Tempeh Bacon BLT Sandwich
Smoky, savory tempeh 'bacon' sizzled to crispy perfection, then layered with crisp lettuce, juicy tomato, and creamy vegan mayo. A classic BLT sandwich, completely reimagined for a delicious plant-based lunch.
For 4 servings
- ~12 min
Prepare the tempeh and marinade
1.For the best flavor, steam the whole block of tempeh for 10 minutes to reduce any bitterness. Let it cool slightly.2.Slice the cooled tempeh into thin, bacon-like strips, about 1/8-inch thick.3.In a shallow dish, whisk together the soy sauce, maple syrup, liquid smoke, smoked paprika, and garlic powder.4.Add the tempeh strips to the marinade, turning gently to ensure each piece is well-coated. Let it marinate for at least 10 minutes, or up to an hour for deeper flavor. - ~8 min
Cook the tempeh 'bacon'
1.Heat the olive oil in a large skillet or frying pan over medium heat until it shimmers.2.Carefully place the marinated tempeh strips in a single layer. Cook in batches if needed to avoid overcrowding the pan.3.Cook for 3-4 minutes per side, until the tempeh is deeply browned and crispy at the edges.4.During the last minute of cooking, pour any remaining marinade over the tempeh. Cook until the sauce thickens into a sticky glaze.5.Remove the tempeh from the pan and set aside on a plate. - ~5 min
Assemble the BLT sandwiches
1.Toast the slices of whole wheat bread until golden and crisp.2.Spread 1 tablespoon of vegan mayonnaise evenly on one side of each toasted bread slice.3.On 4 of the bread slices, layer a lettuce leaf, a few slices of fresh tomato, and a quarter of the cooked tempeh 'bacon'.4.Season the tomato slices with a pinch of freshly ground black pepper.5.Top with the remaining 4 slices of bread, mayo-side down.6.Slice the sandwiches in half diagonally and serve immediately for the best texture.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra flavor, let the tempeh marinate for up to an hour in the refrigerator.
- 2Don't overcrowd the pan when cooking the tempeh. Cook in batches if necessary to ensure it gets crispy.
- 3Add a slice of vegan cheese or some mashed avocado for an even heartier sandwich.
- 4The tempeh bacon is great for meal prep. Store cooked strips in an airtight container in the fridge for up to 4 days.
- 5Adjust the smokiness to your liking by adding more or less liquid smoke.
- 6For a slightly different flavor profile, add a dash of apple cider vinegar to the marinade for a tangy kick.
Adapt it for your goals.
Gluten free
Use your favorite gluten-free bread. Ensure your soy sauce is certified gluten-free or use tamari instead.
healthyHealthy
Opt for a light or avocado oil-based vegan mayo. Add extra vegetables like cucumber or sprouts for more nutrients.
quickQuick
Skip the steaming step if you're short on time, though it helps reduce bitterness. You can also use a pre-marinated tempeh product.
high proteinHigh protein
Use a protein-rich bread, like one made with sprouted grains, and add a layer of hummus to the sandwich for an extra protein boost.
Why this is on our healthy list.
Complete Plant-Based Protein
Tempeh is made from whole soybeans and is a complete protein, containing all nine essential amino acids, making it an excellent choice for muscle repair and growth.
Supports Gut Health
As a fermented food, tempeh contains prebiotics, which help feed the beneficial bacteria in your gut, promoting a healthy digestive system.
Rich in Isoflavones
Soy isoflavones found in tempeh have antioxidant properties that may help reduce inflammation and support heart health.
Dairy-Free & Cholesterol-Free
This sandwich provides the satisfying experience of a classic BLT without any dairy or cholesterol, making it a heart-friendly option.
Frequently asked questions
Yes, it can be a very healthy choice. Tempeh is a great source of plant-based protein, fiber, and probiotics. Using whole wheat bread adds more fiber, and the sandwich is packed with fresh vegetables. It's also cholesterol-free.
