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How to Make Buffalo Tempeh "Wings"
These vegetarian and low carb buffalo tempeh "wings" are a bold, plant-based alternative to the classic appetizer, with all the heat and tang of traditional wings—minus the saturated fat. Steaming and baking the tempeh creates a crispy texture, while the sugar-free sauce keeps added sugars in check. It’s a fun, high-protein option that fits well into a diabetes-conscious eating plan.
15 min prep time
25 min cook time
4servings
5 wings and 1 cup veggies
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Step-By-Step Instructions:
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Fill a small saucepan with 1 inch of water and bring to a simmer. Place tempeh in a steamer basket, cover, and steam for 5 minutes to soften and remove bitterness. Pat dry and transfer to a bowl.
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Toss the tempeh with soy sauce, 1 Tbsp apple cider vinegar, ½ tsp garlic powder, smoked paprika, and black pepper. Let sit for 5 minutes to absorb flavors.
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Preheat the oven to 400°F and line a baking sheet with parchment paper. Sprinkle cornstarch over the tempeh and toss to coat lightly. Arrange tempeh in a single layer and bake for 20 minutes, flipping halfway, until golden and crisp.
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In a small saucepan over low heat, combine hot sauce, 1 Tbsp vinegar, maple syrup, Dijon mustard, and ½ tsp garlic powder. Stir until warm and well blended.
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Remove tempeh from the oven and toss with the warm sauce until coated. Serve with ranch for dipping and celery and carrot sticks.
Nutrition facts
4 Servings
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Serving Size
5 wings and 1 cup veggies
- Amount per serving Calories 180
- % Daily value*
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Total Fat
9g
12%
- Saturated Fat 1.5g 8%
- Trans Fats 0g
- Cholesterol 0mg 0%
- Sodium 440mg 19%
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Total Carbohydrate
13g
5%
- Dietary Fiber 2g 7%
- Total Sugars 3g
- Added Sugars 0g 0%
- Protein 14g
- Potassium 410mg 9%
Ingredients
tempeh (cut into 1/4-inch slices)
8 oz
lower sodium soy sauce
1 tbsp
Apple Cider Vinegar
2 tbsp
garlic powder
1/2 tsp
smoked paprika
1/2 tsp
black pepper
1/4 tsp
Cornstarch
1 tbsp
hot sauce (such as Frank's Red Hot)
1/3 cup
sugar-free maple-type syrup (with monk fruit)
1 tsp
Dijon Mustard
1 tsp
celery (cut into sticks)
2 stalks
carrots (cut into sticks)
2 small
light ranch dressing (creamy, with low-fat yogurt)
1/4 cup
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