Browse All Providers

Find a Provider Near You

Find A Provider
Browse All Specialties

Learn more about a specialty

Find A Specialty
Accepted Insurance

Check to see if your insurance plan is accepted by CU Medicine Clinics.

Check for Insurance

Recipe: Tempeh BLT Sandwich

Rose Abell � Recipes and Nutrition

Celebrate National Sandwich Month this August with a creative and plant-powered take on a classic: the tempeh BLT.

This version of the traditional bacon, lettuce and tomato sandwich features tempeh, a fermented soybean product that offers a hearty texture and nutty flavor. Unlike tofu, tempeh is fermented during production, making it a rich source of complete protein that works well in savory dishes like this one.

tempeh-BLT

A balanced sandwich can include all five food groups in one portable meal. Start with 100 percent whole wheat bread for added fiber, then layer in crisp lettuce, fresh tomato slices and creamy spreads like avocado or hummus for heart-healthy fats. Tempeh serves as the protein source, delivering important nutrients without the need for meat. Add a serving of fruit on the side or a slice of cheese for extra protein to round out this filling and flavorful meal.

Ingredients

¼ cup olive oil
¼ cup maple syrup
¼ cup low-sodium soy sauce
1 tsp. smoked paprika
¼ tsp. cayenne pepper
¼ tsp. black pepper
8 oz. tempeh, cut crosswise into ¼” thick strips
8 slices of 100% whole wheat bread, toasted if desired
¼ cup prepared hummus
4-8 leaves of romaine lettuce or preferred leafy green, torn to the same size as a bread slice
1 large avocado, sliced

1 large tomato, sliced into ¼” thick slices

Directions

1. Preheat oven to 400°F and line baking with sheet parchment paper.
2. Whisk oil, maple syrup, soy sauce, smoked paprika, cayenne pepper, and black pepper in a shallow dish.
3. Add tempeh strips to the dish and toss to coat. Cover and marinate tempeh for 10-20 minutes at room temperature or up to 4 hours in the refrigerator if time allows.
4. Arrange tempeh in a single layer on lined baking sheet and drizzle about half the remaining marinade over the strips. Bake for 15 minutes in preheated oven, remove and gently flip tempeh, and return to oven for another 10-15 minutes or until tempeh is crispy.
5. Spread hummus evenly on all bread slices.
6. To assemble one sandwich, layer 1-2 lettuce leaves, ¼ of the avocado slices, 1-2 tomato slices, and ¼ of prepared tempeh bacon between 2 slices of bread. Repeat to assemble remaining 3 sandwiches.

7. Cut each sandwich in half and serve.

Nutrition Facts

Serving Size: 1 sandwich

Calories: 

Total Fat24g31%
Saturated Fat4g20%
Trans Fat0g 
Cholesterol0mg0%
Sodium460mg%
Total Carbohydrate50g

18%

Dietary Fiber

11g39%
Total Sugars12g 
Includes 9g Added Sugars 18%
Protein24g48%

 

This recipe was created in partnership with CU Anschutz Health and Wellness Center and adapted from epicurious.com.

Do you want to learn to cook healthier for yourself and your family? Check out the latest CU AHWC Cooking Series offerings by clicking here.

Interested in weight loss? Learn more about the weight loss programs offered by the CU Medicine Weight Management clinic.

TAGS: healthy recipe, holiday recipe

CATEGORIES: Recipes and Nutrition

This post was originally posted on 7/08/2025