Here's a plant-based rendition of a classic favorite that might become your new go-to lunch option. This vegan BLT sandwich introduces a delightful twist using soy curls.
While you can also make a Spicy Vegan Caesar Wrap With Baked Tofu or an Open-Face Mushroom Sandwich, this sandwich is for anyone craving a delicious twist on traditional fare.
Tofu or tempeh are usually stars in vegan BLTs (Bacon, Lettuce, and Tomato Sandwiches), but I decided to switch it up with soy curls. These little sponges soak up a rich, smoky flavor bacon marinade we all crave in these sandwiches.
So, when the clock strikes lunch, dinner, or snack time, remember that this Vegan BLT (or BLAT...with an avocado) is an easy, quick, and delicious option, ready in 20-25 minutes or faster if you bulk and meal prep the soy curls.
Jump to:
What Are Soy Curls?
At the heart of this vegan BLT lies the star ingredient: soy curl bacon.
Soy curls, for those unfamiliar, are made from whole non-GMO soybeans that have been cooked, textured, and dried. This process leaves you with a dehydrated product that's a blank canvas for flavors. Once rehydrated, it has a chewy, meaty texture, mimicking the bite and mouthfeel of meat.
They're easy to prepare, and because they store well (they are sold dried), you can always have them on hand for a quick vegetable protein boost to your meals.
Soy curls are a great source of plant-based protein, offering about 11 grams per ¾ cup serving.
Because they're made from whole soybeans, soy curls also offer a complete protein, meaning they contain all nine essential amino acids your body needs but can't produce on its own.
Find them at health food stores or purchase these Butler soy curls on the Butler Foods website or Amazon.
Do These Marinated Soy Curls Taste Like Bacon?
Let’s tackle the elephant in the room, or should I say, the B in the BLT.
The burning question: Can a BLT with soy curls really scratch that bacon itch?
I like to set expectations when recreating classic meals into their vegan looks-a-likes, like Vegan Tuna Sandwich and BBQ Jackfruit Sliders With Vegan Coleslaw. So here’s the scoop on this one, always served with a side of honesty.
I will never tell you that soy curls look like bacon or replicate the crunchy, fatty taste of bacon, but when marinated, they offer a savory, smoky flavor that resonates with the essence of bacon.
And when combined in this sandwich with the mayo, lettuce, avocado, and tomato, making a BLAT, it transforms into something surprisingly satisfying and delicious. It brings a savory, smoky flavor that hints, "I may not be bacon, but I have my own appeal."
It delivers a delicious and reminiscent experience that can certainly satisfy a bacon craving, especially for those looking for plant-based alternatives.
Ingredients
This sandwich is super easy to make. The ingredients are listed below, along with a few notes. Adjust the seasoning as you see necessary. See the recipe card for details.
- Bread: Select a robust bread capable of supporting all the ingredients without becoming soggy if you don't choose to toast it. Opt for traditional options like sourdough, whole wheat, or a substantial artisan loaf, ensuring they are standard size to accommodate the amount of soy curls used in the recipe.
- Tomatoes: Ripe, in-season tomatoes are best for flavor. Heirloom, beefsteak, or Roma tomatoes are excellent choices, depending on your preference for sweetness and acidity.
- Greens: Any greens will do. Romaine, iceberg, and butter lettuce are all great choices. I love spinach and arugula for a peppery taste that goes great with this sandwich. Add some sprouts for an artsy-looking BLT.
- Soy Curls: Purchase soy curls at either specialty grocery stores or online.
Variations For a Soy Curl BLT
This sandwich is super customizable. Pack it with roasted garlic spread or caramelized onions. Here are more ideas:
- Thinly sliced cucumber adds a cool, crisp texture.
- My kids always use hummus. It serves as a flavorful, creamy spread that adds protein and richness.
- Spread a thin layer of vegan pesto on the bread for a herby flavor. Try Vegan Sunflower Seed Pesto for a delicious nut-free alternative.
- For a peppery bite, swap out or add spinach or arugula to the lettuce.
- A Vegan Ranch Dressing can add a tangy, herby moisture to the sandwich.
- Use Easy No Egg Aioli Recipe or Easy Vegan Chipotle Aioli Sauce instead of mayonnaise for a delicious variation.
How To Make Vegan BLT Sandwich With Soy Curls
Here's the process in pictures. Check out the recipe card for details and more notes.
Step 1: Soak soy curls in warm water for 10 minutes.
Step 2: Mix tamari, oil, sriracha, maple syrup, vinegar, liquid smoke, paprika, garlic powder, and pepper in a bowl.
Step 3: Combine the soy curls into the marinade after draining the water. Coat soy curls well. Marinate for 10+ minutes for stronger flavor.
Step 4: Heat skillet over medium-high heat. Cook soy curls until the excess liquid evaporates/absorbs, and the curls are caramelized, about 7-10 minutes. Use water to deglaze if necessary.
Step 5: Toast your bread if you want, then spread vegan mayo on both slices of bread.
Step 6: Cut in half and enjoy with one of the serving suggestions below. Add tomato slices, avocado, cooked soy curls, lettuce, and sprouts (if using) to one bread slice. Cover with the other slice and press lightly.
Top Tips
- I tried soaking the soy curls in the marinade but discovered they turned out much nicer when drowned in water instead.
- After soaking, there is no need to squeeze out the excess water from the soy curls. Just drain them and then place them in the marinade.
- Feel free to play with the marinade ingredients to suit your taste. Add more maple syrup for sweetness, or bump up the liquid smoke if you love that smoky flavor.
- If you have leftovers, they store well in the fridge for a few days. Reheat them in a pan over medium heat to get them crispy again, or use an air fryer or oven.
- Wrestling over measuring a cup of soy curls? Forget it. Their irregular shape makes it difficult. Whip out your scales and aim for about 55 grams of the chunkiest contenders. Steer clear of those sneaky, weight-warping bacon-bit wannabes lurking at the bag's bottom for the best results in this sandwich.
- If you want to avoid using a skillet to cook the soy curls, air-frying or baking them is an option. See the recipe post for details.
Serving Suggestions
- Delicious Air-Fryer Fries or sweet potato fries complement the savory flavors of the BLT perfectly.
- A classic Vegan Creamy Tomato Soup or a creamy Butternut Squash Carrot Soup pairs wonderfully, offering a cozy and comforting meal combo.
- A light Vegan Orzo Pasta Salad With Sunflower Seed Pesto or Vegan Pearl Couscous Salad is a great side dish for any sandwich.
- Try Baked Vegan Panko-Crusted Zucchini Fries for a twist on the classic side.
Make Ahead! This sandwich is great for work or school lunches. For other vegan lunch box ideas, check out 20+ Vegan Lunch Box Ideas.
Vegan BLT FAQS
Any leftover soy curl bacon can be stored in an airtight container in the refrigerator for up to 5 days. To restore its crispiness, reheat it in a skillet over medium heat, in an oven, or in an air fryer.
You can prepare the soy curl bacon ahead of time and store it in the refrigerator. Just reheat as stated above for the best texture and flavor.
Soycurls are naturally gluten-free, but if you're aiming for a completely gluten-free sandwich, ensure all your other ingredients, especially soy sauce and bread, are labeled gluten-free.
More Vegan Sandwiches and Wraps
Got a minute? I'd love for you to dive into the comments and rate this vegan BLT with soy curl bacon. Your feedback is invaluable—did you love it? Did you make any fun twists? Let me know how my directions worked for you so I can keep improving my recipes. Follow me on Pinterest, Instagram, Facebook, and YouTube for inspiration.
Vegan BLT Sandwich With Soy Curls
Ingredients
For the Marinade
- 1 cup soy curls ~55 grams*
- 2 tablespoons tamari or soy sauce
- 1 tablespoons apple cider vinegar or rice vinegar
- 1 tablespoons maple syrup
- 1 tablespoon sriracha
- 2 teaspoons sesame oil
- 1 teaspoon liquid smoke
- ½ teaspoon paprika sweet or smoked
- ½ teaspoon garlic powder
- ¼ teaspoon black pepper
- ¼ teaspoon cayenne pepper optional
- water to deglaze the skillet if necessary
For the Sandwich
- vegan mayonnaise vegan aioli, or chipotle aioli
- 1 ripe tomato sliced (heirloom or regular)
- 1 Hass avocado or 2
- greens - romaine butter, iceberg, spinach, or arugula
- 6-8 slices of your favorite bread
- optional: alfalfa or broccoli sprouts
Instructions
- Prep the Soy Curls: Start by soaking the soy curls in warm water for about 10 minutes. They'll puff up and soften. Once rehydrated, drain them.
- Make the Marinade: While the soy curls soak, whisk tamari, apple cider vinegar, maple syrup, sriracha, oil, liquid smoke, paprika, garlic powder, and black pepper in a bowl. Add the soy curls, ensuring they're fully coated in this flavorful marinade. Let them marinate for about 10 minutes.
- Cook: Heat a skillet over medium heat. Add the marinated soy curls, spreading them out for even cooking. Fry until crispy and browned, stirring occasionally, about 7-10 minutes until the marinade has been absorbed and evaporated. Deglaze the pan with water if necessary.
- Alternative Cooking Method: Preheat your oven or air fryer to 350°F (175°C). Spread the marinated soy curls in a single layer on a baking sheet lined with parchment paper or the oven or spread them evenly in the air fryer basket. Bake for 15-20 minutes in the oven, stirring halfway through, until they are crispy and browned to your liking. Bake for 4 - 5 minutes in the preheated air fryer. Watch them closely towards the end to prevent burning.
- Assemble the Sandwich: Toast the bread if you like. Spread a generous layer of vegan mayonnaise on both bread slices. On one slice, layer your tomato, avocado, and crispy soy curl bacon, followed by crisp greens and optional sprouts. Top with the second slice of bread, press down gently, and voilà! Your Vegan BLT is ready to eat.
Owen says
Super hardy sandwich that did not disappoint. Totally fulfilled my BLT itch.
Regi Pearce says
Hey Owen! So happy to hear you loved the sandwich! Thanks for commenting!