Plant-Based Tempeh Sandwich

Name: Plant-Based Tempeh Sandwich
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
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 1/2 teaspoons smoked paprika; 1 teaspoon garlic powder; 1/4 teaspoon chipotle powder ((optional)); 1 large avocado (sliced); 1 large tomato (sliced); Vegan mayonaise ((homemade or store-bought)); 6 slices high-protein bread ((or bread of choice))

👩🏼‍🌾 Ingredients

Vine tomatoes, Lightlife tempeh, maple syrup, tamari, lettuce, nutritional yeast, apple cider vinegar, garlic powder, smoked paprika, wholegrain bread, avocado, and apple cider vinegar on a white marble board.

Ingredients for Tempeh Sandwich made with Lightlife Original Tempeh (paid affiliate)

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

📖 Instructions

A packet of Lightlife tempeh with a block sliced thinly beside it and a chef's knife.

Step 1. Slice the block of tempeh into ¼-inch-thick strips. I used Lightlife tempeh.

A white baking dish with smoked paprika, tamari, maple syrup, nutritional yeast, apple cider vinegar, and garlic powder.

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.

Strips of Lightlife tempeh marinating in a brown marinade in a white baking dish.

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.

Strips of Lightlife tempeh sizzling in a black skillet.

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.

Tempeh bacon being placed on a green lettuce leaf in a sandwich with sliced tomatoes and wholewheat bread.

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

Is tempeh healthier than tofu?

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.

How can I make tempeh taste less bitter?

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.

Can I prepare tempeh bacon ahead of time?

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.

📖 Recipe