High-protein Plant-Based Tempeh Sandwich with crispy, smoky tempeh bacon is a quick, healthy, and delicious lunch or dinner.
(This blog post is sponsored by Lightlife)
Packed with iron, fiber, and vitamin B12, this is the ultimate plant-based BLT recipe. Tempeh is a plant-based superfood with 18 grams of protein per serving. It is a fermented food that's packed with fiber, so it's great for gut health.
While tempeh is an awesome plant-based protein — it can be a bit of an acquired taste. It has a nutty, mushroom-like flavor that can be overpowering or even bitter if it's not prepared well. That's why this is the perfect recipe if you are new to tempeh. The marinade adds a smoky, sweet, and salty flavor to the tempeh and when cooked, the crispy texture of the tempeh bacon is tantalizing.
This Plant-Based Tempeh Sandwich recipe was inspired by my Caramelized Tofu & Onion Sandwich on this site, as well as this Vegan Rib Sandwich with Street Corn.
Jump to:
👩🏼🌾 Ingredients
- Tempeh: I used Lightlife Original Tempeh (sponsored) to make the tempeh bacon for this high-protein plant-based tempeh sandwich. It is the number one selling tempeh and for good reason. Made with just three simple ingredients (organic soybeans, water, and organic brown rice), it is super clean without fillers or processed ingredients.
- Nutritional yeast adds vitamin B12, protein, and an umami flavor to this plant-based BLT recipe.
- Smoked paprika adds a smoky flavor to the marinade.
- Avocado is optional but I highly recommend adding some. It adds heart healthy fats, potassium, and fiber, and leaves you filling fuller for longer.
- Bread: I used high-protein bread to pack even more protein into this sandwich.
See recipe card for quantities.
🥑 Substitutions
- Lettuce - instead of lettuce, you can use arugula, baby spinach, or baby kale
- Tempeh - use tofu instead to change things up
- Bread - Use a high-protein bread for a protein-packed plant-based tempeh sandwich. You can also use large lettuce leaves and make lettuce wraps instead.
- Tamari - substitute with soy sauce as needed, and use low sodium for less salty tempeh bacon
- Liquid smoke - add this ingredient to taste for an even smokier flavor
Pair this sandwich with my Easy Vegan Tomato Basil Soup. For more delicious marinades, check out these Three Easy Tempeh Marinade Recipes on my site.
📖 Instructions
Step 1. Slice the block of tempeh into ¼-inch-thick strips. I used Lightlife tempeh.
Step 2. Transfer the tamari, maple syrup, apple cider vinegar, nutritional yeast, smoked paprika, and garlic powder to a rimmed baking sheet or rectangular dish. Mix.
Step 3. Place the sliced tempeh into the marinade in a single layer and cover with the marinade. Let sit for 5 minutes. Flip the pieces over and marinate for at least 10 minutes more, or up to 2 hours.
Step 4. Heat a drizzle of oil in a large nonstick skillet over medium-high heat. Cook the tempeh for about 4 minutes on each side, or until golden brown. Or bake without oil for oil-free.
Step 5. Pour the remaining marinade over the tempeh bacon and cook for another minute. Remove the tempeh bacon from the pan.
Step 6. For serving: Prepare a plant-based BLT with bread, mayonnaise, tempeh bacon, lettuce, and tomatoes. Add avocado for a delicious plant-based BLTA!
💡 Expert Tips
- I used Lightlife Original Tempeh (paid affiliate) with 18 grams protein per serving to make the tempeh bacon.
- I used Ezekiel 4:9 sprouted high-protein bread.
- For crispy tempeh bacon, make sure to cook the tempeh in a single layer. Do not overcrowd the skillet. You may need to cook it in batches. Be careful not to let the tempeh burn.
- For oil-free, bake or air fry the tempeh strips instead.
- Nutritional yeast is option but recommended. It adds an umami flavor and vitamin B12 to the marinade.
- Storage: Refrigerate any remaining tempeh bacon in an airtight container for up to 4 days. Reheat in an oven, microwave, or skillet. You can also marinate the tempeh ahead of time and refrigerate overnight.
🙋🏽♀️ Recipe FAQs
While both ingredients are excellent plant-based foods made from soybeans, tempeh is less processed than tofu, significantly higher in protein, and a fermented food. For these reasons, it is considered a healthier option.
Tempeh tastes best when it is cooked, especially if you steam it first. Place the block of tempeh in a saucepan with water to cover by about 2 inches. Bring the water to a boil, reduce the heat, and simmer for 5 to 10 minutes. This reduces the bitter flavor and opens the pores of the tempeh so it can readily absorb even more of the marinade.
Yes! Marinate the tempeh up to one day ahead of time and refrigerate. You can also cook the tempeh bacon beforehand and reheat it in a microwave, oven, air fryer, or skillet. Serve as a protein side for all your favorite veggie bowls. It's good for up to 4 days.
🍽 Related Recipes
👩🏽🍳 Made This Recipe?
Share your Plant-Based Tempeh Sandwich (Plant-Based Tempeh BLT) creation with me on Instagram. It makes my day to see you recreate my recipes.
I would love it if you would ⭐️ rate this recipe and leave a comment. Thank you in advance.
📖 Recipe
Plant-Based Tempeh Sandwich
Ingredients
- 8 ounces tempeh Lightlife Original Tempeh
- 3 tablespoons tamari or soy sauce
- 2 tablespoons maple syrup or to taste
- 2 teaspoons apple cider vinegar
- 2 tablespoons nutritional yeast (optional but recommended)
- 1 ½ teaspoons smoked paprika
- 1 teaspoon garlic powder
- ¼ teaspoon chipotle powder (optional)
For serving:
- 1 large avocado sliced
- 1 large tomato sliced
- Vegan mayonaise (homemade or store-bought)
- 6 slices high-protein bread (or bread of choice)
Instructions
- Slice the block of tempeh into ¼-inch-thick strips.
- Make the marinade: Transfer the tamari, maple syrup, apple cider vinegar, nutritional yeast, smoked paprika, garlic powder, and chipotle (if using) to a rimmed baking sheet or rectangular dish. Mix well to combine.
- Marinate the tempeh: Place the sliced tempeh into the marinade in a single layer and cover with the marinade. Let sit for 5 minutes. Flip the pieces over and marinate for at least 10 minutes more, or up to 2 hours.
- Cook the tempeh: Heat a drizzle of oil in a large nonstick skillet over medium-high heat. Cook the tempeh for about 3 minutes on each side, or until golden brown. Be careful not to let it burn, and add more oil as needed.
- Add marinade: Pour the remaining marinade over the tempeh bacon and cook for about one minute more, or until all the marinade is absorbed, tossing the tempeh strips gently. Remove them from the pan.
- For serving: Prepare a plant-based BLT with bread, mayonnaise, tempeh bacon, lettuce, and tomatoes. Add avocado for a TLTA!
Notes
- I used Lightlife Original Tempeh (18 grams protein per serving) to make the tempeh bacon.
- I used Ezekiel 4:9 sprouted high-protein bread.
- For crispy tempeh bacon, make sure to cook the tempeh in a single layer. Do not overcrowd the skillet. You may need to cook it in batches. Be careful not to let the tempeh burn.
- For oil-free, bake or air fry the tempeh strips instead.
- Nutritional yeast is option but recommended. It adds an umami flavor and vitamin B12 to the marinade.
- Storage: Marinate the tempeh up to one day ahead of time and refrigerate. You can also cook the tempeh bacon beforehand and reheat it in a microwave, oven, or skillet. It's good for up to 4 days.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Neena Chandiramani
Vegan BLT - this can’t be beat!
Nisha Melvani
It's a staple!!! Great for kids too.
Primla Goddard
This marinade does wonders for the plant based tempeh ! The entire production only takes 20 minutes and produces a mouth watering sandwich!
Nisha Melvani
I'm so glad you enjoyed it. Thank you.
Jocelyn
So good! I just had it open faced on 2 Ezekiel’s and it was so good. I’ve been really wanting to eat more tempeh but I have to say it’s not a favorite. This will be a staple that I will have in my fridge all the time for a quick high protein lunch. Thank you!
Nisha Melvani
Makes my day to hear that! Tempeh is such a healthy plant-based food. I hope to encourage more people to give it a try! Thank you.
John
My marinade was not very liquidity.....suggestions? I used exact proportions as in the recipe...thanks, 💘 your site!
Nisha Melvani
You can add a little warm water if you want to thin it out more. Or a little lime juice to taste.