This Vegan BBQ Tempeh with Roasted Vegetables and Quinoa for Meal Prep is a hearty, flavorful, and protein-packed recipe perfect for busy weeks. Featuring smoky BBQ tempeh, caramelized roasted vegetables, and fluffy quinoa, this dish is as delicious as it is nutritious.
With simple ingredients and minimal prep, it’s an easy way to prepare balanced, plant-based meals that you can enjoy all week long.
Why You’ll Love This Recipe
- Meal Prep Friendly: Keeps well in the fridge and reheats beautifully.
- Packed with Protein: Tempeh and quinoa provide a satisfying plant-based protein boost.
- Bursting with Flavor: Sweet and smoky BBQ sauce paired with caramelized veggies is a winning combo.
- Customizable: Switch up the veggies or grains for endless variations.
Ingredients
For the BBQ Tempeh:
- 1 block (8 oz) tempeh, cut into 1-inch cubes
- 1/4 cup BBQ sauce (store-bought or homemade)
- 1 tablespoon olive oil
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon garlic powder
For the Roasted Vegetables:
- 1 medium sweet potato, diced
- 1 red bell pepper, sliced
- 1 cup broccoli florets
- 1 zucchini, sliced into half-moons
- 2 tablespoons olive oil
- 1 teaspoon Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
For the Quinoa:
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
Ingredient Breakdown
Tempeh
A protein-rich soy product with a nutty flavor that absorbs the smoky-sweet BBQ sauce beautifully.
Roasted Vegetables
A mix of colorful, caramelized veggies adds fiber, vitamins, and natural sweetness.
Quinoa
A gluten-free grain that’s packed with protein and serves as a hearty base for the meal.
Instructions
Step 1: Marinate the Tempeh
- In a bowl, toss the cubed tempeh with BBQ sauce, olive oil, smoked paprika, and garlic powder.
- Let the tempeh marinate for at least 10 minutes (or up to overnight in the fridge).
Step 2: Cook the Quinoa
- In a medium saucepan, bring the quinoa and water (or vegetable broth) to a boil.
- Reduce the heat to low, cover, and simmer for 15 minutes, or until the quinoa is tender and the liquid is absorbed.
- Fluff with a fork and set aside.
Step 3: Roast the Vegetables
- Preheat your oven to 400°F (200°C).
- Toss the sweet potato, bell pepper, broccoli, and zucchini with olive oil, Italian seasoning, salt, and black pepper.
- Spread the vegetables on a baking sheet in a single layer and roast for 25-30 minutes, flipping halfway through, until tender and caramelized.
Step 4: Cook the Tempeh
- Heat a large skillet over medium heat. Add the marinated tempeh and cook for 6-8 minutes, flipping occasionally, until browned and caramelized.
Step 5: Assemble the Meal Prep Bowls
- Divide the cooked quinoa among 4 meal prep containers.
- Top each container with roasted vegetables and BBQ tempeh.
- Drizzle with extra BBQ sauce, if desired.
Step 6: Store and Serve
- Let the containers cool to room temperature before sealing.
- Store in the fridge for up to 4 days. Reheat in the microwave or on the stovetop before serving.
Picture Gallery
Tips and Variations
- Switch the Veggies: Use whatever vegetables you have on hand, such as carrots, Brussels sprouts, or cauliflower.
- Make It Spicy: Add red pepper flakes or a drizzle of sriracha to the tempeh for a spicy kick.
- Switch the Grain: Replace quinoa with brown rice, couscous, or farro for variety.
- Make It Oil-Free: Use vegetable broth instead of olive oil for roasting and cooking.
Nutritional Information (Per Serving – 1 of 4)
- Calories: 390
- Protein: 17g
- Carbohydrates: 52g
- Fat: 12g
- Fiber: 8g
- Iron: 25% of the daily value
- Vitamin A: 110% of the daily value
This meal is balanced, nutrient-dense, and sure to keep you satisfied.
Conclusion
This Vegan BBQ Tempeh with Roasted Vegetables and Quinoa is the ultimate meal prep recipe for anyone looking to enjoy healthy, plant-based meals without spending hours in the kitchen. With its smoky flavors, colorful veggies, and hearty quinoa, it’s a dish you’ll want to make again and again.
Have you tried this recipe? Let us know how it turned out in the comments below! Don’t forget to share your meal prep photos on social media and tag us—we’d love to see your creations.
Frequently Asked Questions
1. Can I use tofu instead of tempeh?
Yes, firm tofu works as a great substitute. Press the tofu before marinating to remove excess moisture.
2. How do I make this recipe gluten-free?
Most BBQ sauces are naturally gluten-free, but check the label to be sure. Quinoa and tempeh are naturally gluten-free.
3. Can I freeze this meal?
Yes! Store the cooked components in airtight containers and freeze for up to 3 months. Thaw overnight in the fridge before reheating.
4. What’s the best way to reheat this dish?
Reheat in the microwave for 2-3 minutes, or warm the tempeh and veggies on the stovetop for a fresher taste.
5. Can I make my own BBQ sauce?
Absolutely! Mix ketchup, apple cider vinegar, maple syrup, smoked paprika, garlic powder, and a pinch of cayenne for a quick homemade version.
Disclaimer: The nutritional information provided is an estimate based on standard ingredient values and typical serving sizes and is for informational purposes only. Variations in ingredients, brands, preparation methods, and portion sizes may result in differences in the actual nutritional content of your dish. This recipe is not intended to replace professional dietary advice or medical guidance. Individual dietary needs vary, so always consult a registered dietitian, nutritionist, or healthcare provider for specific concerns. By using this recipe, you agree that the creators are not responsible for any outcomes, including inaccuracies or adverse reactions.