BLT Salad
Matthew Kadey, MS, RD
Matthew Kadey, MS, RD
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615 Calories
93 g Carbs
22 g Protein
17 g Fat
Total Time
3 servings

This interpretation of the iconic BLT sandwich features tempeh for a nutritional upgrade. Made from fermented whole soybeans pressed into a cake, tempeh performs admirably when slapped on the grill grates. A 4-ounce serving delivers 20 grams of plant protein (more than twice what you'd get from tofu), making it a viable meat alternative for the grill.


  • 1 block tempeh, sliced
  • ¼ cup light soy sauce
  • 2 tbsp apple cider vinegar
  • 1 tbsp maple syrup
  • 2 tsp liquid smoke
  • 2 tsp paprika
  • 1 tsp cumin
  • 1 cup red onion, sliced
  • 2 tbsp lemon juice
  • ¼ tsp table salt
  • 6 pita, large (6-1/2" dia) whole-Wheat Pita Bread
  • 6 cup salad greens
  • 1 large whole (3" dia) tomatoes
  • 2 tbsp extra virgin olive oil
  • 2 tsp dijon mustard
  • 2 tbsp sesame seeds


  1. Place tempeh in a large shallow container. In a small bowl, whisk together soy sauce, vinegar, maple syrup, liquid smoke, paprika and cumin. Pour mixture over tempeh. Cover container and chill tempeh for at least 8 hours, flipping once.
  2. Place onion slices, 1 tablespoon lemon juice, sugar, and salt in a bowl. With your hands, massage onions until tender and pink, about 2 minutes. Chill until ready to use.
  3. Build a medium-hot fire in a charcoal grill, or heat a gas grill to medium-high. Grease grill grates.
  4. Remove tempeh from marinade. Place block of tempeh on grill grate and cook for about 5 minutes, pressing with a spatula once or twice to make grill marks.
  5. Brush on some reserved marinade, flip the tempeh and cook the other side for another 5 minutes, pressing again with a spatula.
  6. Remove tempeh from heat and, once cool enough to handle, slice into 1/2-inch lengths.
  7. Place pitas on grill and heat until toasted and crispy, about 30 seconds per side. Break pitas into 2-inch pieces.
  8. Whisk together olive oil, 1 tablespoon lemon juice, mustard, and a couple pinches of salt.
  9. Divide salad greens, tomato, and onion among serving plates and drizzle on dressing. Divide pita pieces and tempeh slices on plates.
  10. Sprinkle salads with sesame seeds. Serve.