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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
Prepare the tempeh and marinade
Cook the tempeh 'bacon'
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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.
This american recipe takes 25 minutes to prepare and yields 4 servings. At 484.43 calories per serving with 22.76g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or brunch.
Assemble the BLT sandwiches
Use your favorite gluten-free bread. Ensure your soy sauce is certified gluten-free or use tamari instead.
Opt for a light or avocado oil-based vegan mayo. Add extra vegetables like cucumber or sprouts for more nutrients.
Skip the steaming step if you're short on time, though it helps reduce bitterness. You can also use a pre-marinated tempeh product.
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.
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.
As a fermented food, tempeh contains prebiotics, which help feed the beneficial bacteria in your gut, promoting a healthy digestive system.
Soy isoflavones found in tempeh have antioxidant properties that may help reduce inflammation and support heart health.
This sandwich provides the satisfying experience of a classic BLT without any dairy or cholesterol, making it a heart-friendly option.
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.
A Tempeh BLT sandwich made with this recipe has approximately 350-450 calories, depending on the bread and vegan mayonnaise used. The calories come from the tempeh, bread, oil, and mayo.
Absolutely! To make it in an air fryer, arrange the marinated strips in a single layer and cook at 375°F (190°C) for 8-12 minutes, flipping halfway through, until crispy. Brush with any remaining marinade at the end.
Tempeh has a firm texture and a nutty, earthy flavor. It's excellent at absorbing marinades, which is why it works so well as a bacon substitute, taking on the smoky and savory flavors.
