Buffalo Tempeh "Wings" with Bleu Cheese Dip
This vegetarian version of Buffalo wings featuring tempeh (fermented soy) is lighter and leaner, but just as protein-packed and satisfying as the real thing.
Ingredients
Buffalo Tempeh “Wings”
- ½ cup hot sauce, such as Frank’s Red Hot Original
- 1 teaspoon butter, or vegan spread
- 8 ounces tempeh, cut into ¼-inch strips
Bleu Cheese Dip
- 6 ounces nonfat plain Greek yogurt
- ¼ cup crumbled Blue cheese
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- Ground black pepper to taste
Instructions
- Preheat oven to 375˚.
- Add hot sauce and butter to a microwave-safe bowl and microwave for 1 minute to melt butter. Mix well.
- Add slices of tempeh and marinate. Carefully mix so all strips are well-coated (don’t mix hard or they’ll break apart). Marinate for at least 10 minutes.
- Place strips in a single layer on a baking sheet that has been liberally coated with nonstick spray. Strips should not be touching. Bake for 15 minutes. Flip and bake an additional 10 minutes.
- Remove from oven and brush with additional hot sauce to kick up the heat before serving. Enjoy with carrots and celery sticks, and Bleu Cheese Dip.
Notes
Alternatively, you can sauté tempeh strips. Liberally coat a skillet with nonstick cooking spray and warm over medium heat. Add tempeh strips, reserving leftover hot sauce, and carefully sauté for about 7 minutes. During the last 1 to 2 minutes, add the remaining hot sauce and continue to sauté to thoroughly coat pieces. Sauteing will create softer, chewier “wings;” oven-baking creates crispier wings.
To make the Bleu Cheese Dip, combine all ingredients until smooth.
Makes 2 servings
NOTE: If serving with 2 tablespoons dip, add 35 calories, 1.5 g fat and 4 g protein.
Nutrition Information per serving
Calories: 250Carbohydrates: 18gProtein: 23gTotal Fat: 9g— Unsaturated Fat: 7g— Saturated Fat: 2gCholesterol: 0mgSodium: 0mgPotassium: 380mgFiber: 1gTotal Sugar: 2g— Natural Sugar: 2g— Added Sugar: 0gCalcium: 80mgIron: 2.4mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.