Tempeh BLT
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
3 steps. 10 minutes total.
- 1
Step 1
- a.Prepare the Tempeh and Marinade (15 mins)
- b.Optional but recommended: Place the whole block of tempeh in a steamer basket over boiling water. Steam for 10 minutes to remove any bitterness. Let it cool slightly.
- c.Slice the tempeh block into thin strips, about 1/8-inch thick.
- d.In a shallow dish, whisk together the soy sauce, maple syrup, liquid smoke, smoked paprika, garlic powder, and black pepper.
- e.Add the tempeh strips to the marinade, gently tossing to ensure each piece is fully coated. Let it marinate for at least 10-15 minutes, or longer for more flavor.
- 2
Step 2
- a.Cook the Tempeh Bacon (5-8 mins)
- b.Heat the vegetable oil in a large skillet or cast-iron pan over medium-high heat.
- c.Carefully place the marinated tempeh strips in a single layer, being careful not to overcrowd the pan. Cook in batches if necessary.
- d.Fry for 2-4 minutes per side, until the edges are crispy and the tempeh is deeply browned and caramelized. Watch closely as the maple syrup can cause it to burn.
- e.Remove the cooked tempeh from the pan and place it on a plate lined with a paper towel to absorb any excess oil.
- 3
Step 3
- a.Assemble the Sandwiches (2 mins)
- b.While the tempeh is cooking, toast the 8 slices of bread to your desired crispness.
- c.Spread a generous layer of vegan mayonnaise on one side of each slice of toasted bread.
- d.On 4 of the slices, layer a leaf of romaine lettuce, a few slices of fresh tomato, and a generous amount of the crispy tempeh bacon.
- e.Top with the remaining 4 slices of bread, mayo-side down. Slice the sandwiches in half diagonally and serve immediately for the best texture.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra crispy tempeh, slice it as thinly as possible without it breaking.
- 2Don't skip the liquid smoke! It's the key ingredient for that classic 'bacon' flavor.
- 3Press the sandwich down gently after assembling to help it hold together better before slicing.
- 4Leftover tempeh bacon is delicious in salads or grain bowls and can be stored in an airtight container in the refrigerator for up to 4 days.
Adapt it for your goals.
Spicy Kick
Add 1/2 teaspoon of sriracha or a pinch of cayenne pepper to the marinade for a fiery twist.
Gourmet StyleGourmet Style
Use arugula instead of lettuce, add slices of creamy avocado, and use a garlic aioli instead of plain vegan mayo.
Gluten FreeGluten-Free
Use tamari instead of soy sauce in the marinade and assemble the sandwich on your favorite gluten-free bread.
Why this is on our healthy list.
Plant-Based Protein Power
Tempeh is a complete protein, providing all nine essential amino acids necessary for muscle repair, immune function, and overall body maintenance.
Supports Gut Health
As a fermented food, tempeh contains prebiotics and can contain probiotics that help nourish beneficial gut bacteria, supporting a healthy digestive system.
Heart-Healthy Choice
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.
Rich in Isoflavones
Soy isoflavones are powerful plant compounds with antioxidant properties that may help reduce inflammation and support bone health.
Frequently asked questions
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.