Vegan BL(A)T

The first time I had a vegan BLT at True Food Kitchen, I fell in love! They made theirs with crusty toasted Dave’s Killer Bread and tempeh bacon to go along with fresh greens and sliced ripe tomato! I figured I’d improve on that at home by making a BALT, which includes avocado and all of the healthy fats and fiber that come with it! I tend to mix things up with whatever I have available. I’ve been using Ezekiel bread, because its high in fiber and protein, is made of organic sprouted grains, and has no sugar! I’ve also added sprouts, in particular home-sprouted broccoli sprouts, which are packed with all of the nutrients of broccoli and can be sprouted from seeds on the kitchen counter in a few days. I’ve also adapted the avocado most recently by mashing it, which is completely optional depending on your textural preference, but I find that it holds the sandwich together better. Finally, although I enjoy tempeh “bacon”, I’ve found seitan “bacon” from Sweet Earth that I like even more. While tempeh is made of soybeans, the “meaty” component of seitan is vital wheat gluten. It’s low in carbohydrates and full of protein. You can read more about tofu, tempeh, and seitan here.


2 slices of bread, toasted. I usually use Ezekiel bread.

Leafy greens. Can use Romaine or butter lettuce, arugula, spinach, or whatever greens you prefer.

Ripe tomato, sliced thinly. You will need about 1/3-1/2 of a medium tomato for one sandwich.

Ripe avocado, sliced or mashed. You will need 1/3-1/2 of a medium avocado for one sandwich.

Vegan mayo (optional). I use Just Mayo brand. This is found in the refrigerated section of many grocery stores.

Sprouts (optional). You can use alfalfa sprouts or broccoli sprouts.

Tempeh or seitan “bacon”. Tempeh “bacon” is found in the produce section of most grocery stores. Seitan “bacon” is found in specialty stores such as Whole Foods. Saute 3 slices to desired level of doneness.


After bread is toasted, spread one slice with 1-2 teaspoons vegan mayo.

Mash avocado and spread on other slice of toast.

Top one slice with sauteed “bacon” and the other slice with thinly-sliced tomatoes.

Layer one side with greens and the other with sprouts.

Assemble the sandwich. Cut in half. Enjoy!

Watch my YouTube video to see how I put it together (tomato missing!)