⏱ 75 min totalTempeh Meatloaf
Per 1 serving · 290 g · 12 ingredients
of a 2,000 cal day
- Protein27g23% of calories
- Carbs51g43% of calories
- Fat18g34% of calories
- ✓ Cholesterol free
At a glance
One serving of Tempeh Meatloaf (290 g) has 450 calories, with 27 g of protein, 51 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (43% of calories). It is high in protein (54% DV), thiamine (29% DV) and riboflavin (b2) (54% DV). Keep an eye on sodium, which provides 52% of the daily value.
High in
20%+ of the daily value
- Protein54%
- Thiamine29%
- Riboflavin (B2)54%
- Niacin35%
- Vitamin B629%
- Calcium21%
Good source of
10–19% of the daily value
- Folate (B9)16%
- Pantothenic acid12%
- Potassium16%
- Selenium19%
Watch
20%+ of the daily value
- Sodium52%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Tempeh- 🥄¼ cup Water
¼ tbsp Tamari soy sauce
¼ tbsp Olive oil
¼ small Onion
¼ cloves, minced Garlic
2 tbsp Ketchup
½ tbsp Yellow mustard
½ tbsp Miso
¼ cup Breadcrumbs
½ tbsp Maple syrup
½ tbsp Balsamic vinegar
Directions
- 1
Preheat the oven to 350° and line four mini loaf wells (or one standard loaf pan) with parchment for easy release.
- 2
Crumble the tempeh and combine with water and soy sauce in a saucepan. Bring to a boil, then reduce to a gentle simmer. Cook, stirring and breaking up the tempeh, until the liquid is absorbed, about 20 minutes. Let cool slightly.
- 3
Warm the oil in a skillet over medium heat. Sauté the onion and garlic until softened and translucent, 4–6 minutes. Let cool slightly.
- 4
In a large bowl, whisk half of the ketchup with the mustard and miso until smooth. Add the cooked tempeh, sautéed onion and garlic, and breadcrumbs. Stir until evenly combined and the mixture holds together when pressed.
- 5
Divide the mixture into equal portions and pack firmly into the prepared mini loaf pans (or press evenly into one larger pan), filling about three-quarters full and smoothing the tops.
- 6
Whisk the remaining ketchup with the maple syrup and balsamic vinegar, and spread the glaze over the tops. Bake until set, edges are lightly caramelized, and the loaves feel firm, about 45 minutes.
- 7
Cool 5–10 minutes before unmolding, then slice and serve.
Vitamins & minerals
Amounts for 1 serving (290 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 15 μg | 2% |
| Vitamin C | 6 mg | 7% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 7 μg | 6% |
| Thiamine | 0.3 mg | 29% |
| Riboflavin (B2) | 1 mg | 54% |
| Niacin | 6 mg | 35% |
| Vitamin B6 | 0.4 mg | 29% |
| Folate (B9) | 65 μg | 16% |
| Vitamin B12 | 0.2 μg | 7% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 19 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 209 mg | 21% |
| Iron | 5 mg | 63% |
| Potassium | 732 mg | 16% |
| Magnesium | 124 mg | 29% |
| Phosphorus | 392 mg | 56% |
| Zinc | 2 mg | 21% |
| Copper | 1 mg | 87% |
| Manganese | 2 mg | 97% |
| Selenium | 10 μg | 19% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 8 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 5 μg | — |
| Fructose | 5 g | — |
| Galactose | 0 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 5,013 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 2 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 6 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 450 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 85minWalking (3.5 mph)
- 54minCycling (moderate)
- 37minRunning (6 mph)
- 63minSwimming laps
Common questions
How many calories are in Tempeh Meatloaf?
One serving of Tempeh Meatloaf (1 serving) has 450 calories, which works out to 155 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Tempeh Meatloaf high in protein?
It provides a solid 27 g of protein per serving (54% of the 50 g daily value), but protein supplies only 23% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Tempeh Meatloaf keto-friendly?
It is hard to fit into a strict keto diet. One serving has 48 g of net carbs and 43% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Tempeh Meatloaf?
1201 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tempeh Meatloaf?
10 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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