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BLTs with Tempeh Bacon

Courtney Crary

BLTs with Tempeh Bacon

Healthy vegan sandwiches can be JUST as delicious, filling, and packable as their non-vegan alternatives. These BLTs with Tempeh Bacon are full of that sweet, salty, smoky flavor we all expect from bacon and paired with elevated condiments, like mashed avocado and dijon mustard. Totally vegan, whole food plant-based, and oil-free with an easy gluten-free option.

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BLTs with Tempeh Bacon

BLTs with Tempeh Bacon

Yield: 2
Author:
Prep time: 2 hourCook time: 5 MTotal time: 2 H & 5 M
Healthy vegan sandwiches can be JUST as delicious, filling, and packable as their non-vegan alternatives. These BLTs with Tempeh Bacon are full of that sweet, salty, smoky flavor we all expect from bacon and paired with more elevated condiments than mayo, like mashed avocado and dijon mustard. Totally vegan, whole food plant-based, and oil-free with an easy gluten-free option.

Ingredients:

For the Tempeh Bacon
  • 1 8oz package tempeh, thinly sliced
  • 1 Tbsp tomato paste
  • 1/4 cup soy sauce (use tamari for GF option)
  • 1/4 pure maple syrup
  • 1 Tbsp liquid smoke
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
For the BLTs
  • 4 slices Whole Wheat Bread, lightly toasted (or a whole grain gluten-free bread)
  • 1 avocado
  • 1 heirloom tomato, thinly sliced
  • 2-4 lettuce leaves
  • Dijon mustard
  • optional toppings: sprouts, thinly sliced onions, pickles

Instructions:

How to cook BLTs with Tempeh Bacon

For the Tempeh Bacon
  1. In a small bowl, whisk together the tomato paste, soy sauce or tamari, maple syrup, liquid smoke,  onion powder, and garlic powder.
  2. Place the thinly sliced tempeh in a large, shallow dish or small baking sheet with raised edges.  
  3. Pour the marinade over the tempeh and ensure all sides are coated equally.  
  4. Cover loosely and set in the fridge for at least 2 hours (overnight is preferable).
  5. Heat a nonstick pan or griddle over medium heat.  
  6. Cook the tempeh for 2-3 minutes on each side.
For the BLTs
  1. In a small bowl, mash the avocado with a fork.
  2. Spread a generous, even layer of avocado over two slices of bread.
  3. Spread an even layer of dijon mustard over the remaining two slices of bread.
  4. Build your sandwiches by layering sliced tomato, tempeh bacon, lettuce, and any other additional toppings you desire, between one slice of avocado bread and one slice of dijon mustard bread.
  5. Cut in half and serve it up!

Notes:

I found that one package of tempeh yielded two very hearty sandwiches. Double this recipe to make more sandwiches.

Calories

506.90

Fat (grams)

29.11

Sat. Fat (grams)

6.22

Carbs (grams)

39.99

Fiber (grams)

11.86

Net carbs

28.13

Sugar (grams)

9.03

Protein (grams)

32.51

Sodium (milligrams)

2084.32

Cholesterol (grams)

0.00
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About the recipe:

I went to undergrad in the most liberal, culturally-diverse place in Montana: Missoula. If you’re looking for vegan food in Montana, Missoula is a good place to be. While I wasn’t vegan in college, I did begin dipping my toes in the waters of more unfamiliar foods like tofu largely thanks to The Good Food Store.

The Good Food Store is a co-op that’s been in Missoula for over forty years and has grown tremendously since it first opened. I can only describe it as being like Whole Foods, but better. The bulk section is better, they have a wider variety of pantry items and canned goods, they have cooking classes, and the freshly-made food available in the deli section is restaurant quality without the wait times and the price tag.

Needless to say, I LOooVee the Good Food Store. I actually worked there during college and I STILL love it. Whenever we make it to Missoula (which is far too rare, these days), we always stop there for a tempeh sandwich on a ciabatta roll and a vegan chocolate chip cookie.

This is not an unpaid advertisement for the Good Food Store, but rather my rambling way of introducing tempeh sandwiches. The GFS has the BEST tempeh for sandwiches I’ve ever found and, even living in NYC with lots of great vegan food around, I find myself drooling over the memory of their tempeh sandwiches. So, I wanted to try to make my own approximation. Tempeh works so well as a meat replacement for sandwiches. It holds together, is filling and protein-rich, soaks up flavor like a champ, and has a great texture. I used my same “bacon” marinade that I used in my Savory Breakfast Bowl and it worked perfectly. It may not be quite as good as the GFS, BUT it is oil-free!

RECIPE NOTES:

  1. MAKE THIS GLUTEN-FREE by simply using GF bread and tamari instead of soy sauce in the bacon marinade.

  2. If you are making this for picky eaters, you can use a vegan mayonnaise instead of dijon and avocado. It won’t be oil-free, but it will have a more neutral taste. There are many brands available. I can attest that the Follow Your Heart Vegenaise is a great option.

  3. For a super filling sandwich, use 4oz of tempeh per serving (that’s two sandwiches for 1 8oz package of tempeh).

  4. If you have the time, allow the tempeh to marinade overnight. The longer it marinades, the more “bacon-y” it will be. If you forget, put the tempeh in the marinade first thing in the morning for tempeh sandwiches at lunch.

  5. These pack well, and are therefore a great option for a day hike, lunch for work or school, or picnics.

I hope these tasty, healthy alternatives to BLTs reignite your passion for the lowly sandwich! If you’re ever in Missoula, Montana be sure to grab a build-your-own tempeh sandwich from the Good Food Store. I like mine on a ciabatta roll with avocado, dijon, lettuce, sprouts, red onion, and pickled jalapeños (I have this down to a science).

Did you make this recipe? Let me know! Tag me on Instagram @notlikemama. I love to see your versions of my recipes!

Happy Cooking,

Courtney

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