Tempeh Scramble - perfect for a meatless Monday!

Protein is one of the very important nutrients in a classification called macronutrients. ‘Macro’ because they are vitally important to nourish your body’s trillions of bio-chemical reactions that fuel energetic needs. Quality protein is integral to growth, repair and rejuvenation, which every body needs at every stage of life.

You know what is said about too much of a good thing? That’s right… it’s not so good. Quality protein should be consumed daily in portion sizes no larger than the size of your palm. Too much protein turns to sugar in the human body - a burden for your liver and rest of your digestive system.

Sources of quality protein include grass fed beef, wild fish, pasture and organically raised poultry and lamb, nuts, beans and legumes, and organic eggs. In nature, protein is found with healthy fats (another bonus to choosing quality protein sources). I am often asked if a plant based diet is appropriate. My answer is yes, with quality protein. A wide variety of colorful plants is a basis for receiving antioxidants, fiber, phytonutrients, and micronutrients that work with quality protein to give you the energy. The protein with healthy fat creates the ‘magic’ that give you long lasting energy and allows you to go the distance without wobbly blood sugar.

When you want to lighten your meat protein consumption Tempeh Scramble is an excellent choice. I’ve been making some version of this recipe for years. This recipe tweaked for the seasonal ingredients I had on hand brought a hugely satisfying and delicious result. I hope you love it too!

Tempeh Scramble Recipe

Tempeh Scramble is a perfect dish for a ‘Meatless Monday’. Check out the recipe here and see how Tam John, Author of 'A Fresh Wellness Mindset' and founder of the EatRight-LiveWell™ integrative and functional approach to smarter self care created this beautiful delicious dish.

INGREDIENTS for four servings.

Double the dish if you are very hungry. Makes great leftovers too!

Six oz package of non GMO and organic Tempeh.  Any flavor will do

1/8 cup olive oil

1/8 cup lemon juice

1 tsp dried ginger

1 /4 tsp garlic granules

pinch red pepper flakes

pinch sea salt

4 chopped scallions including greens

1 cup sweet peas, ends cut/string removed

1 cup chopped fresh cilantro

1 cup pineapple, preferably fresh. If frozen thaw before cooking.

Gluten free soy sauce or Tamari

1 cup quinoa, 2 cups broth for cooking


Prepare for the marinade 20 minutes or overnight. At least a couple hours marinating is ideal.

Cut the tempeh into one inch cubes

Whisk the olive oil, lemon juice, ginger, garlic granules, red pepper flakes and sea salt in a medium glass dish.

Add the tempeh and stir to coat. Marinate.

Let come to room temperature before cooking.

Rinse and cook quinoa as directed. Fluff with a fork and let sit covered while tempeh scrambles.

Heat a cast iron skillet to medium.

Add the tempeh mixture and saute about six to eight minutes until becoming golden.

Add the scallions and snow peas. Cook another eight to ten minutes, stirring occasionally.

Fold in the pineapple and stir to coat and combine for a few minutes.

Put quinoa in a serving bowl, sprinkle cilantro and top with the Tempeh Scramble.

Top with a drizzle of tamari and you are good to GO! 

Schedule your Free 15 with Tam John, Founder of the EatRight-LiveWell™ integrative and functional approach to smarter self care. Discuss your wellness wishes and find out if her approach is fit for you.