Banana and Coconut Baked Tempeh: A Tropical Protein Dessert Adventure
Experience the flavor of the tropics in a nourishing dessert with protein-packed tempeh, banana, coconut, and lime.
Plant-based desserts are winning the tables of health enthusiasts and culinary explorers alike. Among these innovative creations, banana and coconut baked tempeh stands out for infusing tropical flavors with the robust, nourishing power of fermented soy. This recipe offers a surprising twist: instead of relying on flour or dairy, it leverages tempeh for plant protein and creates a dessert that is as satisfying as it is healthy. From the subtle tang of lime to the creamy sweetness of banana and coconut, each bite transports you to sunlit shores, all while supporting a balanced diet.
Why Banana & Coconut Baked Tempeh?
- Tropical Flair: Ripe bananas, luscious coconut milk, toasted coconut chips, and zesty lime deliver multifaceted flavors reminiscent of island desserts.
- Protein-Packed: Tempeh is a standout source of complete plant protein, supporting muscle and metabolic health while keeping the dessert filling and nutrient-rich.
- Vegan & Dairy-Free: Crafted without eggs or dairy, this dessert is suitable for vegan and lactose-intolerant eaters.
- Naturally Sweetened: The recipe uses pure maple syrup in moderation and relies mainly on bananas to provide natural sweetness and comfort.
Nutrition at a Glance
| Nutrient | Per Serving |
|---|---|
| Calories | About 138 |
| Protein | 9g |
| Carbohydrates | 11g |
| Dietary Fiber | 3g |
| Sugars | 6g (2g added sugars) |
| Fat | 7g (4g saturated) |
| Cholesterol | 0mg |
| Sodium | 87mg |
This profile highlights the meal’s benefits: moderate calories, high-quality plant protein, no cholesterol, and plenty of fiber—all while keeping sugars in check.
Ingredients: What Makes This Dessert Shine?
- Lite Coconut Milk (13 oz can): Uses lighter coconut milk for a rich yet not overly decadent base.
- Pure Maple Syrup (2 Tbsp): Delivers a clean, subtle sweetness, preferable for those cutting down on processed sugar.
- Fresh Lime (1 Tbsp juice & 1 tsp zest): The zest and juice bring bright acidity that wakes up every bite.
- Pure Vanilla Extract (2 tsp): Underlines the tropical notes with warmth and familiarity.
- Kosher Salt: Balances all the flavors and prevents the dessert from turning cloyingly sweet.
- Plain Tempeh (2 x 8-oz packages): Sliced thin for soakability and maximum caramelization, this is the protein center of the dish.
- Large Bananas (2, sliced): Their creamy texture and natural sugars deepen on baking, making the dessert luscious.
- Unsweetened Coconut Chips (1/3 cup, toasted): Sprinkle on top for crunch and visual appeal.
Step-by-Step Directions
- Preheat & Prepare: Heat your oven to 375°F (190°C). In a 9-by-13–inch glass or ceramic baking dish, whisk together the coconut milk, maple syrup, lime juice, vanilla extract, 1/2 teaspoon kosher salt, and about half the lime zest.
- Slice the Tempeh: With a serrated knife, cut each tempeh block into thirds lengthwise, then halve each crosswise, making 12 thin rectangles about 2.5 x 3 inches and 1/4 inch thick. This shape ensures the sauce surrounds every piece and develops a golden caramelized exterior in the oven.
- Soak & Bake – First Stage: Arrange the tempeh slices in a single layer within the coconut mixture, ensuring every piece is coated and nestled in the liquid. Cover the dish tightly with foil and bake for 30 minutes. The tempeh gently absorbs flavor and moisture in this phase.
- Caramelize – Second Stage: Carefully remove the foil. Return the dish to the oven and bake uncovered 28–32 more minutes. The coconut milk will reduce to a thick, syrupy glaze, and the tempeh will take on a beautifully caramelized, slightly crispy edge.
- Garnish & Serve: While hot, top the caramelized tempeh with the sliced bananas, a sprinkle of toasted coconut chips, and the remaining lime zest. Serve immediately for best texture and a dramatic, aromatic release of flavor.
Recipe Highlights: Health & Taste
This dessert is a study in contrasts: creamy and toasty, rich but balanced, lightly sweet and zippy. By focusing on fresh, plant-based ingredients, it provides fiber, probiotics (from the tempeh fermentation), and lasting satiety with less added sugar than typical baked treats.
- Fermented Benefits: Fermented foods like tempeh may support gut health and boost digestion.
- No Refined Sugars: Using maple syrup and bananas provides sweetness with a lower glycemic impact and more phytonutrients.
- Rich in Healthy Fats: Coconut milk offers medium-chain triglycerides, which the body converts efficiently into energy.
Tips for Success
- Use Light Coconut Milk: Full-fat coconut milk will produce a much richer dessert, but lighter varieties balance flavor and health.
- Caramelization: Watching closely during the final baking phase ensures coconut syrup thickens without burning.
- Selection of Bananas: Slightly ripe (but not mushy) bananas hold their shape best and provide nuanced sweetness without overpowering the dish.
- Serving Suggestions: Enjoy warm for dessert, or try chilled for a summery breakfast with an extra squeeze of lime.
What others are reading
Ingredient Substitutions & Variations
- For Added Crunch: Sprinkle with chopped nuts (like macadamias or almonds) along with coconut chips before serving.
- Sweeter Touch: If you prefer a sweeter dish, drizzle more maple syrup or agave right before serving.
- Fruit Swap: Substitute mango, pineapple, or kiwi slices for banana for a different tropical flavor.
- Grain Add-On: Serve the tempeh on a bed of cooked black or forbidden rice for a heartier, meal-like treat.
Pairing Ideas: Complete the Tropical Table
- Herbal Teas: A cup of lemongrass or hibiscus tea enhances the fresh citrus and coconut and keeps the palate refreshed.
- Citrus Fruit Salads: Combine orange, grapefruit, and pineapple for a complementary starter or side.
- Vegan Yogurt: Add a dollop of coconut or almond yogurt on the side for creaminess and tang.
Tempeh: A Plant-Based Protein Star
Tempeh is a traditional Indonesian soy product, celebrated for its deep umami flavor, firm texture, and robust nutrition. Unlike tofu, tempeh is fermented—making it richer in probiotics and possessing a satisfying bite.
- Protein Power: One 8-ounce serving contains about 30 grams of protein—ideal for vegans and vegetarians seeking muscle support and satiety.
- Gut Health: Fermentation introduces healthy bacteria that can promote healthy digestion.
- Vitamins and Minerals: Tempeh supplies B vitamins, magnesium, phosphorus, and fiber in generous amounts.
Recipe Variations from the Plant-Based Kitchen
Not in the mood for tropical flavors? Tempeh’s neutral base and meaty integrity make it a blank canvas for a range of seasonings and marinades:
- Crispy Baked Tempeh Tenders: Coat strips in tahini, coconut aminos, and crunchy breadcrumbs for a protein-rich snack or main course.
- Coconut Curry Tempeh: Marinate in coconut milk, curry spices, liquid aminos, then bake for a bold, savory entrée.
- Herb-Crusted Tempeh Tots: Season with rosemary, thyme, and nutritional yeast, then bake for a fun, finger-friendly dish.
More Healthy Recipes to Try
Craving further culinary adventures? Balance your weekly meal plan or dinner party menu with these nutrient-rich, plant-forward dishes:
- Kaiserschmarrn With Roasted Mixed Berries
- Blueberry Corn Salad
- Raspberry, Pineapple, and Feta Salad
- Blackberry-Balsamic Glazed Pork Skewers
- Green Summer Minestrone
- Soba With Chicken and Baby Greens
- Salmon, Avocado, and Citrus Salad
- Blueberry-Chia Jam Oat Cake
- Jammy Tomato and Tofu Burrito Bowls
- Frijoles-Stuffed Peppers
- Protein-Packed Lentil Salad With Chicken and Fresh Veggies
- Green Juice Smoothies
Frequently Asked Questions (FAQs)
Q: Is banana and coconut baked tempeh suitable for a vegan diet?
A: Yes! All the ingredients are plant-based, and the recipe avoids animal products entirely.
Q: Can I use regular coconut milk instead of light coconut milk?
A: You can use full-fat coconut milk for a richer result, but be aware the calorie and fat content will be higher, and the dessert will be more decadent.
Q: What is the best way to store leftovers?
A: Store in an airtight container in the fridge for up to 3 days. Reheat gently or enjoy chilled.
Q: Can I prepare this dessert in advance?
A: Yes, you can prepare the coconut marinade and slice the tempeh ahead. Bake before serving for best texture, or reheat gently if making in advance.
Q: What if I can’t find tempeh?
A: Tofu is a possible substitute, but the texture and flavor will be different—so expect some variation in results.
Q: Is this recipe gluten-free?
A: As written, yes. Both tempeh and coconut ingredients are naturally gluten-free, but always check packaging for cross-contamination if you have celiac disease.
Final Thoughts: A Fresh Take on Dessert
Banana and coconut baked tempeh proves that plant-based desserts can be both delicious and nutritionally significant. By combining wholesome ingredients and bold tropical flavors, you can satisfy your sweet tooth while delivering protein, fiber, and micronutrients in every bite. Whether for a dinner party, family treat, or weekday energy boost, this recipe helps reimagine what dessert can (and should) be.
References
- https://www.prevention.com/food-nutrition/recipes/a45303831/banana-and-coconut-baked-tempeh-recipe/
- https://veggiekinsblog.com/2019/04/18/tempeh-tenders/
- https://atelizabethstable.com/oil-free-coconut-curry-tempeh/
- https://www.floraandvino.com/baked-tempeh-tots/
- https://www.aicr.org/cancer-prevention/recipes/bananas-baked-in-coconut/
- https://frommybowl.com/easy-baked-tempeh/
- https://www.prevention.com/food-nutrition/recipes/
- https://damntastyvegan.com/how-to-cook-tempeh/
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