Banana and Coconut Baked Tempeh: A Tropical Plant-Based Dessert
Plant-based meets tropical: discover a unique dessert featuring lime, coconut, banana, and protein-packed baked tempeh.
Banana and Coconut Baked Tempeh: A Plant-Based Treat
If you’re searching for an easy and vibrant plant-based dessert, look no further than this Banana and Coconut Baked Tempeh. This dish weaves together the tropical flavors of coconut, banana, and lime with protein-rich tempeh—an unexpected twist that delivers both wholesomeness and flavor in every bite. Whether you are vegan, dairy-free, or simply curious about expanding your dessert repertoire, this recipe will bring sunshine to your table and variety to your weekly meal planning.
Why Try Banana and Coconut Baked Tempeh?
Tempeh is commonly used in savory vegan main courses, but here it’s transformed into a luscious dessert through gentle baking, a citrusy-coconut sauce, and a generous crown of fruit and toasted coconut chips. This recipe:
- Offers a sweet, creamy, and lightly tangy flavor profile reminiscent of tropical desserts.
- Provides plant-based protein—ideal for vegans or anyone seeking to up their protein intake with non-meat sources.
- Features naturally sweet banana and a modest amount of added maple syrup.
- Delivers indulgence without heaviness or refined sugars.
- Is dairy-free, and easily customizable for gluten-free diets depending on the brand of tempeh used.
Ingredients: The Building Blocks of Flavor
This dessert is simple yet packs a punch thanks to a clever combination of pantry staples and a few fresh items.
- Coconut Milk (13-ounce can, light recommended): Serves as a creamy, dairy-free base and bakes down to a syrupy sauce.
- Pure Maple Syrup (2 tbsp): Provides gentle sweetness, pairing beautifully with banana.
- Lime Juice & Zest (1 tbsp juice, 1 tsp zest): Adds brightness and balances the coconut’s richness.
- Pure Vanilla Extract (2 tsp): Enhances the dessert’s sweet aroma and depth.
- Kosher Salt: Lifts the flavors and counteracts sweetness for a balanced bite.
- Plain Tempeh (2 8-ounce packages): Brings nutty notes and substantial texture; look for tempeh with simple, short ingredient lists.
- Bananas (2 large, sliced): The natural sweetness intensifies during baking and melds with the sauce.
- Unsweetened Toasted Coconut Chips (1/3 cup): Add crunch and an extra layer of coconut flavor.
Ingredient Sourcing and Substitutions
- If you cannot find coconut chips, substitute with finely shredded unsweetened coconut for a less crunchy but equally flavorful topping.
- For a lower sugar option, use slightly underripe bananas and reduce the maple syrup; the banana will naturally sweeten the dish.
- Ensure your tempeh is gluten-free if intolerant—check the ingredient label, as some brands include grains.
Step-by-Step Directions
- Preheat the oven to 375°F. Select a 9-by-13-inch glass or ceramic baking dish for even heating and easy cleanup.
- Create the sauce: In the baking dish, stir together the coconut milk, maple syrup, lime juice, vanilla extract, and 1/2 teaspoon kosher salt. Mix until fully combined.
- Slice the tempeh: Using a serrated knife for clean cuts, slice each tempeh block into thirds crosswise. Then, halve each of these pieces horizontally to form 12 rectangles (roughly 2 1/2 by 3 inches, about 1/4 inch thick).
- Arrange tempeh: Nestle the sliced tempeh in a single layer into the sauce, ensuring each piece is coated.
- Bake (Phase 1): Cover tightly with foil. Bake for 30 minutes—this steams the tempeh and infuses it with flavor.
- Bake (Phase 2): Remove the foil. Continue to bake for another 28 to 32 minutes, until the coconut milk reduces to a thick syrup and the tempeh takes on a golden, caramelized appearance.
- Finish and serve: Top immediately with sliced bananas, toasted coconut chips, and a sprinkle of lime zest for fresh aroma and flavor contrast.
Nutrition Breakdown
This dish proves that dessert can be both nourishing and delicious. Here’s what one serving offers:
| Nutrient | Approximate Value |
|---|---|
| Calories | 138 kcal |
| Protein | 9 g |
| Carbohydrates | 11 g |
| Fiber | 3 g |
| Sugars (Added/Total) | 6 g (2 g added) |
| Fat | 7 g (4 g saturated) |
| Cholesterol | 0 mg |
| Sodium | 87 mg |
High in plant-based protein, fiber, and healthy fats, this dessert provides a more sustained energy release than traditional sweets. It is naturally cholesterol-free and lower in sodium, making it a balanced choice.
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Tips for Success
- Slice Tempeh Evenly: Consistent sizing ensures even soaking and caramelization for every piece.
- Choose Ripe Bananas: For maximum flavor and natural sweetness, use bananas with a few brown spots.
- Don’t Skip the Zest: Lime zest brings a pop of color and fragrance that elevates the dish.
- Use an Appropriate Dish: A glass or ceramic baking dish helps the coconut sauce reduce properly and allows for neat serving.
- Serving warm is best: Enjoy this dessert straight out of the oven, while the tempeh is soft and the sauce is syrupy.
Flavor Variations and Customizations
- Fruit Swap: Try sliced mango or pineapple alongside the banana for an extra layer of tropical flair.
- Spiced Version: Add a pinch of ground cardamom or cinnamon to the sauce for a warming touch.
- Deeper Coconut Boost: Fold a handful of coconut flakes into the sauce before baking, or drizzle with coconut cream before serving.
Spotlight: Why Tempeh Works in Dessert
Tempeh may be best known as a savory plant-based staple, but its mild, nutty profile and dense texture lend themselves well to sweet preparations, especially when mellowed by rich coconut milk and brightened with lime. Tempeh:
- Absorbs surrounding flavors, becoming tender and flavorful after baking.
- Contributes satisfying texture—a gentle chew in every bite.
- Is a protein powerhouse, supporting a balanced plant-based diet.
It’s a fun way to rethink your approach to desserts, breaking the mold of fruit-only or grain-based vegan sweets.
Pairings: What to Serve With Banana and Coconut Baked Tempeh
- Serve as a standalone dessert: The flavors are complex enough to shine on their own.
- Pair with non-dairy yogurt: For a breakfast-forward twist, serve leftovers over coconut or vanilla plant-based yogurt.
- Top with extra fresh fruit: Layer with kiwi, pineapple, or passion fruit for a more elaborate dessert bowl.
- Garnish with fresh mint: A sprig of mint adds a cooling, aromatic touch and a pop of color.
Storage and Make-Ahead Guidance
- Storage: Refrigerate leftovers in an airtight container for up to three days. The dessert remains moist and flavorful, though the coconut chips will soften over time.
- Make-ahead tip: Prepare the sauce and slice the tempeh in advance—simply combine and bake at mealtime for fresh results.
- Reheating: Warm gently in the oven at 300°F or microwave in 30-second bursts until heated through. Add a splash of coconut milk if needed.
Frequently Asked Questions
Q: Can I use a different sweetener instead of maple syrup?
A: Yes. Agave nectar, honey (if not strictly vegan), or coconut nectar can all be used in place of the maple syrup. Adjust the quantity to taste.
Q: Does the tempeh need to be steamed or pre-cooked before baking?
A: No pre-steaming is required for this recipe. Baking the tempeh in coconut milk renders it tender and allows it to absorb the flavors fully.
Q: Is this dessert gluten-free?
A: Most plain tempeh is gluten-free, but always check labels, as some brands add grains that contain gluten.
Q: Can I double the recipe for a crowd?
A: Yes, simply use a larger baking dish or two smaller ones and keep the baking times the same, ensuring the tempeh is in a single layer for even cooking and flavor absorption.
Q: How does the nutrition compare to traditional desserts?
A: With 9g of protein, 3g fiber, and only 6g of sugar (2g added) per serving, this dessert is more balanced and filling than many cake or pudding options, and free from animal products and cholesterol.
Related Recipes to Try
- Nutritious Pasta Recipes to Cook All Week Long
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- Antipasto Pasta Salad
- Cavatappi With Moroccan-Spiced Chicken
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- Soba With Chicken and Baby Greens
- Salmon, Avocado, and Citrus Salad
Enjoy experimenting with this Banana and Coconut Baked Tempeh—a celebration of flavor, nutrition, and creativity, all in one plant-based dessert!
References
- https://www.prevention.com/food-nutrition/recipes/a45303831/banana-and-coconut-baked-tempeh-recipe/
- https://peanutbutterandjilly.com/simple-baked-tempeh-recipe/
- https://veggiekinsblog.com/2019/04/18/tempeh-tenders/
- https://www.eatingbirdfood.com/tempeh-butternut-squash-bake/
- https://atelizabethstable.com/oil-free-coconut-curry-tempeh/
- https://www.aicr.org/cancer-prevention/recipes/bananas-baked-in-coconut/
- https://www.prevention.com/food-nutrition/recipes/
- https://frommybowl.com/easy-baked-tempeh/
- https://www.erinliveswhole.com/easy-bbq-baked-tempeh/
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