Tempeh, Avocado and Sauerkraut Sandwich

Tempeh, Avocado, and Sauerkraut Sandwich- all you need is five ingredients to make this satisfying sandwich that’s packed full of probiotics, healthy fats, and plant-based protein. (vegan)

Tempeh, Avocado and Sauerkraut Sandwich (vegan)

Hi! How have you guys been?!

I feel like I haven’t posted recipe in forever, even though it’s only been a week. The funny thing is, I had a few set to publish while we were away but I got too distracted by all of the delicious food in Portland. Seriously, I ate so much that I could barely move by the end of the day. If I tried to write, I’m pretty sure it would have come out sounding something like the teacher in Charlie Brown.

We just got home yesterday and I’m really excited to sit down and put together a few posts from our trip. I ate some of the best food I’ve ever had in my entire life and the majority of it was vegan!

It was refreshing to see so many creative and talented minds come together to produce plant-based meals that are every bit as flavorful and satisfying as something made with animal proteins. I left feeling so inspired for what the future holds for vegetarian cuisine.

Tempeh, Avocado and Sauerkraut Sandwich (vegan)

One thing that I noticed a lot of during our time there was the trend towards fermented foods. I know the concept isn’t anything new but how I saw them being used over the past week really fascinated me. It got me thinking about how it relates to the ways we use animal products in our cooking. A lot of the earthy flavor that we usually get from animal proteins can actually be mimicked by the bacteria produced during fermentation.

What’s even more interesting is that Vitamin B-12, the one nutrient that an unfortified plant-based diet is said to lack, is produced by bacteria, not animals. In fact, there are many people who eat meat every day that are deficient in Vitamin B-12. Likely because they are eating meat that has been fed antibiotics and produce that has been grown in sterile soil.

Tempeh, Avocado and Sauerkraut Sandwich (vegan)

Tempeh, Avocado and Sauerkraut Sandwich (vegan)

Tempeh, Avocado and Sauerkraut Sandwich (vegan)

Tempeh, Avocado and Sauerkraut Sandwich (vegan)

But enough of my rambling. My point in mentioning all of this is that I think fermented foods are a key player in our health and also in adding flavor to plant-based foods.

This sandwich is a great example of that. It’s made with tempeh bacon and sauerkraut, both of which are fermented and packed full of gut-friendly probiotics. The avocado offers a serving of healthy fats and also provides a creamy texture that pairs wonderfully with the salty and tangy flavors of the tempeh and sauerkraut.

It’s more of an idea than a recipe, but it’s an easy lunch I’ve been loving that I thought you might enjoy too. Cheers to healthy guts!

Tempeh, Avocado and Sauerkraut Sandwich 21 _


Tempeh, Avocado and Sauerkraut Sandwich

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

Yield: 2 sandwiches

Serving Size: 1 sandwich


8 ounces sauerkraut

8 slices tempeh bacon (approx. 6 ounces)

1 avocado

2 tablespoons vegan mayonnaise

4 slices whole grain sourdough bread, toasted


  1. Warm a large skillet over medium heat then cook the tempeh bacon as directed, until light golden brown.
  2. Spread the mayo on the inside of each slice of bread then layer one side with sauerkraut. Arrange the strips of tempeh bacon on top then finish with slices of avocado. Top with the remaining pieces of bread, slice in half and serve.


*I like to use Lightlife's Fakin' Bacon Tempeh to save time. However, if you can't find tempeh bacon at the store, here is a recipe to make your own: http://www.vegetariantimes.com/recipe/tempeh-bacon/


Tempeh, Avocado & Sauerkraut Sandwich