You ever leave something on the counter just a little too long and wonder, “Did I just invent the next big food trend or create a science experiment?” Well, turns out, that’s exactly how tempeh was born! Some cook in 17th-century Indonesia forgot about their soybeans, and instead of tossing them, they thought, “Eh, let’s taste it.” (Bold move, right? ). And just like that—tempeh became a thing. A total kitchen accident turned protein powerhouse.
But Let’s Talk About That Smell…
So, you buy tempeh, open the package, and BOOM—what is that aroma?! If you’re thinking, “Did I just unleash something from the back of my fridge?”—relax. That earthy funk is just fermentation doing its thing (fancy talk for “this is supposed to smell like that”). Just steam it first, and suddenly, it’s nutty, meaty, and ready to soak up allllll the BBQ goodness.
BBQ Sauce + Tempeh = A Love Story
Now, here’s where the magic happens… BBQ sauce and tempeh? Total soulmates. You marinate it, grill it, and suddenly—it’s smoky, caramelized, and dripping with flavor. Even your most die-hard meat-loving friend will be side-eyeing your plate like, “Wait… that’s not pulled pork?!” And before you know it, they’re asking for a bite.
So if you want a high-protein, smoky, ridiculously good BBQ sandwich… **tempeh is about to be your new best friend.**
Table of Contents
Look at the Recipe (Key Highlights!)
Let’s talk about why this High-Protein BBQ Tempeh Sandwich deserves a spot on your plate! I’m all about flavor, nutrition, and ease, and trust me—this recipe checks every box. Here’s why you’ll love it:
Bold BBQ Flavor
This isn’t just any BBQ sandwich—it’s smoky, tangy, and has that rich, deep flavor you’d expect from slow-cooked BBQ, but in a plant-based, high-protein package!
Packed with Protein & Nutrients
Tempeh is a nutritional powerhouse—with around 21g of protein per serving, plus fiber and probiotics to keep your gut happy. Who says plant-based can’t be protein-packed?
Quick & Easy to Make
No need for hours of marinating or complicated steps! Steam, marinate, grill, and stack—it’s that simple. Ready in about 30 minutes for a meal that tastes like it took hours.
That Crunchy, Creamy Slaw Though…
What’s BBQ without a killer slaw? The crisp cabbage, tangy dressing, and little pops of sweetness tie everything together perfectly—no sad, soggy toppings here!
Perfect for Everyone—Even Meat Lovers!
Even my non-vegan friends LOVE this sandwich. The tempeh grills up meaty and satisfying, so it’s great for plant-based eaters and carnivores alike.
Great for Cookouts or Meal Prep
Grilling outside? Throw these on the BBQ. Need a quick lunch? Meal prep them ahead of time. However you enjoy it, this grilled High-Protein BBQ Tempeh Sandwich is your new best friend.
This is more than just a sandwich—it’s flavor-packed, protein-loaded, and downright delicious. Let’s get cooking!
Ingredients Needed
For the BBQ Tempeh:
- Ketchup (sugar-free option available)
- Bourbon (optional, but adds a deep smoky flavor)
- Apple cider vinegar
- Dark brown sugar (or a sugar substitute)
- Smoked paprika, onion powder, garlic powder, ground mustard
- Tempeh, sliced into smaller pieces
- Canola oil for grilling
- Whole wheat vegan hamburger buns
- Vegan butter
For the Slaw:
- Vegan mayo (or Greek yogurt for a lower WW points option)
- Apple cider vinegar
- Granulated sugar (or sugar substitute)
- Celery seeds, kosher salt, black pepper
- Green and red cabbage, very thinly sliced
- Carrot, coarsely grated
- Shallot, finely chopped
How to Make High-Protein BBQ Tempeh Sandwich
Prepare the BBQ Sauce – Simmer the ketchup, bourbon, apple cider vinegar, brown sugar, and spices until thickened.
Steam the Tempeh – This helps remove bitterness and improves texture.
Marinate the Tempeh – Let the tempeh soak up the flavors of the BBQ sauce for at least 30 minutes.
Prepare the Slaw – Toss cabbage, carrot, and shallot with a tangy dressing for a fresh contrast.
Grill the Tempeh – Cook until lightly charred, about 8 minutes, for a smoky, caramelized flavor.
Toast the Buns – Spread vegan butter and grill until golden brown.
Assemble the Sandwiches – Layer the BBQ tempeh on toasted buns, top with slaw, and serve!
Storage & Serving Suggestions
Storage Tips
Alright, so you’ve made these incredible High-Protein BBQ Tempeh Sandwich… but what if you have leftovers? No worries—I’ve got you covered!
BBQ Tempeh Storage:
- Store leftover grilled tempeh in an airtight container in the fridge for up to 4 days… trust me, the flavors get even better overnight!
- Want to freeze it? Go for it! Just place the tempeh in a freezer-safe bag without the slaw (slaw doesn’t freeze well). It’ll last up to 2 months!
Slaw Storage:
- Slaw is best fresh, but if you need to store it, keep it in the fridge for up to 2 days in a covered container. (It’ll soften a bit but still be tasty!)
- Pro tip: If making ahead, store the dressing separately and mix just before serving to keep that crunch alive!
Bun Storage:
- If you toasted extra buns, store them in a sealed bag at room temp for 1-2 days… but let’s be real, they probably won’t last that long!
Serving Tips
Now for the fun part—how to enjoy these beauties!
Extra BBQ Sauce? Yes, Please!
- Drizzle extra BBQ sauce over the tempeh for that extra punch of flavor… because why not?!
Make It a Meal!
- Serve with grilled corn on the cob, sweet potato fries, or a light side salad for the perfect balanced plate!
Lettuce Wrap It!
- Watching your WW points? Swap the bun for butter lettuce leaves—all the flavor, none of the extra carbs!
Make It a Bowl!
- Skip the bun and layer BBQ tempeh, slaw, and extra veggies over brown rice or quinoa for a BBQ tempeh bowl!
Meal Prep Like a Pro
- Make a big batch of BBQ tempeh at the start of the week… then use it in sandwiches, wraps, bowls, or even tacos!
Seriously, this High-Protein BBQ Tempeh Sandwich is so versatile—grill it, meal prep it, or customize it however you like… either way, it’s gonna be delicious!
Tips & FAQs
How many BBQ sandwiches can you make from 1 lb of meat?
Typically, 1 pound of pulled meat (pork, beef, or chicken) makes 3 to 4 sandwiches, assuming 4 ounces of meat per sandwich. If you prefer smaller portions, you might get up to 5 sandwiches per pound.
Did Bojangles’ BBQ sandwich have a choice of sauce?
Yes! Bojangles has offered BBQ sandwiches with various sauces. Their BBQ Pulled Pork Sandwich featured North Carolina-style barbecue sauce with house-made coleslaw. However, menu items change, so check their official website or local store for current options.
How many calories are in a BBQ sandwich?
The calorie count depends on ingredients and serving size:
- Classic Pulled Pork BBQ Sandwich – 400 to 700 calories
- BBQ Chicken Sandwich – 350 to 600 calories
- BBQ Tempeh Sandwich – 350 to 500 calories (depending on sauce and bun type)
To get the exact calorie count, check restaurant nutrition guides or use a food tracker app.
How do you make BBQ sandwiches?
Making BBQ sandwiches is easy! Here’s a simple process:
- Slow-cook your protein (pork, chicken, beef, or tempeh) until tender.
- Shred the meat (or slice tempeh) and coat it in BBQ sauce.
- Toast the buns for extra flavor and crunch.
- Assemble by adding BBQ meat/tempeh, slaw, and optional toppings (pickles, onions, cheese).
- Enjoy!
How much protein is in a tempeh sandwich?
A High-Protein BBQ Tempeh Sandwich provides around 21g of protein per serving, thanks to tempeh’s high protein content. If you add whole-wheat buns and a protein-rich slaw (with Greek yogurt dressing), you can increase the protein count even more!
Is tempeh a carb or a protein?
Tempeh is mostly protein but contains some carbs. A 4-ounce serving has:
- 21g protein
- 9g carbohydrates
- 10g fat
It’s an excellent plant-based protein source, making it a great alternative to meat.
Is tempeh healthier than chicken?
It depends on your dietary goals! Here’s how tempeh vs. chicken compare:
- Tempeh – Higher in fiber, probiotics, and plant-based nutrients, but also higher in carbs & calories.
- Chicken – Lower in carbs & calories, but lacks fiber and probiotics.
If you’re looking for gut health benefits and plant-based protein, tempeh wins! If you need lean, low-carb protein, chicken is a great option.
Health Benefits of High-Protein BBQ Tempeh Sandwich
If you’re looking for a meal that’s delicious, high in protein, and packed with nutrients, this High-Protein BBQ Tempeh Sandwich is a total winner! From muscle-building protein to gut-friendly probiotics, here’s why this sandwich is a healthy and satisfying choice.
High in Plant-Based Protein
- Tempeh is one of the best plant-based protein sources, with 21g of protein per 4-ounce serving.
- Perfect for vegetarians, vegans, and anyone looking to cut back on meat while still hitting their protein goals.
- Helps build muscle, repair tissues, and keep you feeling full longer.
Gut-Friendly Probiotics for Better Digestion
- Tempeh is a fermented food, which means it contains natural probiotics that support gut health.
- A healthy gut = better digestion, improved immunity, and reduced bloating.
Packed with Fiber for Satiety & Heart Health
- Unlike animal proteins, tempeh is high in fiber, which helps lower cholesterol and keep your digestive system happy.
- Combined with whole wheat buns and slaw, this sandwich gives you a fiber boost that keeps you satisfied longer and prevents blood sugar spikes.
Low in Saturated Fat & Cholesterol-Free
- Unlike BBQ sandwiches made with pork or beef, this High-Protein BBQ Tempeh Sandwich is cholesterol-free and contains healthy plant-based fats instead.
- Good for heart health and helps reduce the risk of heart disease.
Perfect Balance of Macronutrients
- This grilled High-Protein BBQ Tempeh Sandwich provides a great balance of protein, healthy fats, and complex carbs, making it a well-rounded meal.
- Add avocado or seeds for extra healthy fats, or swap the bun for lettuce wraps to reduce carbs!
Great for Muscle Recovery & Energy
- The combination of protein + fiber + healthy carbs gives you sustained energy—perfect for a post-workout meal.
- Tempeh’s amino acid profile supports muscle repair and recovery after exercise.
Final Thoughts
This High-Protein BBQ Tempeh Sandwich isn’t just delicious—it’s a powerhouse of nutrition! Whether you’re plant-based, looking for high-protein meals, or following Weight Watchers, this protein-packed, gut-friendly, and heart-healthy sandwich is a must-try.
Pro Tip: Want even more nutrition? Add extra veggies like spinach, tomatoes, or avocado for more vitamins, minerals, and fiber!
I’d love to hear how you make it your own! Leave a comment below and let me know how it turned out, or share a photo of your dish on social media and tag me. Don’t forget to share this recipe with friends and family who are looking for the ultimate High-Protein BBQ Tempeh Sandwich—they’ll thank you for it! 🥚✨
Delicious High-Protein BBQ Tempeh Sandwich
Description
Smoky, protein-packed High-Protein BBQ Tempeh Sandwiches with tangy slaw! A vegan, WW-friendly meal that’s hearty, delicious, and easy to make!
Ingredients
For the BBQ Tempeh:
For the Slaw:
Instructions
1. Make the BBQ Sauce
-
In a saucepan over medium heat, combine the ketchup, bourbon, vinegar, brown sugar, and spices. Bring to a gentle boil, then reduce heat and let it simmer for 15 minutes until thickened.
2. Steam the Tempeh
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Steaming tempeh removes bitterness and improves texture. In a steamer basket, steam tempeh over simmering water for 10 minutes.
3. Marinate the Tempeh
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Transfer steamed tempeh into the BBQ sauce, ensuring each piece is coated. Let it marinate for at least 30 minutes or overnight for deeper flavor.
4. Make the Slaw
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In a bowl, whisk together the vegan mayo, vinegar, sugar, celery seed, salt, and pepper. Toss in the cabbage, carrot, and shallot. Chill until ready to serve.
5. Grill the Tempeh
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Preheat a grill or grill pan to medium heat and lightly oil the grates. Grill tempeh for 8 minutes, flipping occasionally until lightly charred.
6. Toast the Buns
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Spread vegan butter on the buns and grill, cut-side down, for 3 minutes until toasted.
7. Assemble & Serve
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Place grilled tempeh on buns, spoon extra BBQ sauce on top, and pile on the slaw. Serve with extra slaw on the side.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 375kcal
- % Daily Value *
- Total Fat 10g16%
- Total Carbohydrate 46g16%
- Dietary Fiber 7g29%
- Protein 22g44%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Let me tell you—when I first made these High-Protein BBQ Tempeh Sandwiches, I wasn’t sure how my family would react. My husband, the ultimate BBQ lover, took one bite and said, "Wait… this is TEMPEH?! This is amazing!" Win!
As for my kids? Let’s just say they can be picky eaters… but the sweet and smoky BBQ sauce got them hooked! My little one even asked for “extra BBQ tempeh” in her lunchbox the next day. That’s when I knew—this recipe is a keeper.
Smoky, satisfying, and 100% family-approved… what more could I ask for?
