Main image of BTLT: BBQ Tempeh Lettuce & Tomato Sandwich

BTLT: BBQ Tempeh Lettuce & Tomato Sandwich

2 hr + 25 min



10 ingredients or less

A twist on the classic BLT (bacon, lettuce, tomato) sandwich, made with protein-packed tempeh in place of bacon.



2 hr + 25 min


10 min


15 min


2 hr


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  • 8.8 oz (250 g)
  • ½ cup (120 mL)
    barbecue sauce
  • 2 tsp (10 mL)
    vegetable oil, for frying
  • 6
    slices whole wheat bread, toasted
  • 2 Tbsp (30 mL)
    vegan mayonnaise (optional)
  • 3
    romaine lettuce leaves
  • 1
    roasted red bell pepper from a jar, sliced
  • 1
    medium tomato, sliced
  • 1
    avocado, sliced


  1. Optional step: bring a medium pan of water to a boil. Cut the tempeh into ¼ inch (½ cm) thin strips. The thinner they are, the crispier they will be! Add the strips to the boiling water and cook for 5 minutes to reduce the bitterness. Drain and pat dry.
  2. Mix the tempeh and BBQ sauce and let sit for at least 5 minutes, or ideally for 2 hours or overnight for maximum flavour.
  3. Add the oil to a large pan on medium-high heat, and once heated, add the tempeh strips and cook until golden on both sides. Keep an eye on it as BBQ sauce can quickly burn. Remove from heat when crisped to your liking.
  4. Top the toasted bread with mayo. Add the tempeh strips, lettuce, roasted pepper, tomatoes, and avocado. Enjoy!


  • Best to enjoy this sandwich the same day it's made.
  • Store the tempeh in an airtight container in the fridge for up to 3 days.

Let us know what you think

Plate method

The Plate Method is a visual tool that helps us ensure our dietary needs are on track. Touch the image below to see how this recipe measures up.

Grains & Starches 47%

slice whole wheat bread

Proteins 16%


Fruits & Veggies 37%

romaine lettuce leaf

roasted red bell pepper from a jar

medium tomato


No significant sources of calcium

vegetable oil

vegan mayonnaise


Nutrition info

We believe that focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. If you require specific nutrition information due to a medical condition, please consult with a dietitian or physician. The nutritional information provided is composed with the utmost care. However, we cannot guarantee the correctness of the displayed values, see also our disclaimer.

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Discussion & Rating

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Martunia - Jan. 22, 2023, 9:14 a.m.

Made this sandwich for Sunday breakfast and it was delicious! I skipped the tempeh boiling part and let it marinade overnight. I'm so looking forward to having leftovers tomorrow 😋

PUL Team - Jan. 22, 2023, 6:07 p.m.

So happy to hear, Martunia, enjoy the leftovers 😃

Jermaine - Sept. 14, 2022, 9:55 a.m.


Michelle - Aug. 22, 2022, 4:43 a.m.

Fresh, light and delicious but still filling. It was easy and quick to make. I didn't boil the tempeh but didn't find it bitter at all, it wasn't crispy but I also didn't have the patience to wait 😂

PUL Team - Aug. 23, 2022, 8:05 p.m.

It means so much that the sandwich was enjoyed, Michelle - thank you!

Natasha - July 26, 2022, 9:11 p.m.

So fast and delicious! The perfect lunch sandwich. The avocado makes it filling and helped me stay full for longer than usual!

PUL Team - July 28, 2022, 7:17 a.m.

So glad it's being enjoyed, Natasha, thank you!

Jordan - Oct. 19, 2021, 2:23 a.m.

I love these! Healthy, delicious and easy to put together!

Kirstyn - July 8, 2021, 9:24 p.m.

I skipped the boiling step and I found it delicious still! I couldn't get the tempeh to be as crispy as I wanted but will try cutting the pieces thinner next time, still tasted fantastic.

PUL Team - July 13, 2021, 4:31 a.m.

Thank you for sharing, Kirstyn! Lowering the heat and allowing it to cook for longer may also help with the crispiness 😊