• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Home
  • How to Start
    • Keto Calculator
    • Personal Weekly Meal Planner
    • Resources
      • Low Carb Fruit List
      • Low Carb Vegetable List
      • Low Carb Flours
      • Carbs in Cheese
      • Carbs in Dairy
      • Carbs in Herbs
      • Carbs in Nuts & Seeds
      • Carbs in Spices & Seasoning
  • Recipe By Course
    • Appetizers
    • Breads
    • Breakfast
    • Lunch
    • Main Dishes
    • Soups
    • Salads
    • Side Dishes
    • Desserts
    • Dips & Sauces
    • Snacks
  • Articles
  • Membership
    • Keto Meal Plans
    • Member Login
    • Recipe Collections
  • Subscribe
  • About Me
    • Privacy & Disclosure Policy
    • Photo & Recipe Sharing Policy

Keto Low Carb Vegetarian Recipes logo

menu icon
go to homepage
  • Home
  • How to Start
    • Keto Calculator
    • Personal Weekly Meal Planner
    • Resources
      • Low Carb Fruit List
      • Low Carb Vegetable List
      • Low Carb Flours
      • Carbs in Cheese
      • Carbs in Dairy
      • Carbs in Herbs
      • Carbs in Nuts & Seeds
      • Carbs in Spices & Seasoning
  • Recipe By Course
    • Appetizers
    • Breads
    • Breakfast
    • Lunch
    • Main Dishes
    • Soups
    • Salads
    • Side Dishes
    • Desserts
    • Dips & Sauces
    • Snacks
  • Articles
  • Membership
    • Keto Meal Plans
    • Member Login
    • Recipe Collections
  • Subscribe
  • About Me
    • Privacy & Disclosure Policy
    • Photo & Recipe Sharing Policy
  • Be Social

    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Home
    • How to Start
      • Keto Calculator
      • Personal Weekly Meal Planner
      • Resources
        • Low Carb Fruit List
        • Low Carb Vegetable List
        • Low Carb Flours
        • Carbs in Cheese
        • Carbs in Dairy
        • Carbs in Herbs
        • Carbs in Nuts & Seeds
        • Carbs in Spices & Seasoning
    • Recipe By Course
      • Appetizers
      • Breads
      • Breakfast
      • Lunch
      • Main Dishes
      • Soups
      • Salads
      • Side Dishes
      • Desserts
      • Dips & Sauces
      • Snacks
    • Articles
    • Membership
      • Keto Meal Plans
      • Member Login
      • Recipe Collections
    • Subscribe
    • About Me
      • Privacy & Disclosure Policy
      • Photo & Recipe Sharing Policy
  • Be Social

    • Facebook
    • Instagram
    • Pinterest
  • ×

    This post may contain affiliate links · This blog generates income via ads

    Tempeh Bolognese

    Gluten FreeDiary FreeNut FreeEgg FreeLow CarbVeganKeto

    Our Tempeh Bolognese recipe is a delightful low-carb twist on the classic Italian favorite. This plant-based alternative retains all the rich, savory flavors of traditional Bolognese sauce while offering a healthy, protein-packed low carb and gluten-free recipe.

    A plate of curry on a table with a flower on it.

    Crumbled tempeh is cooked with mushrooms in a tomato and herb sauce for a tasty meal that can be served with low carb noodles or rice.

    This post may contain affiliate links. Please read my disclosure policy for more information.

    Jump to:
    • What is tempeh?
    • Is tempeh low carb?
    • Ingredients
    • How to make tempeh bolognese
    • Storage
    • Freezing
    • Serving Suggestions
    • More easy tempeh recipes
    • Tempeh Bolognese

    What is tempeh?

    Tempeh is primarily made from soybeans, although it can also be made from other legumes like chickpeas, black beans, or lentils. The soybeans are soaked, cooked, and then fermented with a specific type of mold called Rhizopus oligosporus. This fermentation process binds the soybeans into a compact, cake-like form.

    Tempeh has a firm and slightly chewy texture, making it an excellent meat substitute in various dishes. Unlike tofu, which is softer and more porous, tempeh retains its shape and has a more robust texture.

    Is tempeh low carb?

    Yes, tempeh is relatively low in carbohydrates compared to many other plant-based foods. A typical 3-ounce (85-gram) serving of tempeh contains approximately 7-9 grams of total carbohydrates with 2-3 grams of fiber.

    Tempeh is known for being a rich source of plant-based protein, making it an excellent choice for those following vegetarian or vegan diets. It also provides a variety of essential vitamins and minerals, particularly B vitamins, iron, and calcium. Additionally, the fermentation process involved in making tempeh can enhance its nutritional value and make certain nutrients more bioavailable.

    Ingredients

    All you need to make this tasty vegan bolognese is a few ingredients.

    A list of ingredients for a tempeh bolognese pasta dish.
    • Tempeh - A fermented soybean product known for its nutty flavor and impressive protein content. It's crumbled and cooked to perfection, mimicking the texture of traditional ground meat.
    • Tomatoes - A can of crushed tomatoes provides the essential tomato base, offering a burst of freshness and natural sweetness to the sauce.
    • Mushrooms - Entirely optional but they go well with the crumbled tempeh.
    • Herbs - Dried basil and oregano add to the bolognese flavor. Fresh herbs could be used too.

    How to make tempeh bolognese

    This is a simple recipe that takes no time at all to make.

    Sliced onions cooked in a cast iron skillet.

    Cook the onion.

    Vegan tempeh bolognese cooked with mushrooms and onions on a stove.

    Add mushrooms, garlic and celery.

    A skillet filled with tempeh and mushrooms.

    Add tempeh, tomatoes and seasoning.

    A plate of curry on a table with a flower on it.

    Serve with low carb noodles.

    Storage

    Before storing, allow the tempeh bolognese to cool down to room temperature. Placing hot food directly in the refrigerator can raise the temperature inside the fridge and promote bacterial growth.

    Transfer the tempeh bolognese to airtight containers. Glass or plastic containers with tight-fitting lids work well. You can also use resealable plastic bags if you prefer.

    A plate of tempeh noodles and curry on a table.

    Freezing

    If you want to store the tempeh bolognese for a longer period, consider freezing it. Transfer the cooled bolognese into airtight freezer-safe containers or heavy-duty freezer bags. Label the containers with the date for reference. Properly stored, tempeh bolognese can be frozen for up to 3 months.

    Thaw the bolognese in the refrigerator overnight. Reheat it in a saucepan or microwave, stirring occasionally, until it's heated throughout. Again, you may need to add a little water if it's too thick.

    Serving Suggestions

    When serving low-carb tempeh bolognese, you'll want to pair it with side dishes and accompaniments that are also low in carbohydrates. Here are some delicious and low-carb serving suggestions:

    • Zucchini Noodles (Zoodles): Zucchini noodles are an excellent low-carb alternative to traditional pasta. Simply spiralize zucchinis and sauté them briefly in olive oil until they're tender. Top the zoodles with the tempeh bolognese sauce.
    • Spaghetti Squash: Cut the squash in half, remove the seeds, and roast it in the oven until you can easily scrape the flesh into spaghetti-like strands with a fork.
    • Steamed or Sautéed Greens: Serve the tempeh bolognese over a bed of steamed or sautéed leafy greens like spinach, kale, or Swiss chard. The greens provide a healthy and low-carb base for the sauce.
    • Cauliflower Rice: You can either purchase pre-made cauliflower rice or make your own by pulsing cauliflower florets in a food processor. Sauté the cauliflower rice in a bit of olive oil and season it with salt and pepper before serving with the bolognese.
    • Cabbage Noodles: Thinly slice cabbage and gently fry it in oil or butter until soft then serve as noodles.
    • Mixed Salad: Create a simple mixed salad with fresh greens, cherry tomatoes, cucumber slices, and a vinaigrette dressing. The fresh and crisp salad provides a refreshing contrast to the rich and savory bolognese sauce.
    • Cauliflower Mash: Similar to mashed potatoes, cauliflower mash is a creamy and satisfying side dish that is low in carbs. Steam or boil cauliflower florets until tender, then mash them with butter or olive oil, garlic, and your preferred seasonings.
    A plate of tempeh Bolognese with vegetables.

    More easy tempeh recipes

    If you enjoy tempeh, try these other low carb recipes:

    Air Fryer Tempeh Bacon

    Tempeh Fajitas

    A plate with a plate of meat and vegetables on it.

    Tempeh Bolognese

    This hearty and flavorful tempeh bolognese sauce is a great alternative to traditional meat-based Bolognese sauce. Low in carbs, vegan and gluten-free.
    Print Recipe Pin Recipe Add to Collection Go to Collections
    Prep Time 10 minutes mins
    Cook Time 30 minutes mins
    Total Time 40 minutes mins
    Course Main Course
    Cuisine Vegan
    Servings 4 servings
    Calories 239 kcal

    Ingredients
     
     

    • 8 oz tempeh
    • 8 oz mushrooms, sliced
    • 1 medium onion, peeled and chopped
    • 2 sticks celery, chopped
    • 3 cloves garlic, minced
    • 14 oz canned tomatoes
    • 1 tablespoon oregano, dried
    • 1 tablespoon basil, dried
    • ½ teaspoon salt
    • ½ teaspoon black pepper
    • 2 tablespoons olive oil

    Instructions
     

    • Start by crumbling the tempeh into small pieces. You can use your hands or a fork to break it up into a texture resembling ground meat.
    • Heat the olive oil in a large skillet or saucepan over medium heat. Add the chopped onion and sauté for 5-7 minutes.
    • Add the mushrooms, celery and garlic and continue to cook for a further 5 minutes, stirring occasionally.
    • Add the crumbled tempeh to the skillet with the sautéed vegetables. Cook for another 5-7 minutes, stirring occasionally, until the tempeh starts to brown.
    • Stir in the canned tomatoes, dried oregano, dried basil, salt and pepper. Reduce the heat to low, cover, and simmer for about 15-20 minutes, stirring occasionally. This will allow the flavors to meld together.
    • Once the sauce has thickened and the flavors have melded, taste it and adjust the seasonings if needed. If you prefer a smoother texture, you can use an immersion blender to partially blend the sauce. Serve the tempeh bolognese over the prepared low-carb pasta.

    Notes

    Makes 4 servings

    YOUR OWN NOTES

    Click here to add your own private notes.

    Nutrition

    Serving: 1servingCalories: 239kcalCarbohydrates: 16gProtein: 15gFat: 14gFiber: 4gNet Carbohydrates: 12g
    The information shown is an estimate provided by an online nutrition calculator.
    Keyword tempeh recipes
    Do you know your macros?Check out Free Macro Calculator!
    Tried this recipe?Mention @KetoVegetarianRecipes on Instagram or hashtag it #ketovegetarianrecipes!

    More Main Dishes

    • A slice of quiche with spinach on a plate.
      Spinach and Paneer Frittata
    • A slice of cheese and meat quiche on a plate.
      Vegetarian Keto Taco Pie
    • Stuffed eggplant with feta cheese and cucumbers on a plate.
      Cottage Cheese Stuffed Eggplant Boats
    • A casserole dish with broccoli and cheese.
      Broccoli Cottage Cheese Casserole

    New eBook

    ebook

    Primary Sidebar

    angela profile

    Hi, I'm Angela!

    I'm the creator behind all the tasty low carb & gluten free recipes at Keto Vegetarian Recipes. I live in sunny St Lucia with the husband, dogs & cats.

    More about me →

    Popular

    • A plate full of vegetables and a tortilla on a table.
      Baigan Choka
    • Two bowls of oatmeal with raspberries and coconut.
      Keto Vegan Raspberry Porridge
    • A white plate with cucumbers and dill on it.
      Cucumber Fennel Salad
    • Cottage cheese vs ricota cheese.
      Cottage Cheese v Ricotta Cheese
    meal plans

    Affiliate Notes

    Keto Vegetarian Recipes is a participant in the WholesomeYum.com affiliate program & Amazon Associates.  As an associate I earn from qualifying purchases. Being an affiliate means that we will receive a small commission on sales we refer from this Website. We truly appreciate your support by using our links, but your participation is entirely voluntary.

    angela profile

    Hi, I'm Angela!

    I'm the creator behind all the tasty low carb & gluten free recipes at Keto Vegetarian Recipes. I live in sunny St Lucia with the husband, dogs & cats.

    More about me →

    Popular

    • Vegan keto shopping list.
      Vegan Keto Shopping List
    • Vegetarian keto shopping list
      Vegetarian Keto Shopping List
    • Keywords: keto, vegetarian

Description: 7 day keto vegetarian meal plan. Enjoy a week of delicious and nutritious meals that are both ketogenic and vegetarian. Our carefully curated menu ensures you receive all the
      Keto Vegetarian Meal Plan
    • Keto diet for vegans.
      Vegan Keto Diet
    meal plans

    Affiliate Notes

    Keto Vegetarian Recipes is a participant in the WholesomeYum.com affiliate program & Amazon Associates.  As an associate I earn from qualifying purchases. Being an affiliate means that we will receive a small commission on sales we refer from this Website. We truly appreciate your support by using our links, but your participation is entirely voluntary.

    Footer

    ^ back to top

    Legal

    • Privacy Policy
    • Disclosure Policy
    • Disclaimer
    • Accessibility Policy

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    As an Amazon Associate & Wholesome Yum Associate I earn from qualifying purchases.

    Copyright © 2024 Keto Vegetarian Recipes