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Make a tasty, high-protein tempeh sandwich with crispy pan-fried tempeh, crisp lettuce, juicy tomatoes, sharp red onion, and lashings of sauceโa quick, healthy, satisfying lunch or snack ready in just 15 minutes!
![completed Tempeh Sandwich on a white surface](https://plantbasedonabudget.com/wp-content/uploads/2024/04/Tempeh-Sandwich-Plant-Based-on-a-Budget-9.jpg)
15-Minute Tasty Tempeh Sandwiches
Sometimes, all you need for a quick and satisfying lunch is something as simple as a sandwich. This tempeh sandwich recipe is easy to throw together in under 15 minutes, healthy, versatile, satisfying, and loaded with plant-based protein.
In fact, tempeh is a nutritional powerhouse. Along with boasting a whopping 15 grams of protein per 3oz serving, it is a good source of prebiotics (great for supporting gut health), antioxidants, and an array of vitamins and minerals, including iron, calcium, and magnesium.
In this quick tempeh recipe, the earthy, nutty, almost mushroom-like flavor of tempeh combines with crisp fresh veggies and your favorite sauce in a naturally dairy-free, vegan, meal-prep-friendly sandwich made with simple, inexpensive kitchen staples.
Looking for more high-protein vegan sandwich ideas? Try our crispy buffalo tofu sandwich, pesto tofu sandwich, or BBQ tempeh sandwich!
The Ingredients and Substitutes
The Tempeh
- Tempeh: We used plain tempeh, but you can use smoked tempeh, too.
- Olive oil: Or another neutral cooking oil, like avocado oil.
- Everything bagel seasoning: This adds crunch and flavor to the tempeh while keeping it neutral enough to pair with all your favorite sandwich veg.
Optionally add some salt (or soy sauce for extra umami flavor).
The Other Sandwich Ingredients
- Bread: Use your favorite bread. We prefer something sturdy, like sourdough, whole grain, or rye bread.
- Vegetables: Add extra texture, freshness, and nutrients with a combination of:
- Tomato (use large tomatoes – regular or heirloom, in-season)
- Lettuce (Romaine, Iceberg, or mini gem for crunch. Alternatively, use spinach, kale, or arugula)
- Red onion (we used fresh onion, but pickled or caramelized onion work too)
- Sauce: Spread your choice of sauce, such as Dijonaise, vegan mayo, sriracha mayo, hot sauce, or garlic aioli.
Recipe Variations and Add-Ins
- Avocado: Sliced or mashed for a rich, creamy element with healthy fats.
- Vegan cheese: Add vegan gouda slices or your favorite slices for rich cheesiness.
- Pesto: Use your favorite kind (like arugula pesto, sunflower seed basil pesto, walnut pesto, or red pesto) for salty, herbal, rich flavor.
- Hummus: Spread it, plain or flavored like red pepper hummus, instead of sauce.
- Grilled or roasted vegetables: Like bell peppers, zucchini, eggplant, etc.
- Other vegetables: Add color, flavor, and texture withโฆ
- Sun-dried tomatoes
- Micro-greens/sprouts
- Shredded carrot
The easiest way to change the flavor is changing the tempeh marinade, sauce, and/or seasonings used to flavor it. I.e., BBQ tempeh, buffalo sauce, a vegan โbaconโ marinade, teriyaki sauce, etc.
How To Make Tempeh Sandwiches
Keep scrolling to the recipe card for the complete list of ingredients and recipe instructions.
Prepare the Tempeh
- First, if youโd like, toast the bread slices, then set them aside on a cutting board or plates. Then, rinse and dry the lettuce and slice the tomatoes and red onion.
- Meanwhile, cut the tempeh in half across the width and then in half lengthwise to create four slab-like slices.
- Heat the oil over medium in a skillet large enough for all 4 slices (or work in batches). Once hot, add the tempeh, sprinkle over the everything bagel seasoning, and cook for 1-2 minutes until browned underneath with crispy edges.
- Then flip the tempeh, sprinkle with more seasoning, add the water, and cover with the lid. Turn off the heat and leave the tempeh in the pan.
Assemble the Tempeh Sandwiches
- First, spread sauce over all the slices of bread.
- Top half of those with 2-3 lettuce leaves.
- Over the lettuce, add two slices of tempeh.
- Follow that with 2 slices of tomato and 3 slices of onion.
- Cover that with another slice of bread, lightly press down, cut it in half, and enjoy!
Enjoy this high-protein vegan sandwich alone or with some fries/wedges, a side salad, coleslaw, a piece of fruit (like an apple), chips and dip, etc.
Pro Recipe Notes
- Use high-quality ingredients: This is a simple recipe, so use fresh, ripe veggies, high-quality tempeh and bread, etc.
- Use regular or toasted bread: If toasting, make sure itโs only lightly toasted; otherwise, it can become hard (and even painful) to eat.
- Experiment: Try different sauces, veggies, tempeh flavorings, and other add-ins to build the perfect tempeh sandwich.
FAQs
If you arenโt used to the flavor of tempeh or donโt like the bitterness (caused by the fermentation process) when itโs only pan-fried, we recommend steaming the tempeh for about 10 minutes before starting the recipe.
Both tempeh and tofu are products made from soybeans. However, tempeh is fermented (meaning lots of gut-friendly bacteria), less processed than tofu, with higher levels of protein.
Tempeh is already gluten-free, so as long as you use gluten-free bread, this sandwich is a naturally gluten-free lunch or snack.
Storage Instructions
Once assembled, itโs best to enjoy tempeh sandwiches immediately. However, you can wrap the sandwich in foil or wax paper/parchment paper for up to 2 days (it will soften over time โ pat the tomato dry to avoid the bread becoming soggy too soon).
Alternatively, store leftover pan-fried tempeh in an airtight container for 3-4 days.
More Vegan Tempeh Recipes
- Sweet and sour tempeh
- Sticky sweet jalapeรฑo tempeh
- Easy tempeh stir-fry
- Pan-fried ginger soy tempeh
Photos by Alfonso Revilla
Tempeh Sandwich
Equipment
Ingredients
- 4 slices of bread
- 1 package of tempeh
- 1 tablespoon of high heat oil
- 1 tablespoon of everything bagel seasoning
- 2 tablespoons of water
- 4 lettuce leaves
- 4 tomato slices
- 6 slices of red onion
- Favorite sauce (ketchup, mustard, mayo, sriracha, etc)
Instructions
- Have the bread ready on a cutting board or plates. Toast it if desired.
- Cut the tempeh in half. Then fillet it in half. You will end up with 4 slices of tempeh.
- Heat the oil in a large pan big enough for the 4 slices of tempeh or work in batches if necessary. Add the tempeh to the hot oil and sprinkle some of the everything bagel seasoning. Cook for 1 to 2 minutes or until the bottom is nice and browning. Flip the tempeh and sprinkle a little everything bagel seasoning. Cook for another 1 to 2 minutes, add the water, cover with the lid, turn off the heat and leave the tempeh in the pan while you assemble the sandwiches.
- Add your favorite sauce to a slice of bread. Place 2 lettuce leaves, then 2 slices of tempeh, 2 slices of tomato, and 3 slices of onion. Add more of your favorite sauce to another slice of bread and over the sandwich. Lightly press it and enjoy hot or cold.
Notes
- Use high-quality ingredients: This is a simple recipe, so use fresh, ripe veggies, high-quality tempeh and bread, etc.
- Use regular or toasted bread: If toasting, make sure itโs only lightly toasted; otherwise, it can become hard (and even painful) to eat.
- Experiment: Try different sauces, veggies, tempeh flavorings, and other add-ins to build the perfect tempeh sandwich.
Nutrition
Disclaimer: Although plantbasedonabudget.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the product type, the brand that was purchased, and in other unforeseeable ways. Plantbasedonabudget.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.
Absolutely love this tempeh sandwich!!
Right?! It’s sooo tasty!
Such a yummy sandwich!