Vegan BLT salad creamy avocado dressing

Vegan BLT Salad with Avocado Dressing

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Vegan BLT salad is a savory, crunchy meal or appetizer with fresh summery flavors. BLT usually stands for bacon, lettuce, and tomato, but in this recipe, it is “tempeh bacon”, which is seasoned, and cooked thin strips of tempeh instead of regular bacon.

I noticed pre-made BLT salads at a local Amish farmer’s market and thought this would be a great idea for a vegan version. Look for local or heirloom tomatoes for the best flavor. I think of late summer as tomato season, but this Seasonal Food Guide is great to use to find when foods are in season in your area, and I learned that the season includes many more months than I thought.

Why You Will Love This Recipe

For this tempeh bacon, I simply marinate the tempeh in teriyaki sauce and sprinkled it with Old Bay. This cuts down on the ingredient list and saves time. Chopped carrots add extra crunch and nutrients too. Then the creamy, tangy avocado dressing is easy to make and pulls the ingredients together.

Ingredient Notes

Tempeh Bacon – Other options I have seen for vegan “bacon” include strips of carrots, eggplant, or even banana peel! I have not tried those, but I like using tempeh as it is a good source of protein with 18 grams per 3 oz. serving (depending upon the brand).

Also, please note that tempeh may contain wheat. Check the label closely if you want a gluten-free version, and substitute gluten-free reduced-sodium tamari sauce for the teriyaki sauce.

Teriyaki Sauce – look for a brand without honey, if you follow a vegan eating plan. The other consideration is if the sugar in it is vegan or not. So, check the label carefully and this article from VegFAQs.

Lettuce – This recipe calls for spring mix, but use any lettuce you like. The deeper green leafy vegetables are usually higher in nutrients like beta-carotene, folate, and vitamin C (Learn more: Dark Green Leafy Vegetables – USDA, Grand Forks Human Nutrition Research Center).

Tomato – this recipe really highlights the flavor of tomatoes. I suggest fresh local tomatoes, heirloom tomatoes, or greenhouse or tomatoes on the vine. You can also use cherry or grape tomatoes. Tomatoes are high in vitamin A and vitamin C: read more in this article about tomatoes and health from the Produce for Better Health Foundation.

Avocado – Choose one that is ripe and soft. The recipe was made with a Haas avocado. Since avocados are high in (heart-healthy monounsaturated) fat already, there was no need for extra oil in the dressing. This post about a recent research study on the American Heart Association’s web site suggests that substituting avocado for a source of saturated fat is associated with a lower risk of cardiovascular disease.

How to Make Vegan BLT Salad

Tempeh Bacon

  • Slice the tempeh into thin pieces and cut it in half. Place the pieces in a bowl and drizzle with the teriyaki sauce. Sprinkle with the Old Bay seasoning. Let this sit for a few minutes while assembling the salad.
  • Heat a nonstick skillet over medium heat. Add the tempeh and cook for about 8 minutes, stirring occasionally, until it is lightly browned,
  • If you prefer, bake the tempeh spread out on parchment paper at 400 degrees F for 10 – 12 minutes.

Salad

  • Wash and dry the spring mix. Place in 2 large bowls or plates. Divide the tomatoes, carrots, and tempeh between the 2 bowls.

Creamy Avocado Lemon Dressing

  • Place the avocado into a bowl and smash with the tines of a fork. Add the lemon juice and water and continue mixing with the fork or a small whisk until smooth. Add the salt and pepper and stir.

Storage

Extra tempeh bacon can be stored in a covered container in the refrigerator for 2 – 3 days. Save extra salad separately. As the fresh avocado can turn brown, quickly I recommend making just what you need for one day.

Other Recipes You May Enjoy

Vegan BLT salad creamy avocado dressing

Vegan BLT Salad with Creamy Avocado Lemon Dressing

Melissa Altman-Traub
Vegan BLT salad is a savory, crunchy meal or appetizer with fresh summery flavors. The "B" is for tempeh bacon. Make an easy summery avocado dressing with this salad.
5 from 13 votes
Prep Time 10 mins
Cook Time 8 mins
Total Time 18 mins
Course Appetizer, Main Course, Salad
Cuisine American
Servings 2
Calories 417 kcal

Equipment

  • Knife
  • Cutting board
  • Nonstick skillet

Ingredients
  

  • 6 ounces tempeh
  • 2 teaspoons teriyaki sauce
  • ½ teaspoon Old Bay blackened seasoning
  • 4 cups spring mix
  • 1 medium tomato, chopped
  • 1 medium carrot, peeled and chopped
  • 1 ripe avocado
  • 3 tablespoons fresh lemon juice
  • 3 tablespoons water
  • ¼ teaspoon salt
  • teaspoon black pepper

Instructions
 

Tempeh Bacon

  • Slice the tempeh into thin pieces and cut them half. Place the pieces in a bowl and drizzle with the teriyaki sauce. Sprinkle with the Old Bay seasoning. Let this sit for a few minutes while assembling the salad.
  • Heat a nonstick skillet over medium heat. Add the tempeh and cook for about 8 minutes, stirring occasionally, until it is lightly browned,

Salad

  • Wash and dry the spring mix. Place in 2 large bowls or plates. Divide the tomatoes, carrots, and tempeh between the 2 bowls.

Creamy Avocado Lemon Dressing

  • Place the avocado into a bowl and smash with the tines of a fork. Add the lemon juice and water and continue mixing with the fork or a small whisk until smooth. Add the salt and pepper and stir.

Environmental Information

Notes

The nutrition estimate is from VeryWellFit
Keyword Salad, salad dressing, Tempeh

Nutrition Information

This estimate is from VeryWellFit, and is per serving of vegan BLT salad. I really like that it provides 9 grams of fiber, which is 32% of the Daily Value. The potassium is 24% of the Daily Value. There is also some iron with 21% of the Daily Value. And the 20 grams of plant-based protein along with the fiber, and fat from the avocado help to make this meal satisfying,

Calories: 417

Total fat: 29 grams

Saturated fat: 6 grams

Cholesterol: 0 milligrams

Sodium: 476 milligrams

Total carbohydrate: 27.6 milligrams

Dietary fiber: 9 grams

Total sugars: 7.5 grams

Protein: 20 grams

Calcium: 177 milligrams

iron: 4 milligrams

Potassium: 1105 milligrams

Have you tried this Vegan BLT Salad? Please leave a rating and let me know in the comments how you liked it.

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14 thoughts on “Vegan BLT Salad with Avocado Dressing”

  1. 5 stars
    This looks so delicious! I’m always looking for new salad recipes since it’s summer (and hot). Plus I love avocado, so thanks for sharing!

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