There is something deeply satisfying about biting into a slab of tempeh that cracks under your teeth, golden and caramelized from the air fryer, sitting in a puddle of garlicky tomato butter with strings of melted mozzarella pulling away from roasted eggplant. That is exactly what these pizzaiola bowls deliver. "Alla pizzaiola" is a classic Italian preparation — pizza-maker's style — built on the same flavors that make a great Neapolitan pie unforgettable: oregano, garlic, fruity olive oil, and just enough tomato to tie everything together. Here, those flavors wrap around thick-cut tempeh and tender eggplant rounds, all air-fried to a crisp before getting blanketed in fresh mozzarella for a final melt.

The macros land in a sweet spot for keto. Each generous bowl clocks in at roughly 47 grams of fat from olive oil, butter, mozzarella, and parmesan, while net carbs stay right around 9 grams. You get a solid 32 grams of protein between the tempeh and Italian cheeses, which makes this a lunch that actually holds you through the afternoon without the crash.

The whole thing comes together in about 25 minutes with barely any cleanup. Marinate the tempeh while you slice eggplant, toss both into the air fryer, whip up the quick sauce on the stovetop, and assemble over a nest of raw zucchini noodles. It packs beautifully in glass containers for weekday lunches — just keep the sauce and zoodles separate until you reheat.

Ingredients (serves 2)

For the marinated tempeh:

  • 6 oz (170g) tempeh, cut into 1/4-inch thick planks
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon dried Italian seasoning
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon red pepper flakes
  • 1/4 teaspoon fine sea salt

For the air-fried eggplant:

  • 1 small eggplant, about 5 oz (150g), sliced into 1/2-inch rounds
  • 1/2 tablespoon extra-virgin olive oil
  • Pinch of salt

For the pizzaiola sauce:

  • 1 tablespoon unsalted butter
  • 1 large clove garlic, thinly sliced
  • 2 tablespoons crushed tomatoes (from a can or jar)
  • 1/2 teaspoon dried oregano
  • 6 kalamata olives, halved and pitted
  • Pinch of red pepper flakes

For the bowls:

  • 1 medium zucchini, about 6 oz (180g), spiralized into noodles
  • 3 oz (85g) fresh mozzarella, torn into pieces
  • 2 tablespoons freshly grated parmesan
  • 1 tablespoon extra-virgin olive oil
  • Fresh basil leaves, for serving
  • Freshly cracked black pepper

Instructions

  1. Marinate the tempeh. Lay the tempeh planks in a shallow dish. Drizzle with 1 tablespoon olive oil and sprinkle the Italian seasoning, garlic powder, red pepper flakes, and salt evenly over both sides. Rub the seasonings into the surface with your fingers. Let sit while you prepare the eggplant and zucchini, at least 5 minutes. If your tempeh tastes bitter out of the package, steam it over boiling water for 10 minutes before marinating — this opens the pores and mellows the flavor.

  2. Prepare the eggplant and zucchini. Toss the eggplant rounds with 1/2 tablespoon olive oil and a pinch of salt. Spiralize the zucchini into noodles using a spiralizer or julienne peeler. Set the zucchini noodles aside in a bowl — they will be served raw or barely warmed, which keeps them crisp and avoids the waterlogged texture that cooked zoodles sometimes get.

  3. Air fry the tempeh and eggplant. Preheat the air fryer to 400°F (200°C) for 2 minutes. Arrange the tempeh planks and eggplant rounds in a single layer in the basket, making sure pieces do not overlap. You may need to work in two batches depending on your air fryer size. Cook for 12 minutes, flipping everything halfway through at the 6-minute mark. The tempeh should be deep golden brown with crispy edges, and the eggplant should be tender with charred spots.

  4. Make the pizzaiola sauce while the air fryer runs. Melt the butter in a small saucepan over medium heat. Add the sliced garlic and cook for 30 seconds until fragrant and just starting to turn golden — watch it closely so it does not burn. Stir in the crushed tomatoes, dried oregano, halved kalamata olives, and a pinch of red pepper flakes. Let the sauce bubble gently for 2 minutes, stirring occasionally. The butter will emulsify with the tomato into a glossy, concentrated sauce. Remove from heat and set aside.

  5. Melt the mozzarella. When the tempeh and eggplant are done, arrange them back in the air fryer basket (or keep them in if you did not batch). Tear the fresh mozzarella into pieces and distribute evenly over the tempeh and eggplant. Air fry at 400°F (200°C) for 2 more minutes, just until the mozzarella is melted, bubbly, and starting to brown at the edges.

  6. Assemble the bowls. Divide the zucchini noodles between two wide bowls. Drizzle each portion with half the remaining tablespoon of olive oil and toss lightly. Arrange the mozzarella-topped tempeh and eggplant over the zucchini noodles. Spoon the warm pizzaiola sauce over everything, making sure each bowl gets its share of olives. Finish with a generous tablespoon of grated parmesan, several torn basil leaves, and freshly cracked black pepper.

Nutrition per Serving

Nutrient Amount
Calories ~590 kcal
Fat ~47g
Protein ~32g
Total Carbs ~16g
Fiber ~7g
Net Carbs ~9g

Approximate values based on standard USDA data for the stated ingredients and portions. Your results may vary by brand.

Tips & Variations

Do not skip preheating the air fryer. Starting with a hot basket gives the tempeh an immediate sear that produces the crispiest exterior. If you place tempeh into a cold air fryer, it steams before it crisps and you end up with a chewy, pale result instead of the golden crunch you want.

Choose the right tempeh for keto. Plain soy tempeh is your best bet — it has the lowest carb count at about 3 to 4 grams of net carbs per 3-ounce serving. Avoid tempeh made with grains like barley or rice, which can double the carb content. Check the label and look for soy-only varieties or ones that include flax or hemp seeds.

Swap mozzarella for burrata if you want a richer bowl. Burrata adds an extra layer of creaminess when it is torn open over hot tempeh, and the macros are nearly identical to fresh mozzarella. Add it after air frying so it stays soft rather than melting completely into the other ingredients.

Control the tomato carefully. Two tablespoons of crushed tomatoes keeps the sauce flavorful without spiking the carb count. A full cup of marinara would add roughly 8 to 10 grams of net carbs per serving. The small amount here is enough to coat everything in that familiar pizzaiola flavor when combined with the butter, garlic, and oregano.

For meal prep, store components separately. Keep the air-fried tempeh and eggplant in one container, the sauce in a small jar, and the raw zucchini noodles wrapped in a paper towel inside a sealed container. They hold well for up to 4 days in the refrigerator. Reheat the tempeh and eggplant in the air fryer at 375°F (190°C) for 3 to 4 minutes to restore the crispiness, warm the sauce on the stovetop or in the microwave, and toss the zoodles fresh.

Frequently Asked Questions

Why is tempeh a good protein source for vegetarian keto?
Tempeh is one of the best plant-based proteins for keto because it delivers a strong protein-to-carb ratio compared to other options like beans or lentils, which are far too starchy. A 3-ounce serving of plain soy tempeh provides roughly 17 grams of protein with only about 3 to 4 grams of net carbs. It also contains naturally occurring fats from the soybeans, which helps your overall macro balance. As a fermented food, tempeh is easier to digest than unfermented soy and provides beneficial probiotics that support gut health — something many people on keto find helpful during adaptation.
Can I use tofu instead of tempeh in this recipe?
You can, but the texture and carb count will differ slightly. Use extra-firm tofu, press it well for at least 20 minutes to remove moisture, then slice into planks and marinate the same way. Tofu has slightly fewer carbs than tempeh — about 1 to 2 grams of net carbs per 3-ounce serving — but it also has less protein and less fat, so your macros will shift. Expect a softer interior with a crispy shell rather than the dense, nutty bite of tempeh. You may want to increase the air fryer time by 2 to 3 minutes to compensate for the higher moisture content.
How should I store and reheat leftovers?
Store each component separately in airtight containers in the refrigerator for up to 4 days. The raw zucchini noodles keep best when wrapped in a dry paper towel inside a sealed container — this absorbs excess moisture and prevents them from getting soggy. To reheat, place the tempeh and eggplant back in the air fryer at 375°F for 3 to 4 minutes until crispy again. Warm the sauce briefly in a small saucepan or microwave for 30 seconds. Add fresh mozzarella at serving time and let the heat from the tempeh soften it, or add it during the last minute of reheating in the air fryer.
How can I make this dairy-free for vegan keto?
Replace the butter in the pizzaiola sauce with an equal amount of extra-virgin olive oil or coconut oil. Swap the fresh mozzarella for a plant-based mozzarella that melts — brands like Miyoko's or Violife work well in the air fryer. Skip the parmesan or use a nutritional yeast and hemp seed blend as a topping instead. These swaps keep the fat content high and the carbs low while eliminating all dairy. The flavor profile will shift slightly, but the garlic, oregano, and olives carry the pizzaiola character on their own.
My tempeh always sticks to the air fryer basket — how do I prevent that?
The olive oil in the marinade should provide enough coating, but if your tempeh still sticks, lightly spray the air fryer basket with avocado oil before placing the planks inside. Avoid using nonstick cooking sprays that contain propellants, as they can damage the basket's coating over time. Another trick is to let the tempeh marinate for a full 10 minutes so the oil absorbs into the surface, which creates a natural release layer. If you have a parchment liner designed for air fryers with perforated holes, that works perfectly and makes cleanup effortless.