Ready for one of my favorite snack recipes of all time? My friends have been patiently awaiting this moment, when we share one of our recipes to pull out at a party = Tempeh Hummus.

Okay, that might not sound exciting, but bare with me!

Recently, Connor and I were working with a photographer and friend for a home photoshoot. She suggested we do some of our typical activities around the house, so we were immediately in the kitchen cookin’ up a nice snack.

Not only is this one a crowd pleaser, but it’s cheap and easy to make. Plus, it’s packed with vegan protein which makes me pretty darn happy.

Other than being delicious, tempeh has some great health benefits.

Photo by Rachel Havekost

Benefits of Tempeh

Also, what is tempeh? If you haven’t tried it yet, think of it as the much more successful and well-rounded brother of tofu.

Similarly, tempeh is made out of nutrition-dense soy beans. What makes it a bit different is the way the soy is fermented and pressed into little “bean cakes.”

The texture is a bit more chewy and can even be cripsy when fried up well. There’s a nice nutty taste that makes it really freaking delicious.

Plus, it’s good for you.

Tempeh + Protein

Wanna know something crazy? Because of how densely packed the soybeans are, tempeh actually packs more than twice the amount of protein per serving than tofu does.

For just 3 ounces of tempeh, you take in a solid 15 grams of protein!

Tempe is Nutritious

Tempeh is filled with good-for-you nutrients. In just one serving (3 oz), you can get even closer to fulfilling your daily recommended index for the following nutrients:

  • Mangenese (54%)
  • Magnesium (18%)
  • Phosphorus (21%)
  • Iron (12%)
  • Calcium (9%)

That same serving is also low-carbs, low-sodium, and low calories!

Tempeh is good for your gut

So I know you’ve heard of probiotics, which are awesome for a healthy gut. But have you heard of prebiotics?

Prebiotics are a type of fiber that also promote the growth of healthy gut bacteria. This is a great help to your digestive system (and to reduce bloating).

For more on the health benefits of tempeh, visit this article from healthline.

Tempeh Hummus

  • Difficulty: easy
  • Print
Tempeh “Hummus” is a great snack to give you a boost of nutrients, protein, and low carbs! Serve it with raw veggie sticks, chips, or fresh bread.


  • 1 lg pack of tempeh, chopped (330+ grams)
  • 1/2 head of kale, chopped
  • (optional)1 cup shitake or oyster mushrooms, chopped
  • 3 tbsp olive oil (or more for texture)
  • 150g Tahini (about 2/3 cup)
  • 1 tsp cracked pepper
  • 2 tbsp soy sauce (or more to taste)
  • 2 whole garlic cloves, grated
  • 1 lemon, juiced
  • 1 tsp cumin (or more to taste)
  • Hot water


    1. Add 2 tbs of olive oil to a large skillet and bring to a med heat. Add the tempeh, kale, mushrooms, cracked pepper, and soy sauce. Saute until the kale is soft and reduced in size and the tempeh is slightly browned. Remove from heat.
    2. Using a high-power blender or food processor, add in all the ingredients. For the hot water, just add a few splashes at first as you’ll use the water to help blend it to the right consistency. (If you have a smaller or less powerful blender, you may need to do it in two batches.)
    3. Blend the ingredients until you get a smooth, hummus-like texture. One of the ways to reduce the thickness is by adding more hot water or olive oil (don’t be shy with the oil).
    4. Use your taste buds. Tasting along the way is key! Not salty enough? Add more soy sauce or lemon juice. Needs a bit more spice? Add more cumin. You can also play around with your own spices.
    5. Serve as a yummy dip with some veg or carbs.

Ready to dip in?

There’s something really satisfying about dips, right? Whether we’re whipping up this hummus or a roasted eggplant dip, we have so much fun with anything dip related.

Photo by Rachel Havekost

Plus, it’s easy to pack on-the-go with a little baggie of raw veg and a small jar of the hummus. Such a great idea for a hike or to take into the office.

I’m curious, what’s your favorite kind of dip? Tell me in the comments below!

Happy cookin’!