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A plant-based twist on the iconic BLT. Crispy, smoky tempeh bacon is layered with fresh lettuce, juicy tomato, and creamy mayo on toasted bread for a satisfying and savory sandwich.
For 4 servings
Prepare the Tempeh and Marinade (15 mins)
Cook the Tempeh Bacon (5-8 mins)
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A plant-based twist on the iconic BLT. Crispy, smoky tempeh bacon is layered with fresh lettuce, juicy tomato, and creamy mayo on toasted bread for a satisfying and savory sandwich.
This american recipe takes 25 minutes to prepare and yields 4 servings. At 492.1 calories per serving with 20.5g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or brunch.
Assemble the Sandwiches (2 mins)
Add 1/2 teaspoon of sriracha or a pinch of cayenne pepper to the marinade for a fiery twist.
Use arugula instead of lettuce, add slices of creamy avocado, and use a garlic aioli instead of plain vegan mayo.
Use tamari instead of soy sauce in the marinade and assemble the sandwich on your favorite gluten-free bread.
Tempeh is a complete protein, providing all nine essential amino acids necessary for muscle repair, immune function, and overall body maintenance.
As a fermented food, tempeh contains prebiotics and can contain probiotics that help nourish beneficial gut bacteria, supporting a healthy digestive system.
This sandwich is free of dietary cholesterol and low in saturated fat. The soy isoflavones in tempeh may also help improve cholesterol levels, contributing to cardiovascular health.
Soy isoflavones are powerful plant compounds with antioxidant properties that may help reduce inflammation and support bone health.
Each Tempeh BLT sandwich contains approximately 300-350 calories, depending on the type of bread and mayonnaise used. It's a satisfying and moderately caloric meal.
Yes, it's a very healthy option. It's packed with plant-based protein, fiber, and beneficial isoflavones from the tempeh. Compared to a traditional pork bacon BLT, it is free of cholesterol and much lower in saturated fat.
Absolutely! To make it in an air fryer, arrange the marinated tempeh strips in a single layer in the basket. Air fry at 375°F (190°C) for 8-12 minutes, flipping halfway through, until crispy.
While liquid smoke provides the most authentic flavor, you can increase the smoked paprika to 1.5 teaspoons and add 1/4 teaspoon of chipotle powder for a different kind of smoky heat.
Tempeh can sometimes have a slightly bitter or earthy flavor. Steaming it for 10 minutes before marinating helps to mellow out this flavor, resulting in a more savory and delicious tempeh bacon.