You'll won't miss the bacon in this protein-packed plant-based BLT. Smoky and flavorful tofu bacon makes this vegan BLT a crave-worthy sandwich.
This is a classic BLT sandwich, reimagined. I mean, who doesn't love a good BLT?
The only thing that's not vegan about a BLT is the bacon. Instead of 'real' bacon, we'll make a tofu bacon that has that same sweet, smoky, umami flavor that bacon does.
It's not hard to make and I promise you won't taste the tofu at all!
Bonus: tofu has much more protein than bacon. Leaving you full and satisfied.
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Why I love this Plant-Based BLT
- Dietary needs - this sandwich is vegan, dairy-free, oil-free, and sugar free.
- And also easily gluten-free - just use your favorite gluten-free bread, or opt for a lettuce wrap instead
- Tastes just like a BLT- seriously! With a few simple ingredients we'll transform tofu into a smoky, sweet bacon. When you bite into this vegan BLT you really wont miss the bacon
- Great for meal prep - make a batch of tofu bacon on the weekend and assemble your sandwich each day for lunch
- High in protein - tofu is packed with protein, which will leave you full and satisfied. (Bonus: tofu has more protein in a serving than bacon!)
Ingredient Notes
- Extra Firm Tofu: extra firm tofu is ideal so the bacon does not fall apart. Slice the tofu thinly to get crispy bacon pieces, or thicker if you'd like to eat more tofu per sandwich.
- Liquid Aminos or Tamari: you can use either one. You can also use soy sauce if you don't need a gluten-free option.
- Maple Syrup: you can sub date syrup for a completely fruit-sweetened dish
- Tomato Paste
- Liquid Smoke: this gives the 'bacon' that smoky flavor you'd expect from real bacon. If you don't have any you can omit it
- Tomato: a heirloom or large Roma is ideal for a sandwich like this
- Romaine Lettuce
- Plant-Based Mayo: I used my homemade plant-based mayo. If you want to use a store-bought version, choose an avocado oil based mayo for the healthiest option
- Sandwich Bread: or bread of choice. If you are gluten-free, choose a gluten-free bread you love or opt for a lettuce wrap
- Avocado: if you want to turn this BLT into a BLTA, slice some avocado and add it to the sandwich
How to make Vegan BLTs
Step 1. In a small bowl mix the maple syrup, liquid aminos, tomato paste, and liquid smoke.
Step 2. Place the tofu strips in a container and pour over the marinade. Allow to soak for at least 30 minutes, up to overnight.
Step 3. Preheat the oven to 400°F. Line a baking sheet with parchment paper. Arrange the tofu strips in a single layer on the baking sheet. Bake for 30 minutes, until brown and crisp.
Step 4. When the tofu is cooked, assemble the sandwiches. Spread a tablespoon of mayo on a slice of bread, then top with the lettuce, tomatoes, tofu bacon, and finally a second slice of bread. Enjoy!
Recipe Prayer
Thank you God for this sandwich. Thank you for healthier versions of our favorite foods. Amen.
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📖 Recipe
Plant-Based BLT (with Tofu)
Ingredients
- 1 14 Ounce Block Extra Firm Tofu sliced into rectangles
- ¼ Cup Liquid Aminos or Tamari
- 2 Tablespoons Maple Syrup
- 2 Tablespoons Tomato Paste
- 1 Teaspoon Liquid Smoke
- 2 Roma or 1 Heirloom Tomato sliced
- 3-6 Leaves Romaine Lettuce
- 3 Tablespoons Plant-Based Mayonnaise
- 6 Slices Sandwich Bread or bread of choice optionally toasted
- 1 Avocado sliced, (optional)
Instructions
- In a small bowl mix the maple syrup, liquid aminos, tomato paste, and liquid smoke.
- Place the tofu strips in a container and pour over the marinade. Allow to soak for at least 30 minutes, up to overnight.
- Preheat the oven to 400°F. Line a baking sheet with parchment paper. Arrange the tofu strips in a single layer on the baking sheet. Bake for 30 minutes, until brown and crisp.
- When the tofu is cooked, assemble the sandwiches. Spread a tablespoon of mayo on a slice of bread, then top with the lettuce, tomatoes, tofu bacon, and finally a second slice of bread. Enjoy!
Nutrition
Nutrition information is an estimate.
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