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Can You Eat Tempeh Raw? Find Out Here!

Can You Eat Tempeh Raw?

The answer to this question is yes — you can eat tempeh raw if it has been pasteurized. Most store-bought tempeh is already pasteurized for safety reasons, so you don’t even have to worry about the risk of getting sick from eating it raw.

However, it’s important to note that the term “raw tempeh” can be a bit misleading. The soybeans used in tempeh are never raw, they are cooked before being fermented. Also, most store-bought tempeh is also pasteurized after fermentation, which is essentially a form of the cooking process done for safety reasons.

So while technically speaking you can eat tempeh without fully cooking it if it has been pasteurized, many people still prefer to cook or steam their tempeh for 15-20 minutes before eating to get a more desirable flavor.

Uncooked tempeh can have an unappealing bitter taste along with its typical mushroom flavor. Of course, if you’re short on time and just need a quick snack then uncooked pasteurized tempeh will certainly do the job.

What Happens If I Eat Raw Tempeh?

If you’re curious about what would happen if you eat raw tempeh, the answer is that it really depends. Most store-bought tempeh is actually pre-pasteurized, so eating it raw should be fine and won’t have any ill effects.

If you are looking for the full benefits of tempeh, it is best to buy unpasteurized tempeh and cook it yourself. Unpasteurized tempeh contains more probiotics than pre-cooked tempeh, which can help improve digestion and boost your immune system.

Additionally, cooking your own tempeh will give you more control over the flavor and texture of the finished product.

On the other hand, if you have unpasteurized and uncooked tempeh, consuming it raw could bring on some dangerous risks since the microorganisms may not be killed.

In conclusion, most store-bought tempeh is safe to eat as long as it is pre-pasteurized or cooked in order to kill harmful microorganisms.

Unpasteurized and uncooked tempeh should be cooked before consumption in order to avoid potential health risks associated with eating bacteria-laden raw food products.

How Long Should Tempeh Be Cooked?

Tempeh is a popular plant-based alternative to meat that can be cooked in many different ways. To get the best flavor and texture out of tempeh, most recipes recommend that you soften it by steaming it or simmering it for about 15 minutes before cooking.

Then depending on the cooking method, you choose (such as baking, grilling, or pan-frying) it should take another 5-10 minutes. All in all, it should take around 20-25 minutes to cook tempeh according to many recipes.

If you’re marinating your tempeh before adding it to a dish, that absorption process will take even longer – which can increase the total cooking time further.

However, even if you don’t have time for lengthy marination or cooking processes, keep in mind that uncooked tempeh is completely safe to eat right off the package! You can simply steam or pan-fry your tempeh quickly for added convenience and still get great results.

How Do You Know When Tempeh Is Done Cooking?

Cooking tempeh is a great way to incorporate more plant-based proteins into your diet. But it can be tricky to determine when it’s finished cooking. Generally, you’ll know tempeh is done cooking when it’s crunchy on the outside yet soft and chewy on the inside.

This usually takes 10 to 20 minutes of cook time, depending on the method you’re using (e.g., pan-frying, shallow-frying, boiling, etc.).

It’s important to note that store-bought pasteurized tempeh products are safe even if they’re undercooked. So don’t worry if you accidentally take it off the heat too early–no harm done.

But typically, if you want to get the full flavor and texture from this delicious and nutritious food, it’s best to cook it until crunchy but still tender on the inside.

The Healthiest Way To Consume Tempeh

Eating tempeh can be a great way to get the health benefits of this delicious superfood. Tempeh contains over 40 grams of protein per block and is packed with essential nutrients such as Vitamins B6, minerals, and dietary fiber. Eating tempeh raw is one of the healthiest ways to consume it.

When eating tempeh raw, you don’t need to cook or season it first. Instead, combine tempeh with sweet fruit for a nutritious meal that doesn’t taste like tempeh at all.

The nutty chunky texture simply adds an interesting contrast to the sweetness of the fruit. This combination not only tastes delicious but provides you with a significant amount of nutrition as well.

You can also add spices and herbs such as garlic powder, turmeric, cumin, or chili powder to give your dish extra flavor if desired. Adding these spices will not only give your dish pops of flavor but also provide you with even more important nutrients that are beneficial for overall health.

Is It True That Cooking Tempeh Kills The Probiotics?

There is a lot of confusion around whether or not cooking tempeh kills the probiotics that are found in it. While some sources claim only the probiotics on the outside will die, Soy Boy claims this is part of an overall cloud of misinformation about tempeh and probiotics.

It’s important to note that tempeh culture has not been proven to have any benefit to human health compared to other probiotic strains.

Also, harmful bacteria could grow in the same environment as the tempeh culture, leading to pasteurization during the store-bought preparation process. This means there shouldn’t be any live probiotics in store-bought tempeh.

However, there may still be potential health benefits from eating heat-killed probiotics after all. It is possible that we can still get some benefits from eating pre-made, pasteurized tempeh and cooked tempeh as well.

In conclusion, it isn’t worth worrying about whether or not cooking your tempeh kills off probiotics in tempeh because beneficial ones cannot be found in store-bought preparations anyway. Eat it for its protein and fiber content or for its great textures and culinary versatility instead!

Tempeh Cooking Techniques

Here are a couple of techniques to prepare tempeh:


Baking tempeh is a great way to bring out the flavors of this plant-based protein. Baking is a much healthier choice compared to frying, as it requires no added oil and you can just let the heat of the oven do all the work.

Once your tempeh is finished baking, you can add your own desired blend of spices or sauces for a flavored finish.

Grilled or Pan-fried

To grill tempeh, start by cutting tempeh into cubes or slices. Place them on a skewer or on a hot grill pan with some oil over medium-high heat.

Cook for a few minutes until golden brown and crispy on the edges with a chewy interior. This method creates a nice charred flavor that goes very well with marinades and sauces.

On the other hand, if you want to pan-fry your tempeh, cut it into cubes then add some oil to your pan over low to medium heat. Cook until all sides of your cubes turn golden brown with a slightly crunchy exterior and a soft yet slightly chewy inside.


One of the best ways to add new flavor and texture to your tempeh dishes is to marinate it. The process of marinating involves coating the tempeh in a flavorful mixture containing acidic ingredients like vinegar, lemon juice, and wine, as well as spices and seasonings.

When left in the marinade overnight or longer, the homemade tempeh absorbs all of those flavors, resulting in a tasty final product!


Tempeh is a fantastic plant-based food that can be cooked in a variety of different ways. Steaming is often recommended, but it can be eaten on its own or added to other dishes too. It’s a healthy and flavorful meal that your whole family will love!

To steam tempeh, simply add water to a pot with a steamer basket and bring the water to a boil. Then, add the tempeh to the basket, cover the pot, reduce the heat and let it steam for about 10 minutes. Once it’s finished steaming, you can season the tempeh however you like.


Making a stir-fry with tempeh is one of the best and most delicious ways to add this nutritious food to your diet. With so many ingredients you can choose from, the possibilities are endless.

If you’re looking for a savory favorite recipe to try, how about this Sweet, Spicy & Sticky Stir-Fry with Tempeh and Brussels Sprouts?

Crumbled or Grated

Tempeh has a chewy texture that makes it easy to crumble or grate. This opens up plenty of possibilities for cooking with it. Crumbled, you can use the tempeh as a substitute in tacos and burritos, chili, and more. If grated, you can mix it into stir-fry dishes, burgers, pot pies, and more.

Tempeh is extremely versatile and can be used in any dish that calls for ground meat. Simply replace the meat with crumbled tempeh to give your dish a plant-based twist. You can even use it as an egg substitute to make vegan omelets.

Hey'all I'm Amy, a born foodie and diagnosed with celiac disease 7 years ago. I refused to cave into tasteless, boring gulten free food and create my own!
On my blog you'll find info & cool facts along with recipes, all on gluten free foods!


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