Crispy Tempeh BLT Sandwich

The BLT sandwich is a timeless favorite, known for its combination of crispy bacon, fresh lettuce, and juicy tomato, all sandwiched between slices of bread. But what if we told you there’s a way to enjoy all the delicious crunch and flavor of a BLT without the bacon? Enter the Crispy Tempeh BLT, a plant-based version that swaps out the meat for tempeh, delivering a savory, satisfying, and healthier alternative.

Not only is this sandwich delicious, but it also comes with the added nutritional benefits of tempeh. Whether you’re vegan, vegetarian, or just looking to add more plant-based meals to your diet, this crispy tempeh BLT will soon become your new go-to sandwich.

Why Tempeh?

Tempeh is a fermented soy product, similar to tofu but with a firmer texture and a nuttier flavor. It’s made by fermenting cooked soybeans and pressing them into a compact cake, which gives tempeh its unique, chewy texture. Unlike tofu, which is made by coagulating soy milk, tempeh retains the whole soybean, making it a more nutrient-dense food.

But the benefits of tempeh go far beyond its texture and taste. Here’s why tempeh is the perfect addition to your crispy BLT:

Benefits of Tempeh

1. High in Protein: Tempeh is an excellent source of plant-based protein, offering around 15 grams per 3-ounce serving. This makes it a great choice for those who are looking to boost their protein intake, whether you’re vegan, vegetarian, or just want to reduce your consumption of animal products.
2. Rich in Fiber: Tempeh is also a good source of dietary fiber, which helps support digestive health and keeps you feeling fuller for longer. Fiber is essential for maintaining healthy cholesterol levels and promoting a balanced gut microbiome.
3. Packed with Nutrients: Tempeh is loaded with essential nutrients like iron, magnesium, and B vitamins. These nutrients help support energy levels, bone health, and overall well-being.
4. Contains Probiotics: The fermentation process used to make tempeh encourages the growth of beneficial bacteria, or probiotics, which support gut health and digestion.
5. Lower in Saturated Fat: Unlike traditional bacon, which is high in saturated fat and cholesterol, tempeh is much lower in unhealthy fats. It provides a heart-healthy alternative that doesn’t compromise on flavor or texture.

How to Make Crispy Tempeh BLT

Now that you know why tempeh is such a fantastic choice, let’s dive into how to make the perfect crispy tempeh BLT.

Ingredients:

Tempeh Bacon

• 8 ounces tempeh
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon maple syrup
• 1 1/2 teaspoons apple cider vingegar
• 1 teaspoon liquid smoke
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon ground black pepper

Sandwiches

• 6 slices Ezekiel Sprouted Grain Bread or gluten-free bread
• 6 tablespoons oil-free hummus
• 6 romaine lettuce leaves shredded
• 1 large heirloom tomato or 2 medium beefsteak tomatoes

Instructions:

1. Preheat your oven to 325℉ degrees. Cut the tempeh into 1/8-inch-thick slices crosswise. Lay them out flat, without overlapping, on a baking sheet lined with parchment paper.
2. In a small dish, whisk together the soy sauce, maple syrup, apple cider vinegar, liquid smoke, smoked paprika, and black pepper. Brush the marinade evenly over all the tempeh slices. Hold back any extra if you have it. 
3. Bake for 15 minutes, or until the tempeh is beginning to brown. Flip the slices, brush with any reserved marinade, and bake for 5 – 10 minutes longer, until dark brown and crisp around the edges. Let cool for at least a few minutes before using.
4. To assemble the sandwiches, spread 1 tablespoon of hummus on each slice of bread. On one slice, stack half of the tomato, lettuce, and tempeh bacon. Top with a second slice of bread, hummus-side-down. Repeat with the remaining ingredients.
5. Slice sandwiches in half, if desired, or wrap to take them on the go! Enjoy at room temperature.

Why You’ll Love This Vegan BLT:

• Satisfying and Flavorful: With the smoky, savory tempeh, crunchy lettuce, and juicy tomato, every bite is full of flavor and texture, making it a perfect replacement for a traditional BLT.
• Nutrient-Dense: Packed with protein, fiber, and essential vitamins and minerals, this tempeh BLT not only tastes great but also nourishes your body.
• Easy to Make: With just a few ingredients and simple steps, you can enjoy a plant-based version of the classic BLT in under 30 minutes.
• Customizable: Feel free to add your favorite toppings such as avocado, pickles, or onions for extra flavor. You can also make it spicy by adding some hot sauce or sriracha.

This vegan BLT is a perfect example of how plant-based versions of traditional comfort foods can be just as satisfying, if not more so. With its rich protein content, fiber, and heart-healthy benefits, tempeh is a versatile ingredient that can elevate any meal. Whether you’re vegan, vegetarian, or simply looking to incorporate more plant-based foods into your diet, this sandwich is a must-try. Enjoy all the flavors of a classic BLT with a nutritious twist!

Other whole food plant-based recipes you might like:

• Loaded Vegan Pita Pizzas with Oil-Free Cheese
• Chipotle Black Bean Burgers
• Crispy Air Fryer Tofu Nuggets (Vegan & Oil Free)
• Vegan BBQ Pulled Pork Sandwiches (oil free)
• Homestyle Tofu Sloppy Joes Recipe

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