Greek Tempeh Wrap with Cashew Yogurt Tzatziki Sauce

Don’t Diet!  Make a Lifestyle Change Instead

Greek tempeh wrap with cashew yogurt tzatziki sauce.

Do you think of the word diet as a noun or a verb?

Is your diet a way of life or is it deprivation?

Each year, 45 million people go on a diet to lose weight: this is the verb form of the word.   But the struggles are apparent.  Sixty-five percent of Americans are overweight and more than 36% are obese.

Most diets fail because deprivation is never a long-term winning strategy.

If you’re looking to change your eating habits, lose weight, and feel better think lifestyle change instead.



If You Really Want To Change Your Life:  Cook!

Author and journalist, Michael Pollan, has devoted most of his career to exploring food, culture, and food production.  In his book, “Food Rules: An Eater’s Manual”, Pollan condenses his approach to eating like this, “Eat food.  Not too much.  Mostly plants.

That’s a lifestyle approach, not a diet.

Introduce more variety into your diet by substituting a vegetable, legume, or grain in place of a meat.

Here’s an example.  Instead of a Greek Chicken Wrap for dinner, substitute tempeh for chicken.  That’s, T-E-M-P-E-H.

Traditionally, tempeh is made with soy but I prefer the multigrain version which also includes bulgur wheat, barley, millet, brown rice, and oats.  The grains are cultured and fermented and during this process they form a solid cake that can be cooked in a variety of ways.


Go Plant-Based With A Greek Tempeh Wrap With Cashew Yogurt Tzatziki Sauce

Go plant-based all the way and serve it with a Greek tzatziki sauce made with a dairy substitute like cashew yogurt.  All the benefits of the probiotics without the dairy.

Ask your grocer for these items if you don’t see them on the shelves.

And remember, the most important lifestyle change means sharing a meal at the table.

Greek Tempeh Wrap with Cashew Yogurt Tzatziki Sauce
Rate this recipe
1 ratings

Yield: Serves 4

Calories per serving: 317.24 kcal

Fat per serving: 22.63 g

Saturated fat per serving: 4.58 g

Carbs per serving: 17.17 g

Protein per serving: 14.15 g

Fiber per serving: 0.73 g

Sugar per serving: 3.56 g

Sodium per serving: 127.57 mg

Trans fat per serving: 0.0 g

Cholesterol per serving: 7.96 mg

Greek Tempeh Wrap with Cashew Yogurt Tzatziki  Sauce

Plant-based eating never tasted so good! This vegan wrap will make you stand up and do the happy dance. It’s super simple and inexpensive.


  • 8 oz. 5-grain tempeh
  • 4 sprouted grain tortillas or wraps
    Tempeh Marinade
  • 1/4 cup olive oil
  • 3 tablespoons red wine vinegar
  • 4 cloves garlic, chopped
  • 2 teaspoons dried oregano
  • pinch of salt pepper
    Cashew Yogurt Tzatziki
  • 1 cup cashew yogurt
  • 1/2 cup shredded cucumber, water squeezed out
  • 3 cloves garlic, minced
  • 2 tablespoons fresh dill, chopped
  • 1 tablespoon fresh lemon juice
  • spring mix greens
  • tomatoes
  • red onion


  1. Steam the tempeh for 15 minutes. When it's cooled enough to handle, cut into 8 slices.
  2. While the tempeh is steaming combine the ingredients for the marinade.
  3. Pour the marinade over the tempeh once it has been sliced.
  4. Marinate for a minimum of two hours and as long as overnight.
  5. Combine the ingredients for the Tzatziki sauce.
  6. Allow the sauce to sit as long as possible in advance, and even overnight, as the flavors develop the longer it sits.
  7. To cook the tempeh, heat a skillet over medium-high heat.
  8. Add enough oil just to coat the bottom. Reduce the heat to medium.
  9. Add the tempeh slices to the skillet. Brown the tempeh on all four sides, about 1-1/2 minutes each side, depending on the heat of your skillet.
  10. Remove to a paper towel to cool.
  11. Once cool enough to handle, assemble the wrap by placing a tablespoon of Tzatziki sauce on the wrap, followed by the tempeh, and any other ingredients you would like to include in the wrap, e.g., spring mix greens, tomatoes, red onion, etc. Roll the wrap and fold in the sides.
  12. Slice in half to serve.
Nutrition label for Greek Tempeh Wrap with Cashew Yogurt Tzatziki  Sauce

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