Vegan BLT Sandwich Recipe with Tempeh Bacon

Ingredients

• 1 block (about 250 g)tempeh
• 60 mlreduced-sodium soy sauce
• 30 mlmaple syrup
• ¼–½ teaspoonliquid smoke
• a dashgarlic powder
• 1 teaspoonolive oil
• 4 slicesbread
• to tastelettuce
• to tastetomato, sliced
• to tastevegan mayonnaise (avocado or hummus)
• to tasteshredded vegetables

Instructions

1. 1

   Slice the tempeh

   Cut the tempeh into strips.

2. 2

   Heat the oil

   Warm 1 teaspoon of olive oil in a non-stick frying pan over a medium heat.

3. 3

   Mix the sauce

   As the pan heats, whisk together the soy sauce, maple syrup, liquid smoke and garlic powder. Set the mixture aside.

4. 4

   Brown the tempeh

   When the pan is hot, arrange the tempeh strips in a single layer. Cook for a few minutes until golden, then turn them over and brown the other side.

5. 5

   Coat and caramelise

   Once both sides are browned, pour the sauce over the tempeh, using only as much as needed. Cook for a few more minutes, turning the strips until they are coated and caramelised, then transfer them to a plate.

6. 6

   Build the sandwiches

   Spread hummus or avocado on the bread, then add lettuce, tomato, the tempeh bacon and any other vegetables you like.

7. 7

   Serve the sandwiches

   Enjoy.

What is a vegan BLT?

A BLT is an American sandwich traditionally built around bacon, lettuce and tomato. This plant-based version replaces the bacon with tempeh cooked in a savoury-sweet sauce.

Tempeh gives the filling a substantial bite, while lettuce and tomato bring freshness and contrast. A creamy spread ties the layers together.

Nutrition and macros by portion

The nutrition label shows one serving as written: 244 calories, 9g protein, 42g carbs, 5g fat.

The bread and maple syrup provide most of the carbohydrates, while tempeh contributes protein and the olive oil and creamy spread contribute fat. Serve with extra salad or other vegetables for a fresh, filling plate.

Choosing and slicing tempeh

Tempeh: Cut the block into strips of roughly even thickness so they brown at a similar rate. Keep them sturdy enough to turn without breaking.

Bread: Use four slices that can support the moist tomato and tempeh. The recipe does not specify a bread type, so choose one you enjoy.

Getting the tempeh browned

Single layer: Give the strips space in the pan so they can brown rather than crowding together. Cook them for a few minutes before turning.

Sauce timing: Add the soy mixture after both sides have browned. Its maple syrup can caramelise as it cooks, so keep an eye on the pan and use only as much sauce as needed.

Balancing the smoky sauce

Liquid smoke: Start at the lower end of the ¼–½ teaspoon range for a gentler smoky flavour. Use the larger amount if you want a more pronounced smoke note.

Soy sauce: Reduced-sodium soy sauce keeps the salty seasoning in the mix. Taste the assembled sandwich before adding any extra salty ingredients.

Building a fresh sandwich

Creamy layer: Spread hummus or avocado on the bread before adding the fillings. It adds richness and helps the vegetables sit in place.

Fresh layers: Add lettuce and sliced tomato with the tempeh, then finish with shredded vegetables if you like. Assemble close to serving time to keep the bread from getting soggy.

What to serve alongside

A simple green salad or a bowl of vegetable soup makes an easy side without competing with the smoky tempeh. For a more substantial meal, serve with roasted potatoes or a crisp slaw.

Recipe notes & tips

• Slice the tempeh evenly so the strips cook at a similar pace.
• Let the pan heat before adding the tempeh to encourage browning.
• Keep the strips in a single layer and cook in batches if the pan is crowded.
• Add the sauce only after both sides of the tempeh are browned.
• Use less liquid smoke at first if you prefer a milder smoky flavour.
• Assemble the sandwiches just before serving for the best texture.

Variations

• Extra greens: Add more lettuce or shredded vegetables for additional crunch.
• Richer spread: Use avocado in place of hummus for a smooth, creamy layer.
• Hummus layer: Spread hummus on the bread for a savoury, creamy alternative.
• Smokier tempeh: Use the upper end of the liquid smoke range for a stronger smoky note.
• Different bread: Choose your preferred bread, keeping the four-slice quantity the same.

Common mistakes to avoid

• Crowding the pan: The tempeh may brown unevenly; cook it in a single layer.
• Turning too soon: Strips can tear or stick; give them a few minutes to brown before flipping.
• Adding sauce early: The sweet sauce can caramelise before the tempeh browns; pour it in after both sides are golden.
• Using all the sauce automatically: The tempeh may not need it all; add only enough to coat the strips.
• Assembling too early: Moist fillings can soften the bread; build the sandwiches shortly before eating.

How to store

Store cooked tempeh separately from the bread and fresh toppings in a covered container in the fridge for up to 3 days. Reheat the tempeh in a frying pan until hot, then assemble fresh sandwiches.

Frequently asked questions