Enjoy a protein-packed lunch with this tasty recipe

This recipe is a delicious and protein-packed twist on the classic BLT sandwich, featuring marinated tempeh instead of bacon. It’s perfect for a light and satisfying summer lunch.


  • 2 slices of high-quality bread (your choice – sourdough, whole wheat, etc.)
  • 4 ounces tempeh, sliced thin
  • 1 tablespoon olive oil
  • 1 tablespoon soy sauce (or tamari for a gluten-free option)
  • 1 tablespoon maple syrup
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1 large tomato, sliced
  • 2-3 romaine lettuce leaves, washed and dried
  • Vegan mayonnaise (optional)
  • Avocado slices (optional)


  1. Marinate the tempeh: In a shallow dish, combine olive oil, soy sauce, maple syrup, smoked paprika, garlic powder, and black pepper. Add the tempeh slices and turn to coat them evenly. Let marinate for at least 15 minutes, or up to 30 minutes for deeper flavor.
  2. Cook the tempeh: Heat a grill pan or skillet over medium heat. Once hot, remove the tempeh from the marinade and cook for 2-3 minutes per side, or until golden brown and slightly crispy.
  3. Assemble the sandwich: Toast your bread slices to your desired level of crispness (optional). Spread vegan mayonnaise on one slice of bread (optional). Layer with lettuce leaves, tomato slices, and cooked tempeh. Add avocado slices for extra creaminess (optional). Top with the other slice of bread and enjoy!


  • You can use a grill for a smoky flavor when cooking the tempeh.
  • For a thicker tempeh, slice it at an angle.
  • Experiment with different marinades for the tempeh. Try adding a splash of sriracha or a squeeze of fresh lime juice for a spicy or tangy twist.
  • Add other vegetables to your sandwich like cucumber, red onion or bell peppers.
  • If you don’t have a grill pan, you can also bake the tempeh in a preheated oven at 400°F (200°C) for 15-20 minutes, flipping halfway through.

Recipe adapted from thegardengrazer.com.