Guide to Gluten Free Tempeh

For people following a gluten free diet it can be challenging to find foods that contain enough vitamins, minerals and protein to maintain a healthy and delicious diet. Tempeh is known for being a good source of protein, but you’re probably wondering if Tempeh is gluten free?

Traditional tempeh is gluten free, but not all varieties are. In this Guide, I’ll give you the inside scoop on Tempeh and what the best brands of gluten free tempeh are.

Keep reading or use the table of contents to jump around the article.

The gluten-free guide below is based on personal experience and research.  Always be sure to discuss any medical changes with your doctor for your personal medical needs. Additionally, this post contains affiliate links.  As an Amazon Associate I earn from qualifying purchases. My full disclosure isn’t that interesting, but you can find it here. 

What is tempeh?

Tempeh is a traditional Indonesian food that is made from fermented soybeans. It is a popular meat alternative and a substitute to tofu.

The fermentation process used to make tempeh involves a natural culturing and controlled fermentation that binds soybeans into a cake form. Tempeh has a firm, chewy texture and a nutty, meaty and mushroom-like flavor. 

Is tempeh gluten free?

Tempeh is generally considered gluten free as the ingredients used to make traditional tempeh are gluten free. Just like with many other foods and ingredients, you’re going to watch carefully for flavored tempeh or tempeh made with additional ingredients as they may not be gluten free. 

Reading labels is very important when choosing tempeh to ensure you’re choosing a truly gluten free option. Learn how to easily identify gluten free labels and certification here.

You can also find gluten free tempeh varieties that are made specifically with gluten free grains. Scroll down to see our list of the best gluten free tempeh options below.

Is tempeh vegan?

Yes, tempeh is vegan! It is a popular choice for vegan and vegetarian diets because of its versatility in cooking and its extensive nutritional profile.

Is tempeh good for gut health?

People commonly ask ‘is tempeh good for you’, and the simple answer is yes. Fermented foods like tempeh contain natural probiotics which are beneficial for promoting the good bacteria in your gut.

When tempeh is cooked, those probiotics become inactivated. Fascinatingly, this doesn’t mean that the health benefits are destroyed. What happens is that they become something called paraprobiotics which are shown to reduce inflammation.

Can people with celiac disease eat tempeh?

At The Helpful GF we believe that any food, including tempeh can be a part of a healthy diet as long as you aren’t allergic or have an intolerance or aversion to it.

In addition to the probiotics and paraprobiotics discussed in the section above, tempeh is also known for high protein, vitamin, antioxidant, probiotic, and calcium contents. It’s also considered a convenient and affordable ingredient.

Scroll down for more ways to incorporate tempeh on a gluten free diet.

Gluten free tempeh can be bought at your favorite local or online grocery store. I do a lot of my gluten free shopping online at places like Amazon, Whole Foods Market, Go Puff, Walmart, Target and Thrive Market.

If you want to know more about how Thrive Market can save you money on a gluten-free diet check out my full review here.

Best gluten free tempeh brands

With a lot of brands available on the market it can be hard to know which tempeh is gluten free. Below is a list of the best gluten free tempeh brands available, what I love about them and where you can buy them.

Be sure to carefully read the ingredients list and look for gluten free labeling as some of these brands make gluten free and gluten containing options.

Ways to eat tempeh on a gluten free diet

Tempeh can be treated like a meat substitute and can be grilled, steamed or marinated. It can also be added to sandwiches, pasta, salads and rice. 

Use tempeh in place of chicken in a stir-fry or for a “chicken” salad sandwich. You can use it in soups, stews and chili, try it in your air fryer or even deep fry it.

Frequently asked questions about tempeh

What is grain free tempeh made of?

Grain free tempeh is made primarily of organic soybeans, filtered water, and organic white distilled vinegar, along with a tempeh culture.

Is Trader Joe's tempeh gluten-free?

No, Trader Joe’s tempeh contains barley and is NOT gluten free.

Is Lightlife original tempeh gluten-free?

Yes! Lightlife original tempeh is gluten free according to the packaging. They do also make other varieties of tempeh that contain gluten, so be sure to check the package carefully before eating.

Did you like this article on the best gluten free vegan tempeh brands?

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Other helpful articles on gluten-free food for gut health:

• Is Kefir Gluten Free?
• The best gluten free fiber supplements
• Is Yogurt gluten free?