Main Dishes

Tempeh Lettuce Wraps

By Kelsie White

Tempeh Lettuce Wraps


In our April 2024 cooking class, Registered Dietitian Kelsie White showed us how to make Tempeh Lettuce Wraps with a creamy Lemon Tahini Dressing. This recipe is the perfect way to try out tempeh, one of the highest sources of plant-based protein. Enjoy!

Tempeh Lettuce Wraps


  • ¼ cup low sodium soy sauce
  • 1 teaspoon maple syrup
  • 1 tablespoon vinegar
  • Salt and ground black pepper to taste
  • 1 package of tempeh
  • 1 tablespoon extra-virgin olive oil
  • ½ of a small onion, diced
  • 1 medium carrot, diced
  • 2 teaspoons minced garlic
  • Romaine lettuce leaves
  • Lemon Tahini Dressing (see recipe below)



  1. In a medium bowl, add soy sauce, maple syrup, vinegar, salt, and ground black pepper. Stir to combine.
  2. Crumble the tempeh into small chunks. Stir into soy sauce mixture.
  3. In a medium skillet over medium heat, warm extra-virgin olive oil. Add onion and carrots and cook for 5-7 minutes.
  4. Add garlic and cook for 1-2 more minutes.
  5. Pour the tempeh mixture into the pan and stir. Cook for 5 minutes, until tempeh starts to brown.
  6. Wash and separate Romaine lettuce leaves.
  7. Spoon the tempeh mixture into each lettuce leaf. Top with Lemon Tahini Dressing, sriracha sauce and avocado (optional).
  8. Enjoy!


Lemon Tahini Dressing


  • 12 oz extra firm silken tofu
  • ⅓ cup lemon juice
  • 3 tablespoons tahini
  • 1 tablespoon minced garlic
  • ½ teaspoon salt
  • ¼ teaspoon cumin



  1. Add all ingredients together in a blender. Blend on high until smooth.
  2. Use as a topping for salads, sandwiches, and soups.
  3. Enjoy!


For more recipes, check out those posted on our website and YouTube channel.


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