Imagine cracking open a meal-prep container at your desk and being hit with the aroma of oregano, lemon zest, and smoked paprika — golden slabs of halloumi nestled beside warmly spiced tempeh crumbles, all drizzled with a bright, herbaceous tahini dressing. These Greek Tempeh Souvlaki Bowls deliver the bold, sun-drenched flavors of a Mediterranean mezze spread in a format that is perfectly portioned and ready to reheat in minutes. Every bite balances the satisfying chew of marinated tempeh with the salty, squeaky crispness of pan-fried halloumi and the cool crunch of cucumbers and olives.

With 38 grams of fat, 29 grams of protein, and only 8 grams of net carbs per serving, these bowls nail the keto macro balance effortlessly. The generous olive oil–based marinade and tahini dressing provide heart-healthy monounsaturated fats, while the combination of tempeh and halloumi delivers a double hit of complete protein. Fat accounts for roughly 68% of calories — right in the keto sweet spot.

Best of all, this entire recipe comes together in under 45 minutes and yields four perfectly portioned bowls that stay fresh in the fridge for up to five days. The cauliflower rice base, crunchy vegetables, and protein components all reheat beautifully without going soggy, making this one of the most weekday-friendly keto lunches you can batch cook. Prepare it on Sunday evening and your lunches are handled through Thursday.

Ingredients (serves 4)

For the souvlaki tempeh:

  • 16 oz (450g) tempeh, cut into ½-inch cubes
  • 3 tablespoons (45ml) extra-virgin olive oil
  • 2 tablespoons (30ml) fresh lemon juice
  • 2 cloves garlic, minced
  • 1½ teaspoons dried oregano
  • 1 teaspoon smoked paprika
  • ½ teaspoon ground cumin
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper

For the crispy halloumi:

  • 8 oz (225g) halloumi cheese, sliced into ¼-inch planks
  • 1 tablespoon (15ml) extra-virgin olive oil

For the cauliflower rice base:

  • 4 cups (480g) riced cauliflower, fresh or frozen
  • 1 tablespoon (15ml) extra-virgin olive oil
  • 1 teaspoon za'atar seasoning
  • ¼ teaspoon sea salt

For the herb tahini dressing:

  • 3 tablespoons (45g) tahini
  • 2 tablespoons (30ml) extra-virgin olive oil
  • 2 tablespoons (30ml) fresh lemon juice
  • 1 tablespoon (15ml) water, plus more to thin
  • 1 clove garlic, finely grated
  • 2 tablespoons fresh parsley, finely chopped
  • 1 tablespoon fresh dill, finely chopped
  • ¼ teaspoon sea salt

For the bowl assembly:

  • 1 medium cucumber (about 6 oz / 170g), diced
  • 16 Kalamata olives (about 2 oz / 56g), halved
  • 2 oz (56g) crumbled feta cheese
  • ½ teaspoon red pepper flakes (optional)

Instructions

  1. Steam the tempeh. Bring about an inch of water to a boil in a saucepan fitted with a steamer basket. Steam the tempeh cubes for 10 minutes — this removes bitterness and opens the pores so the marinade penetrates deeply. Drain and pat dry with a clean towel.

  2. Marinate the tempeh. In a medium bowl, whisk together 3 tablespoons olive oil, lemon juice, garlic, oregano, smoked paprika, cumin, salt, and pepper. Add the steamed tempeh cubes and toss gently until every piece is well coated. Let sit for at least 10 minutes while you prepare the other components. For deeper flavor, marinate in the fridge for up to 24 hours.

  3. Cook the cauliflower rice. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the riced cauliflower, za'atar, and salt. Cook for 5 to 6 minutes, stirring occasionally, until the cauliflower is tender and any excess moisture has evaporated. The edges should just begin to turn golden. Transfer to a large bowl and set aside.

  4. Pan-fry the tempeh. Using the same skillet over medium-high heat, add the marinated tempeh cubes along with any remaining marinade. Cook for 6 to 8 minutes, turning every couple of minutes, until the cubes are deeply golden and caramelized on at least two sides. The edges should look crispy and lightly charred. Transfer to a plate.

  5. Crisp the halloumi. Wipe the skillet clean and return to medium heat. Add 1 tablespoon olive oil and lay the halloumi slices in a single layer. Cook undisturbed for 2 to 3 minutes per side until each plank develops a rich, golden-brown crust. The cheese should be crispy on the outside but still slightly soft and squeaky inside. Transfer to a cutting board and slice each plank into bite-sized strips.

  6. Make the herb tahini dressing. In a small bowl, whisk together tahini, olive oil, lemon juice, water, grated garlic, parsley, dill, and salt until smooth. The dressing should be pourable — add another teaspoon of water at a time if it seems too thick. Taste and adjust lemon juice or salt as needed.

  7. Assemble the bowls. Divide the za'atar cauliflower rice evenly among four meal-prep containers. Arrange the souvlaki tempeh cubes and halloumi strips on top of each portion of cauliflower rice. Add the diced cucumber and halved Kalamata olives alongside. Crumble the feta evenly over all four bowls. Sprinkle with red pepper flakes if using.

  8. Store the dressing separately. Divide the herb tahini dressing into four small containers or silicone cups. Keep the dressing separate from the bowls until ready to eat — this prevents the cauliflower rice from getting soggy during storage.

  9. To serve. When ready to eat, remove the dressing container. Microwave the bowl for 1½ to 2 minutes until warmed through, or enjoy it cold. Drizzle the herb tahini dressing generously over the top and dig in.

Nutrition per Serving

Nutrient Amount
Calories ~502 kcal
Fat ~38g
Protein ~29g
Total Carbs ~13g
Fiber ~5g
Net Carbs ~8g

Nutrition values are approximate and based on the stated ingredients and serving sizes.

Tips & Variations

Don't skip steaming the tempeh. Steaming is a game-changer for tempeh — it mellows out the naturally bitter, fermented flavor and creates a spongier texture that absorbs the souvlaki marinade far more effectively. If you are pressed for time, you can simmer the cubes in salted water for 10 minutes instead.

Swap halloumi for pan-fried feta if you prefer. While halloumi delivers that iconic crispy, squeaky texture, firm feta slices pan-fried in olive oil make a wonderful substitute with a tangier, creamier result. Just note that feta is softer and will crumble more easily, so handle it gently.

Watch the hidden carbs in store-bought za'atar. Some za'atar blends contain added sumac berries or wheat, which can bump up the carb count unexpectedly. Check the label and choose a blend that lists sesame seeds, thyme, oregano, and sumac as the primary ingredients without fillers. Alternatively, make your own by mixing 1 tablespoon toasted sesame seeds with 1 teaspoon each dried thyme and dried oregano.

Add extra fat if your macros need a boost. If you are targeting higher fat intake, toss a quarter of a sliced avocado into each bowl at serving time, or increase the olive oil in the dressing by a tablespoon. Each tablespoon of olive oil adds roughly 14 grams of fat and 120 calories without affecting the carb count.

These bowls taste great cold, too. If you don't have access to a microwave at work, these bowls work beautifully as cold Mediterranean salad bowls. The tempeh and halloumi are both delicious at room temperature, and the crisp cucumber and olives stay perfectly crunchy.

Frequently Asked Questions

Is tempeh keto-friendly? It seems high in carbs compared to other proteins.
Tempeh does contain more carbs than eggs or cheese, but it is still very much keto-compatible when portioned correctly. An 8-ounce block of tempeh contains roughly 18 grams of total carbs but also about 6 grams of fiber, yielding around 12 grams of net carbs for the entire block. Split across four servings, that is only about 3 grams of net carbs per serving from the tempeh — well within keto limits. The trade-off is worth it because tempeh provides 21 grams of complete plant protein per serving along with gut-friendly probiotics from its fermentation process.
Can I use tofu instead of tempeh in this recipe?
Yes, extra-firm tofu works as a substitute, though the texture and flavor will differ noticeably. Press the tofu for at least 30 minutes to remove excess moisture, then cube and marinate it the same way. Tofu will be softer and milder, so consider pan-frying it a few minutes longer to develop a crispier crust. The net carb count will drop slightly since tofu is lower in carbs than tempeh, but protein will also decrease by a few grams per serving.
How long do these meal-prep bowls last in the fridge?
Stored in airtight containers with the tahini dressing kept separate, these bowls stay fresh and delicious for up to five days in the refrigerator. The tempeh and halloumi actually improve over the first day or two as they continue to absorb the residual marinade flavors. The cucumber may release a small amount of moisture after day three, so if this bothers you, store the diced cucumber in a separate small container and add it fresh when serving. Do not freeze these assembled bowls, as the halloumi and cucumber textures suffer significantly from freezing and thawing.
How can I make this recipe dairy-free for vegan keto?
To make this fully vegan, replace the halloumi with an extra 4 ounces of tempeh per serving or use thick-sliced, pan-fried smoked tofu for a similar salty, savory element. Omit the crumbled feta or replace it with nutritional yeast flakes for a cheesy, nutty topping without dairy. The herb tahini dressing is already completely plant-based, so no changes needed there. These swaps will lower the fat content slightly, so consider adding a tablespoon of hemp seeds or extra olive oil to each bowl to maintain the keto fat ratio.
My tempeh is not getting crispy — what am I doing wrong?
The most common culprits are overcrowding the skillet and not drying the tempeh thoroughly after steaming. Make sure you pat the steamed cubes very dry with paper towels or a clean kitchen towel before adding them to the marinade. When cooking, give each cube at least half an inch of space in the skillet — work in two batches if your pan is not large enough. Keep the heat at medium-high and resist the urge to stir constantly. Let each side develop a golden crust for a full 2 minutes before turning. Using a well-seasoned cast-iron skillet also makes a significant difference in achieving that satisfying caramelized exterior.