based superfood that will fulfil your nutritional requirements, help you on your keto diet and provide your taste buds with a treat!

We are talking about Tempeh, one of the most nutritious plant-based foods in the market. Let us tell you more about this fermented soy-based food that has become a new favorite for vegetarians and vegans.

Tempeh: Bringing protein, taste, and health together


There’s a reason why fitness enthusiasts, vegans, vegetarians, and culinary experts love Tempeh alike. Loaded with gut-friendly protein, high in fiber, low in carbs ( Just 1.6g of net carbs)and rich in micronutrients, Tempeh is a powerhouse! And you can eat to your heart’s fill as Tempeh is also low in fat and has isoflavones that are  good for your heart.

Also, read everything you need to know about tempeh and your health.

100g of Tempeh consists of: 

  • Calories:  178 kcal ( 9% RDA)*
  • Protein: 19 g (35% RDA)
  • Total Fat: 6.8 g (10% RDA)
  • Saturated Fat: 1.4g (6% RDA)
  • Unsaturated Fat: 5.4 g
  • Cholesterol: 0mg
  • Total Carbohydrates: 10.1g (8% RDA)
  • Dietary Fiber: 8.5g (28% RDA)
  • Net Carbohydrates: 1.6g 
  • Sugars: 0g
  • Iron: 30% RDA ( Hello Tempeh is fortified with iron)
  • Vitamin B-12- 49% RDA ( Hello Tempeh is fortified with Vitamin B-12)
  • Calcium: DV13% RDA
  • Potassium: 8% RDA

*According to the ICMR-NIN report, 2020. Percent daily values (%DV) are based on a 2000-calorie diet. Your daily values may differ depending on your calorie needs.

A Key-To (Keto) Better Diet

Prevalently, a ketogenic diet (2000-calorie diet) comprises 70-80% fat, 5-10% carbohydrate, and 10-20% protein from the total food you consume. Tempeh enhances your keto diet by checking all the boxes required for an ideal keto diet.

Tempeh is low on carbohydrates but high on dietary fibre, i.e. 1.6g of net carbs ( per 100g), the ones that get fully digested into glucose, has a decent amount of fat (6.8g) with a high concentration of good fats and protein (19g). 

And while dairy products such as cheese and milk are good for people on a keto diet, it is possible that the lactose in these products may push you out of ketosis. Moreover, whole milk yogurt and cottage cheese have 4g-5g of carbs loaded in them compared to 1.6g of carbs in tempeh. 

And so, not only is tempeh ideal but also a must-have food on your plate when you are driven to adhere to a ketogenic diet.

Why Tempeh In Keto Diet?


The ketogenic diet prevalently referred to as the keto diet, is a low-carb, high-fat diet that is based on the principle of depriving the body of carbohydrates, the primary source of energy for humans, and replacing them with fats. 

Starting in the 1920s as an epileptic cure, the keto diet today has become one of the sought-after dietary plans by people across the world. From fitness enthusiasts looking to lose weight to athletes trying to enhance their performance, keto diets are making a difference in several lives.

The high amount of nutrients in Tempeh, especially protein and fibre, helps reduce hunger and helps with appetite control while ensuring you don’t miss out on essential nutrients. Studies have shown that consuming fat and protein affects the hunger hormone, ghrelin and brings down your urge to eat more.

So, in a Tempeh-ting way, Tempeh helps you lose weight and tick the weight loss box among your 2022 resolutions!

Meanwhile also read about 5 high protein vegan foods that can help in weight loss.

In addition to weight loss, Keto diets are attributed to reducing blood sugar levels and improving insulin sensitivity, a health benefit that Tempeh brings to the table as well. 

A study by researchers from Taiwan’s National Pingtung University of Science and Technology revealed that consuming tempeh has been beneficial for individuals suffering from Type 2 diabetes. All the participants in the study (Type 2 diabetes patients) consumed capsules of tempeh powder for three months.

Does a tempeh keto diet now sound like a possibility for you?

Making dairy products, a secon-dairy choice

A keto diet relies on high-fat, low carbohydrates, and moderate protein content. It is natural for you to turn to dairy products due to their high-fat content. However, there is a catch! If you are not careful, dairy products consisting of lactose or sugar may hinder your journey towards achieving your goals. 

And to avoid this, you might probably sit down and segregate all the dairy products that can hurt your progress. It is possible that you may find a shorter list than you expected. So, why not choose a simpler and much more convenient way by switching to a Tempeh keto diet! 

Besides, Tempeh is rich in fiber and offers much better protein value than paneer or tofu while not exceeding the net carbohydrate content. The choice is yours to make!

Aiding with digestion


One of the common problems faced by many on a keto diet is poor digestion. People on keto diets during their early stages often complain about either indigestion or diarrhea. 

The reason? Lack of fiber in the keto diet. It is here that Tempeh proves once again why it complements the keto diet. To understand this, you will have to know a little more about the production of Tempeh.

At HelloTempayy, Tempeh is produced through controlled fermentation using a starter culture (Rhizopus Oligosporus or Rhizopus Oryzae) for 36 hours. The fermentation breaks down the phytic acid. What does that do? Makes the food easily digestible. 

Additionally, a study reveals that Tempeh has an abundance of probiotics, a type of fiber that enhances the growth of bacteria contributing to your digestion. 


We believe that on your journey to fitness, tempeh will serve as a perfect companion that will take care of all your nutritional needs. And in case you thought that this healthy superfood could be bland and deprive your taste buds of all the goodness, we assure you it does more than satiate your taste buds.

How to make tempeh in keto diet? Tempeh, unlike paneer or tofu, absorbs every flavour, every seasoning you add to it. Besides, at Hello Tempayy, we serve Tempeh that suits every taste bud. And we also offer it plain and pre-marinated. Whether you are looking to personalize your Tempeh dish or need a ready-to-go Tempeh snack, we have it all in store for you! So go ahead and make delicious keto tempeh recipes.

If you are still unsure that tempeh can add flavour to your dishes, check out the tempeh recipes from Homestyle Tempayy Makhni to Tempayy Cutlets, you can make pretty much anything out of tempeh. 

Also read how to cook tempeh like a masterchef, tips & tricks to make delicious tempeh dishes.


  • 200 g

    Tawa Masala Tempayy Cubes

  • 2 Nos

    Sliced Onions

  • 1/4 each

    Sliced bell peppers

  • 1 Tsp

    Jeera powder

  • 1 Nos

    Cubed onion

  • 1 Tsp

    Chat Masala

  • 1/2 Tsp

    Salt To Taste

  • 2 Tsp


  • 2 Tsp

    Fresh Corriander

  • 2 Tsp

    Kasuri methi

  • Chapathi/ Indian bread of choice

  • 2 Tbsp

    Mint Chutney


  1. Sautee Tawa Masala Tempayy cubes for 4-5 mins and keep aside.

  2. Heat some oil in a pan and sautee sliced onions till transclucent.

  3. Add the peppers and the sauteed Tempayy cubes and give it a good toss.

  4. Add jeera powder, chat masala, fresh coriander and salt. Stir well for couple of minutes. Keep aside.

Kathi Roll

  1. Layer the roti with mint chutney, sauteed Tempayy cubes filling.

  2. Roll the roti, cut into two and serve with mint chutney.


Tempeh is one of the best natural vegetarian sources of protein with a high protein and fibre content thanks to the natural fermentation process. For even the most inexperienced cook, the preparation of Tempeh is simple: simply unbox and use as cubes or mince the Tempeh, season/ marinate it liberally with your choice of spices, and sautee the Tempeh with a bit of oil for five to seven minutes. ...

Tempeh is plant-based, dairy-free, and gluten-free, with 19 grams of protein per 100 grams and only 1.6 grams of net carbs.

It has a mild nutty flavour and a slightly spongy, solid texture. Because the tempeh cubes absorb flavours well , we recommend seasoning even the flavoured cubes if you want the flavour to pop.

Thanks to the porous nature of tempeh, it absorbs the flavours of whatever it's mixed with and helps make a tempeh biryani that is quick to cook yet packs a savoury punch.

If you want the original taste of biryani but want to make it at home, we are here with a quick vegetarian biryani recipe for you to savour at lunch or at dinner!

Get yourself ready for a quick tempeh lunch today and smash your nutrition goals!