Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
This sheet-pan tempeh dinner combines soy-based protein with broccoli, sweet potatoes and a measured peanut-lime sauce. The sauce is added after roasting so it stays smooth instead of scorching on the hot tray.
Use plain tempeh and check its preparation instructions. The potatoes start first, while thinner tempeh pieces and broccoli cook during the finishing interval. Two trays help maintain a shallow layer.
This version uses peanut butter without added salt and reduced-sodium soy sauce as reference ingredients. It is still not a low-sodium claim, and maple syrup contributes a small measured amount of added sugar. Use the labels for your exact tempeh and sauce products.
Why Readers May Like It
- 1Measured portions and clear staged oven cooking.
- 2Clear dry, cooked and drained ingredient weights.
- 3A complete four-serving meal with practical cooking cues.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. Cooking water is listed for preparation, and drained water is not included.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Plain tempeh, ready to cook | about 1 lb 2 oz | 500 g | 960 kcal | 101.5 g | 38.2 g | 54 g |
| Broccoli florets and thin stems | about 6 cups | 500 g | 170 kcal | 14.1 g | 33.2 g | 1.9 g |
| Sweet potatoes, cubed | about 1 lb 5 oz | 600 g | 516 kcal | 9.4 g | 120.7 g | 0.3 g |
| Smooth peanut butter without added salt | about 4 tablespoons | 60 g | 359 kcal | 13.3 g | 13.4 g | 30.8 g |
| Lime juice | about 2 1/2 tablespoons | 40 g | 10 kcal | 0.2 g | 3.4 g | 0 g |
| Reduced-sodium soy sauce | about 1 1/2 tablespoons | 25 g | 22 kcal | 2 g | 3.6 g | 0.1 g |
| Olive oil | 1 1/2 tablespoons | 21 g | 186 kcal | 0 g | 0 g | 21 g |
| Fresh ginger, finely grated | about 2 teaspoons | 10 g | 8 kcal | 0.2 g | 1.8 g | 0.1 g |
| Garlic, minced | 2 cloves | 8 g | 12 kcal | 0.5 g | 2.6 g | 0 g |
| Pure maple syrup | about 2 teaspoons | 15 g | 39 kcal | 0 g | 10.1 g | 0 g |
| Water | about 3 tablespoons | 50 g | 0 kcal | 0 g | 0 g | 0 g |
| Full recipe estimate | 4 servings | — | 2282 kcal | 141.2 g | 227 g | 108.2 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Cooking-water losses affect finished weight, not the fixed four-serving calculation.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate I earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Digital kitchen scale (paid link)
- Chef’s knife (paid link)
- Cutting board (paid link)
- Mixing bowls (paid link)
- Whisk (paid link)
- Rimmed baking sheet set (paid link)
- Oven gloves (paid link)
- Flexible turner (paid link)
Before You Start
Use plain tempeh and check its preparation instructions. The potatoes start first, while thinner tempeh pieces and broccoli cook during the finishing interval. Two trays help maintain a shallow layer.
Allow about 55 minutes. Components can overlap; use the doneness cues rather than the clock alone. Keep surfaces and utensils clean. The tray size, ingredient state and doneness cues matter more than an exact timer.
Heat and measure the meal
10 minutesHeat to 425°F / 220°C conventional, or 400°F / 200°C fan. Use a digital kitchen scale (paid link) for tempeh, potatoes and sauce ingredients. Cut tempeh into 1/2-inch / 1-cm rectangles and potatoes into 3/4-inch / 2-cm cubes.
Start the sweet potatoes
20 minutesToss potatoes with 14 g oil and spread across two trays from a rimmed baking sheet set (paid link). Roast for 20 minutes, leaving open areas for tempeh and broccoli.
Combine the peanut sauce
4 minutesUse a whisk (paid link) to combine peanut butter, lime, soy sauce, maple syrup, ginger, garlic and measured water. Keep the mixture smooth enough to spoon and reserve it for the finished food.
Add tempeh and broccoli
3 minutesToss tempeh and broccoli with remaining 7 g oil, then arrange alongside the potatoes in a shallow layer. Keep tempeh pieces separate so edges can brown.
Roast until tender and hot
18–23 minutesRoast until the tempeh is heated thoroughly according to its product instructions, broccoli is tender and potato centers are soft. Turn tempeh once and rotate tray positions if needed.
Check the textures separately
2 minutesCheck a thick potato cube with a fork and a broccoli stem for tenderness. Continue roasting vegetables that are still hard, holding ready components on a clean plate if necessary.
Fold through a measured sauce portion
2 minutesUse a clean flexible turner (paid link) to lift the cooked tempeh and vegetables. Share half the peanut sauce over the hot food, folding gently rather than crushing the potatoes.
Divide four complete servings
2 minutesDivide all tempeh, broccoli and sweet potatoes equally among four bowls, then give each an equal share of the remaining sauce. Serve promptly.
How to Know It Is Ready
Tempeh meets its package heating instructions; potatoes and broccoli are tender.
Browned tempeh edges with soft potatoes and smooth peanut sauce.
One quarter of tempeh, vegetables and the entire measured sauce.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 35.3 g protein per serving.
- Vegetables and the listed grain or legume portions make this a full meal, rather than a protein-only snack.
Things to Consider
- Contains soy and peanuts. Some tempeh and soy sauces contain wheat or other grains.
- The vegan label assumes plain plant-only tempeh and the listed dairy-free ingredients; check packaged products.
Who May Enjoy This Recipe?
Sheet-pan meal planning
People looking for a practical meal with a measured grain, protein or legume component.
Home cooking
This version uses peanut butter without added salt and reduced-sodium soy sauce as reference ingredients. It is still not a low-sodium claim, and maple syrup contributes a small measured amount of added sugar. Use the labels for your exact tempeh and sauce products.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest. Recalculate nutrition for the portion you actually eat rather than labeling an unchanged serving low-calorie.
Larger appetite
Add vegetables or another suitable accompaniment, and include those ingredients in the meal calculation.
Protein adjustments
If changing plain tempeh, ready to cook, check its product label and recalculate. A larger amount may also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use lemon juice at the same weight if lime is unavailable.
- Use a tolerated seed butter in place of peanut butter, recalculating nutrition and checking its ingredient label.
Allergen Information
Contains soy and peanuts. Some tempeh and soy sauces contain wheat or other grains.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when the surroundings exceed 90°F (32°C). Use shallow containers and a refrigerator at 40°F (4°C) or colder. Use cooked leftovers within 3–4 days; reheat hot leftovers to 165°F (74°C). Keep clean ready-to-eat sauces separate when that helps preserve texture.
Frequently Asked Questions
For this method, add it after roasting. Peanut butter and maple can burn during the potato cooking interval. A late coating gives a more reliable finish without adding uncounted oil.
Yes, but follow its cooking instructions and account for its seasoning, sodium and fat. The listed plain-tempeh calculation is not an exact match for every marinated product.
The listed ingredients provide an estimated 35.3 g protein per one quarter of the batch. Brands and portions can change this value.
Use the 2× or 3× control for gram quantities and serving count. Keep the per-serving estimate as a base guide; use larger cookware or batches and check doneness rather than multiplying the cooking time.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use the labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
Useful Tools for This Recipe
As an Amazon Associate I earn from qualifying purchases. The links below are paid affiliate links.
These are the tools used in the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Digital kitchen scale
Weigh the gram quantities used in the ingredient calculation.
Compare on Amazon →Paid link · opens in a new tabChef’s knife
Cut the recipe ingredients into the specified sizes.
Compare on Amazon →Paid link · opens in a new tabCutting board
Use a clean preparation surface and separate raw meat from ready-to-eat food.
Compare on Amazon →Paid link · opens in a new tabMixing bowls
Keep wet mixtures, coatings or fillings organized during preparation.
Compare on Amazon →Paid link · opens in a new tabWhisk
Mix the batter, eggs or sauce until evenly combined.
Compare on Amazon →Paid link · opens in a new tabRimmed baking sheet set
Use two roomy half-sheet pans, about 18 × 13 inches / 46 × 33 cm each, or more trays when needed; avoid deep crowded layers.
Compare on Amazon →Paid link · opens in a new tabOven gloves
Protect your hands when moving the hot tray or oven-safe pan.
Compare on Amazon →Paid link · opens in a new tabFlexible turner
Lift or turn food gently without damaging its structure.
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