Inspired by the TTLA from Whole Foods Market, I created a whole food, plant-based BLT filled with whole food, delicious ingredients. This oil-free, plant based tempeh bacon BLT sandwich will become an easy and delightful favorite in your meal rotations.
Growing up, I wasn’t a huge fan of tomatoes, so I often passed on the BLT or club sandwiches. As an adult, I’ve come to love fresh organic tomatoes. They pair perfectly with the creamy avocado, smoky bacon, and greens. Let’s talk a bit about the ingredients for this delicious sandwich.
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Plant Based BLT
You can’t have a sandwich without the bread. To keep this recipe 100% whole food, plant-based, I recommend Food for Life Low sodium Bread or the Food for Life Whole Grain Pita Bread. If you want to indulge a bit with a “fancier” white flour bread, I recommend a Ciabatta roll. For a gluten-free version, I’d suggest O’doughs.
I like to use mixed baby greens or baby spinach for my BLT. I like the delicate nature of these greens over crunchier and waterier lettuce. Sometimes I even dress my greens with a dash of balsamic vinegar and toss them to help them soften even more.
Next up is the perfect Tempeh Bacon. I shared my homemade tempeh bacon recipe in this post. I know it will be a favorite for you. Short on time, snag a pack of Lightlife Smoky Tempeh as a quick option.
Topping the bacon is a layer of sliced fresh, organic grape tomatoes. I know they don’t stay put like a full-sized sliced tomato; however, they are always in season, so they have a fresh and delightful sweetness year-round, perfect for our plant based BLT.
Sliced avocado (or mashed) is next in the fillings. Adding avocado to the sandwich adds a creamy layer that takes up a notch. You can use as little or as much as you’d like. Are you looking for a lower fat option? Simply skip the avocado.
Traditional BLTs are loaded with creamy mayonnaise. I knew that wasn’t an option here, so I modified the mayo from the China Study Cookbook. I added a bit more garlic and a little rosemary, and voila – a perfect creamy spread to amp up our sandwich! Visit my 15 Plant-Based Sauce post for the Mayo Recipe!
Tempeh Bacon BLT Sandwich
- 1 cup plant-based mayo
- 1/8 teaspoon garlic powder
- Pinch of rosemary
- 8 slices of bread or 8 ciabatta rolls
- about 3 cups of greens (mixed green, spinach, or lettuce)
- 16 to 20 slices of tempeh bacon - warmed
- 1 cup grape tomatoes, sliced
- 1 avocado, quartered & sliced (or mashed)
- Add garlic powder and rosemary to your plant based mayo and set aside.
- In your toaster or toaster oven, place bread slices and toast to preferred toastiness (I like my bread lightly browned).
- On your toasted bread, layer greens, tempeh bacon, tomatoes, avocado, and mayo.
*for a WFPB option use a Whole Grain Bread.
Broccoli sprouts are an excellent optional add-on.
Nutrition Information:Yield: 4 Serving Size: 4
Amount Per Serving: Calories: 1246Total Fat: 65gSaturated Fat: 11gTrans Fat: 0gUnsaturated Fat: 50gCholesterol: 23mgSodium: 1490mgCarbohydrates: 131gFiber: 16gSugar: 15gProtein: 40g
Pairs well with
This recipe makes a great lunch or dinner, one you can make ahead or make when it is time to eat. It pairs well with a side of potato salad, deviled potatoes, pasta salad, or a simple side salad. My favorite side salad is mixed greens and veggies dressed with Seasoned Rice Vinegar and a drizzle of tahini.
I often plan this sandwich in on grocery days and then I can buy nice fresh ciabatta rolls and enjoy them the same day. I don’t know about you, but it is such a delight to treat myself to fresh-baked bread.
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