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How to Make Tempeh Bacon and Avocado Toast (Vegan & High Protein)
Avocado toast has long been a breakfast favorite, but adding tempeh bacon elevates it to the next level in terms of flavor and protein content. This vegan, high-protein recipe is the perfect way to start your day strong, giving you the energy boost you need while staying plant-based. Let’s dive into the steps to make this delicious and nutritious meal.
Why Tempeh Bacon Is a Great Protein Source
Tempeh, a fermented soybean product, is an excellent plant-based protein, especially for vegans. Unlike tofu, tempeh has a firmer texture and a slightly nutty flavor, making it perfect for mimicking bacon when seasoned correctly. It also contains all nine essential amino acids, making it a complete protein source. One serving of this dish provides around 16 grams of protein, making it a satisfying breakfast that will keep you full for hours.
Health Benefits of Avocado Toast with Tempeh Bacon
- Great for Weight Management: The fiber and protein content make this meal satisfying, helping to control appetite throughout the day.
- High in Protein: Thanks to the tempeh, this meal offers a high-protein option that’s plant-based and packed with essential nutrients like fiber and healthy fats.
- Rich in Healthy Fats: Avocados are loaded with monounsaturated fats, which help support heart health and keep you feeling full.
- Gut-Friendly: Both avocado and tempeh contain dietary fiber, which is essential for a healthy digestive system.
Tempeh Bacon and Avocado Toast Recipe
Ingredients:
For the Tempeh Bacon:
- 1 block of tempeh (approximately 8 ounces)
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon maple syrup
- 1 tablespoon apple cider vinegar
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- 1-2 teaspoons liquid smoke (optional for extra smokiness)
For the Avocado Toast:
- A handful of microgreens or fresh herbs for garnish
- 1 ripe avocado
- 2 slices of whole grain or sourdough bread
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Red pepper flakes (optional)
Instructions
1. Prepare the Tempeh Bacon:
- Slice the Tempeh: Cut the block of tempeh into thin strips (around ⅛ inch thick). If your tempeh is too firm, steaming it for about 10 minutes can make it easier to work with and more absorbent.
- Make the Marinade: In a bowl, whisk together soy sauce, maple syrup, apple cider vinegar, olive oil, smoked paprika, garlic powder, onion powder, and liquid smoke. This will give the tempeh a smoky, sweet, and savory flavor.
- Marinate the Tempeh: Add the sliced tempeh to the marinade, making sure each piece is fully coated. Let it sit for at least 10 minutes to absorb the flavors. For more flavor intensity, you can marinate it for 30 minutes or overnight in the fridge.
- Cook the Tempeh: Heat a skillet over medium heat. Cook the tempeh strips for 3-4 minutes on each side until they’re golden and crispy. Alternatively, you can bake them at 375°F for about 20 minutes, flipping halfway through, if you prefer a hands-off approach.
2. Prepare the Avocado Toast:
- Assemble the Toast: Spread the mashed avocado evenly onto the toasted bread slices. Layer the crispy tempeh bacon on top, and finish with optional toppings like red pepper flakes for heat or microgreens for freshness.
- Toast the Bread: While the tempeh bacon cooks, toast your slices of whole grain or sourdough bread until crispy and golden.
- Mash the Avocado: In a small bowl, mash the avocado with a fork. Add lemon juice, salt, and pepper to taste. The lemon juice adds brightness and prevents the avocado from browning.
Variations
- Tempeh Alternatives: If you’re not a fan of tempeh, you can use store-bought vegan bacon or make your own using coconut or tofu as a base.
- Spicy Tempeh Bacon: Add ½ teaspoon of chili powder or cayenne pepper to the marinade for an extra kick.
- Extra Protein Boost: Top your toast with hemp seeds or nutritional yeast to increase the protein content even further.
- Cheesy Avocado Toast: If you want a cheesy flavor, sprinkle some vegan cheese shreds on top or add a dash of nutritional yeast to the avocado mix.
- Gluten-Free Version: Opt for gluten-free bread and tamari instead of soy sauce to make this dish completely gluten-free.
Conclusion
This Tempeh Bacon and Avocado Toast recipe is a high-protein, vegan-friendly meal that’s perfect for breakfast or brunch. It’s easy to make, customizable, and packed with flavor, making it a great option for anyone looking to increase their protein intake while sticking to plant-based ingredients. Plus, it’s a meal that can be enjoyed by both vegans and non-vegans alike! Try it out and experiment with the variations to suit your taste and nutritional needs.
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Tempeh Bacon and Avocado Toast
Equipment
- Skillet or grill pan
- Mixing bowl
- Knife
- Fork for mashing the avocado
- Measuring spoons
- Baking sheet (optional, for oven method)
Ingredients
For the Tempeh Bacon
- 1 block of tempeh approximately 8 ounces
- 2 tbsp of soy sauce or tamari for gluten-free
- 1 tbsp of maple syrup
- 1 tbsp of apple cider vinegar
- 1 tbsp of olive oil
- 1 tsp of smoked paprika
- ½ tsp of garlic powder
- ½ tsp of onion powder
- 1-2 tsp of liquid smoke optional for extra smokiness
For the Avocado Toast
- 1 ripe avocado
- 2 slices of whole grain or sourdough bread
- 1 tbsp of lemon juice
- Salt and pepper to taste
- Red pepper flakes optional
- A handful of microgreens or fresh herbs for garnish
Instructions
Prepare the Tempeh Bacon
- Cut the block of tempeh into thin strips (around ⅛ inch thick). If your tempeh is too firm, steaming it for about 10 minutes can make it easier to work with and more absorbent.
- In a bowl, whisk together soy sauce, maple syrup, apple cider vinegar, olive oil, smoked paprika, garlic powder, onion powder, and liquid smoke. This will give the tempeh a smoky, sweet, and savory flavor.
- Add the sliced tempeh to the marinade, making sure each piece is fully coated. Let it sit for at least 10 minutes to absorb the flavors. For more flavor intensity, you can marinate it for 30 minutes or overnight in the fridge.
- Heat a skillet over medium heat. Cook the tempeh strips for 3-4 minutes on each side until they’re golden and crispy. Alternatively, you can bake them at 375°F for about 20 minutes, flipping halfway through, if you prefer a hands-off approach.
Prepare the Avocado Toast
- While the tempeh bacon cooks, toast your slices of whole grain or sourdough bread until crispy and golden.
- In a small bowl, mash the avocado with a fork. Add lemon juice, salt, and pepper to taste. The lemon juice adds brightness and prevents the avocado from browning.
- Spread the mashed avocado evenly onto the toasted bread slices. Layer the crispy tempeh bacon on top, and finish with optional toppings like red pepper flakes for heat or microgreens for freshness.
Notes
Nutritional Information (Per Serving):
- Protein: ~16g
- Fat: 22g (from avocado and tempeh)
- Carbs: 30g
- Fiber: 8g
- Sugars: 6g
