These tempeh fries with a panko coating are cooked until they are perfectly crispy and are great for dipping, nibbling, or as a nutritious vegan dinner.
Ingredients
- 1 8-ounce block of tempeh
- 1/2 cup whole wheat flour (or your preferred flour)
- 2 large eggs (for a vegan option, use a flax or chia egg)
- 1 cup panko breadcrumbs
- 1/2 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- Salt and black pepper to taste
- Cooking spray or olive oil for baking
Instructions
- Cut the tempeh into “fry” shapes, about 1/2-inch thick and 2-3 inches long.
- In one bowl, place the whole wheat flour.
- In another bowl, whisk the eggs (or prepare your flax or chia egg).
- In a third bowl, mix the panko breadcrumbs, paprika, garlic powder, onion powder, salt, and black pepper.
- Dredge each tempeh fry first in the flour, shaking off any excess.
- Dip it into the beaten egg.
- Finally, coat it with the seasoned panko breadcrumb mixture, pressing gently to adhere the breadcrumbs.
- Preheat your oven to 425°F (220°C).
- Place the breaded tempeh fries on a baking sheet lined with parchment paper or a silicone baking mat.
- Lightly spray the tempeh fries with cooking spray or drizzle them with a small amount of olive oil for extra crispiness.
- Bake for 15-20 minutes or until they are golden brown and crispy, flipping them halfway through.
- Serve your Crispy Panko-Crusted Tempeh Fries with your favorite dipping sauce (e.g., ketchup, vegan mayo, or honey mustard).
Nutrition Facts
- Calories: 250-300 calories per serving (one serving is about half of the tempeh block).
- Protein: About 15-18 grams.
- Fat: 10-12 grams (varies based on the amount of oil used).
- Carbohydrates: Around 25-30 grams.
- Fiber: 4-5 grams.
- Vitamins and Minerals: This dish is a good source of protein, fiber, and various nutrients provided by tempeh.
