In the evening, I want a giant piece of sandwich that satisfies my heart and comfort my cravings. So, I prepared some juicy, crispy, and smokey flavored vegan tofu bacon and made a perfect vegan BLT sandwich at home.
If you are not familiar with BLT sandwiches or afraid to eat them as there are no vegan options, then you’re in for a good treat! BLT means bacon, lettuce, and tomato, which are the main ingredients to prepare a BLT sandwich. It’s an easy sandwich you can prepare with fresh plant-based ingredients and enjoy anytime.
Most people toast their sandwich bread first before assembling, but you can also leave the bread soft if you prefer. Additionally, people add mayonnaise to get an extra layer of creaminess.
This article is plant-based friendly, so for this vegan BLT sandwich recipe, you will learn how to make vegan bacon and how you can assemble the sandwich.
Why Should I Have Vegan Tofu Bacon?
Pigs are the source of bacon, and most of them are grown on factory farms, which have many ethical and environmental issues. The highly processed meat bacon has little to no health benefits. But vegan tofu bacon does not have
Someone put in enough time and effort to determine that bacon is an item on the menu at 62% of US eateries. Nearly 18 pounds of bacon are consumed annually by an average American; if you don’t, then 36 pounds are consumed by someone else to maintain the average.
Pigs are conscious creatures who also deserve respect and compassion. Therefore, we will let you know the benefits of vegan bacon, including its advantages over bacon made from pigs.
No More Animal Cruelty
Undoubtedly, the pigs live their lives mostly to be consumed by people. Female pigs become pregnant for the first time at 7 months of age, and they continue to cycle through pregnancy, childbirth, and nursing until they are finally put to death.
They are given hormones to guarantee fertility. Pigs are kept in close quarters, hardly able to turn around or lie down, whether they are being bred or just reared for slaughter. All of this suffering of pigs is fully eliminated when you use vegan bacon in its place.
Decreases Antibiotic Resistance
Factory farming affects all animals, not just pigs. For every pound of meat, pig farmers use almost four times as many antibiotics as cow producers do. Antibiotic overuse leads to the emergence of “superbugs” that are resistant to treatment by pharmaceuticals, which poses a serious threat to human health.
It is a normal thing to stop the growth of possible disease-causing germs which can cause a pandemic. We can avoid such germs by consuming vegan bacon rather than consuming bacon made from pigs.
No More Toxic Waste
There are tons of waste produced by pig farms globally each year, with the US alone producing roughly 270 million tons of it. Workers, locals, the groundwater supply, the air quality, and the surrounding ecosystem are all negatively impacted by the disposal of this trash. Imagine inhaling air that is so foul that it causes people to become ill.
Additionally, vulnerable and underprivileged populations are affected by these consequences. If you are wealthy, you have the power to stop pig farms from opening up shops not far from your house. Therefore, consuming vegan bacon is an act of social justice and environmental responsibility.
Saying No to Carcinogens
Bacon can not harm you even if you live close to a pig farm unless you consume it. Even a small amount of processed meat consumption, such as bacon, was “related to an elevated risk of colorectal cancer,” according to research published in The International Journal of Epidemiology.
Additionally, processed and red meat were classified as hazardous by the World Health Organization (WHO). They include nitrates, and nitrites can combine to generate nitrosamines, which can cause cancer in both people and animals.
You will Get Enough Plant-based Nutrition
Vegan bacon has so many nutrients, making them win solely by not being made from animals. However, the health benefits of plant-based bacon may vary depending on the components.
Protein, calcium, antioxidants, and other phytonutrients are among the important vitamins and minerals found in vegan tofu bacon and fiber. These can aid in the prevention of some chronic diseases.
Tofu Bacon Marinade
- Bragg’s liquid aminos or Tamari sauce
- Maple syrup
- Smoked paprika
- Hickory liquid smoke
- Ntritional yeast flakes
- Cumin powder
- Onion powder
- Garlic powder
- Extra-firm tofu, or super-firm, drained and cut into thin slices
- Oil for frying
- Garlic Mayonnais
- 2 cloves crushed garlic
- 1 teaspoon lemon juice
- Pinch of salt
- Red onion
- Sandwich Bread
How Do You Make Vegan BLT Sandwich?
As with most sandwich recipes, you don’t need a recipe to prepare a vegan BLT. But the most time-consuming and hard part is preparing tofu bacon.
Tofu bacon is the delicious high-protein substitution of meat you can have with your favorite BLT sandwich. The tofu is perfectly thinly sliced like bacon, marinated, baked until crispy, chewy, and smokey with full of flavors.
To make tofu bacon, I suggest you choose super firm vacuum-packed tofu as it’s easier to slice into thin pieces, and it will be easy to fall them apart. You don’t need to press it for that, but if you choose to get extra firm tofu, press it.
To prepare tofu bacon, slice the tofu into 1/8th of an inch thick slice and place them in the bowl to marinade. Pour the ingredients together and marinate for an hour in the refrigerator. You could prepare them a day before work to make them for breakfast or dinner. Heat oil in a large skillet on medium heat, add marinated tofu, and fry until crispy on both sides.
To make a sandwich, spread mayonnaise on each side of the bread. Top it with sliced tomato, lettuce, and red onion. ‘
All the ingredients in the sandwich are fresh, and it will taste better eaten right away. If you do have leftover vegan tofu bacon, store it in the refrigerator in an airtight container for up to 2 days.
It will not stay crispy in the refrigerator, so you might need to keep it in the oven or microwave to crisp it up.
Additional Tips and Tricks
- This sandwich tastes amazing with homemade pickles, sauce, and chips on the side. You can skip the bread, serve it with lots of lettuce and tomatoes, and drizzle some favorite dressings.
- If you want to avoid grains, use a gluten-free bun or bread.
- You can get store-bought vegan mayo if you want to save time and you don’t want to make your own, but a homemade one is much better.
What Can I Substitute with Mayonnaise in Vegan BLT Sandwich?
Avocado is quite similar to mayo as it’s creamy and dense. You can spread it on your bread to save yourself from extra fat and calories. Avocado is rich in many essential nutrients like fiber, copper, folate, vitamin E, C, and potassium.
You can also make easy homemade avocado mayo using 1 ripe avocado, 2 tablespoons of olive oil, 1/2 teaspoon of lemon juice, 1/2 tablespoon of Dijon mustard, salt, garlic powder, onion powder, and black pepper. Blend the ingredients well until thick and soft like mayo.
Hummus’s smooth texture and rich flavor make it a versatile ingredient you can add to a variety of dishes. It’s a great substitution for mayo as it’s rich in fiber, protein, and several micronutrients.
You can swap yogurt with any dip or salad dressings, except for maybe a BLT. Vegan yogurt is rich in protein and micronutrients, which is really great for daily nutrients. It brings an amazing thick and creamy texture to your sandwich.
Pesto is quite a popular oil-based paste-like sauce made from nuts, basil, garlic, vegan cheese, and olive oil. While it has a nutty texture than mayonnaise, you can increase the intake of vitamin E, K, manganese, riboflavin, and healthy monosaturated fats from olive oil.
Tahini is an excellent substitution for mayo, prepared from ground sesame seeds. It is an amazing addition to your sandwich as it refreshes up the flavors while adding some extra nutrients.
Other Vegan Recipes
- Bruschetta al Pomodoro
- Baked Tortilla Samosa
- Vegan Pinwheel
- Potato Peas Samosa
- Spinach Pakora
- Vegan Ackee Quiche
- Gluten-Free Doubles
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- Energy: 276 kcal / 1154 kJ
- Fat: 25 g
- Protein: 3 g
- Carbs: 5 g
- Preparation: 15 min
- Cooking: 6 min
- Ready in: 41 min
- For: 4 servings
Tofu Bacon Marinade
- 2-3 tablespoons Bragg's liquid aminos, or Tamari sauce
- 1 tablespoon maple syrup
- 2 teaspoons smoked paprika
- 1 teaspoon hickory liquid smoke
- 1 teaspoon nutritional yeast flakes
- 1/2 teaspoon cumin powder
- 1 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1 14 ounce extra-firm tofu, or super-firm, drained and cut into thin slices
- 1-2 tablespoons oil, for frying
For The Tofu Bacon
- Whisk marinade ingredients in a medium bowl. Place tofu strips in a casserole pan and brush the marinade on both sides. Let the tofu strips marinate for 20 minutes while you prepare the garlic mayonnaise and vegetables.
- Heat oil on medium heat in a large skillet, add marinated tofu and fry until crispy on both sides
- Whisk mayonnaise, garlic, lemon juice and salt in a small bowl. Cover and chill.
- To assemble, spread vegan garlic mayonnaise on both slices of bread, top with lettuce, onion, tomato, avocado and tofu bacon.