This Sheet Pan Maple Dijon Tempeh with Roasted Vegetables is the ideal meal prep recipe for this coming fall season. It’s plant-based, high-protein, requires one pan, and is ready to eat in 30 minutes! This dish features sweet and tangy maple Dijon-glazed tempeh paired with seasonal fall veggies like butternut squash, Brussels sprouts, carrots, and onion. The veggies are roasted in an aromatic yet simple seasoning blend of olive oil, fresh herbs, like thyme and sage, salt, and pepper. To top it off, the tempeh and veggies are drizzled with a bright lemon tahini dressing.
What makes this meal high-protein?
Tempeh! If you’ve never heard of or eaten tempeh, it’s a plant-based food typically made from cooked and fermented soybeans that are formed into a firm and dense cake. On its own, tempeh is relatively plain in flavor, has a chewy texture and a slightly nutty taste. This makes it a very versatile ingredient — similar to animal-based proteins like chicken or turkey. Tempeh can be sautéed and added to a stir fry, it can be used as ground “meat” in a pasta bolognese or for tacos, and it can be pan-seared in long strips and added to sandwiches in place of deli meats or bacon. A great way to incorporate flavor in tempeh is to marinate it or add a glaze like the maple Dijon glaze in this recipe.
In addition to acting as a versatile ingredient, tempeh is also loaded with nutrients. Just 3 ounces of tempeh provides 15 grams of protein, 7 grams of fiber, and 12% of the recommended daily intake (DRI) for iron. Additionally, it’s a good source of calcium, potassium, and magnesium.
- Ingredients for sheet pan vegetables:
- 4 cups butternut squash, cut into 1 in. cubes*
- 3 large carrots, peeled & cut into ½ in. rounds
- 2 cups Brussels sprouts, trimmed & halved
- 1 large yellow onion (about 1 cup), cut into 1 in. cubes
- 1 Tbsp olive oil
- 1 Tbsp fresh thyme, finely chopped (or 1 tsp dried thyme)
- 1 Tbsp fresh sage leaves, finely chopped (or ½ tsp ground sage)
- Salt & pepper, to taste
- *Use pre-cut and packaged butternut squash to speed up the meal prep time
- Ingredients for maple Dijon tempeh:
- 16 oz. tempeh, cut into 1 in. cubes
- 2 Tbsp Dijon mustard
- 2 Tbsp pure maple syrup
- Ingredients for lemon tahini dressing:
- ¼ cup tahini
- 1 lemon, juiced
- ½ tsp garlic powder
- ⅛ tsp salt
- Preheat the oven to 415°F. Meanwhile, prepare butternut squash, carrots, Brussels sprouts, and onion. Set the onion aside. Place butternut squash, carrots, and Brussels sprouts on a large sheet pan and thoroughly coat with olive oil, fresh or dried thyme, and sage. Add salt and pepper to taste. Roast in the oven for 10 minutes until the veggies are slightly tender.
- While the veggies are roasting, prepare the tempeh and maple Dijon glaze. Cut the tempeh into 1 inch cubes. Whisk together the Dijon mustard and maple syrup in a large bowl and set aside.
- Once the butternut squash, carrots, and Brussels sprouts are slightly tender, add the tempeh cubes and yellow onion to the sheet pan. Place in the oven for 10 minutes until the tempeh is slightly golden.
- Meanwhile, whisk lemon tahini dressing ingredients together in a small bowl. Add warm water (1 Tablespoon at a time) to thin the dressing to desired consistency.
- Remove tempeh from the sheet pan and add to the large bowl with maple Dijon glaze. Mix with a wooden spoon or tongs until the tempeh is thoroughly coated in the glaze. Return the tempeh to the sheet pan with veggies and continue to roast for an additional 5-10 minutes. The vegetables are done when slightly browned and fork tender.
- Serve warm with a drizzle of lemon tahini dressing.
For other easy, sheet pan meals, check out these recipes:
- Sheet Pan Lemon Pepper Chicken with Roasted Green Beans and Yellow Potatoes
- Sesame Salmon Sheet Pan Dish
- Easiest Sheet Pan Greek Style Chicken and Roasted Vegetables
- Rosemary & Thyme Chicken and Veggie Dinner (Sheet Pan)
- Sheet Pan Sweet Potato and Black Bean Fajitas
By: Kristen Stapleton, Dietetic Intern