Recipe description
July 28, 2026
Menopause Support Tempeh Sesame Skillet
Fermented tempeh sesame skillet that supports fiber and gut diversity.
Fermented Foods
Probiotic Rich
90%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from vegetables and tempeh and seeds.
- Includes colorful ingredients that support dietary diversity.
- Balanced with plant protein, healthy fats, and fiber-rich carbs.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
More Recipes For Your Gut
Nutrition
290 kcal
Calories
17 g
Protein
22 g
Carbohydrates
7 g
Fiber
5 g
Sugar
12 g
Fat
2 g
Saturated fat
0.6 g
Salt
FAQ
What are the main ingredients of this skillet dish?
Tempeh, sesame seeds, and colorful vegetables; optional whole grains or greens.
Is tempeh a good protein option for a menopause-friendly diet?
Tempeh provides plant-based protein and a fermented texture; it’s a solid protein choice in a balanced diet.
How can I customize this recipe for seasonal greens?
Swap in whatever greens are in season (spinach, kale, collards); adjust cook time as needed.
What type of vegetables work best in this dish?
Colorful vegetables like bell peppers, broccoli, carrots, and snap peas; any combination you like.
How should I store leftovers?
Refrigerate in an airtight container for 3–4 days; reheat gently on the stove or in the microwave.
Is this recipe gluten-free?
Tempeh and sesame are gluten-free; if using sauces, choose gluten-free soy sauce or tamari.
Can I make this a one-pan meal on a busy night?
Yes, it’s quick and skillet-based; cook tempeh first, then veggies, then stir together.
How can I increase fiber variety?
Include a mix of vegetables and whole grains; add legumes or leafy greens to vary fiber types.
Are sesame seeds safe for people with nut allergies?
Sesame is a seed, not a tree nut; if you have a sesame allergy, avoid or check with a clinician.
Can I adjust the servings or scale the recipe?
Yes, multiply ingredients for more servings; ensure the pan can accommodate the quantity and adjust cooking times.
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