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High-Protein BBQ Tempeh Sandwich Recipe

High-Protein BBQ Tempeh Sandwich Recipe

Learn how to make the best homemade high-protein sandwich buns packed with nutritious ingredients like vital wheat gluten and hemp seeds. These easy-to-bake protein-rich buns perfectly complement smoky BBQ tempeh for a satisfying plant-based meal that delivers impressive nutrition without sacrificing flavor.
Difficulty:
Intermediate
Prep Time:
2 hours 30 mins
Cook Time:
25 mins
Serves:
4 sandwiches
An overhead shot captures this impressive sandwich cut in half to reveal layers of caramelized BBQ tempeh, vibrant purple cabbage slaw, and fresh greens nestled between homemade golden-brown protein-enriched buns. Soft natural light streams across the scene, highlighting the glossy sheen of the BBQ sauce and the varied textures from crispy tempeh edges to fluffy bread interior. The sandwich rests on a rustic wooden board alongside scattered sesame seeds and a small ramekin of extra BBQ sauce, with a checkered napkin adding a casual picnic vibe. A diagonal cross-section reveals the impressive height of the sandwich and the perfect ratio of fillings to bread.

Ingredients

<ul class="ingredients-main-list"><li class="ingredients-single-item"><strong>For the high-protein buns:</strong></li><li class="ingredients-single-item">300g bread flour</li><li class="ingredients-single-item">50g vital wheat gluten</li><li class="ingredients-single-item">25g hemp seeds</li><li class="ingredients-single-item">15g nutritional yeast</li><li class="ingredients-single-item">10g active dry yeast</li><li class="ingredients-single-item">10g sugar</li><li class="ingredients-single-item">8g salt</li><li class="ingredients-single-item">30g olive oil</li><li class="ingredients-single-item">250ml warm water</li><li class="ingredients-single-item">15g sesame seeds (for topping)</li><li class="ingredients-single-item"><strong>For the BBQ tempeh:</strong></li><li class="ingredients-single-item">400g tempeh, sliced into 8 rectangles</li><li class="ingredients-single-item">180ml BBQ sauce</li><li class="ingredients-single-item">30ml soy sauce or tamari</li><li class="ingredients-single-item">15ml maple syrup</li><li class="ingredients-single-item">10ml apple cider vinegar</li><li class="ingredients-single-item">5g smoked paprika</li><li class="ingredients-single-item">2g garlic powder</li><li class="ingredients-single-item"><strong>For the coleslaw:</strong></li><li class="ingredients-single-item">200g shredded cabbage</li><li class="ingredients-single-item">50g grated carrot</li><li class="ingredients-single-item">30g vegan mayonnaise</li><li class="ingredients-single-item">15ml apple cider vinegar</li><li class="ingredients-single-item">5g dijon mustard</li><li class="ingredients-single-item">Salt and pepper to taste</li></ul>

Nutrition Facts (per serving)

🍽️ Serving Size: 2 pancakes
🔥 Calories: 265 calories
🥑 Fat: 7 g
🧈 Saturated Fat: 2 g
🍞 Carbohydrates: 27 g
🍭 Sugar: 10 g
🍗 Protein: 24 g
🫀 Cholesterol: 95 mg
🧂 Sodium: 220 mg

Equipment

<ul class="equipment-main-list"><li class="equipment-single-item">Stand mixer with dough hook</li><li class="equipment-single-item">Baking sheet</li><li class="equipment-single-item">Silicone baking mat or parchment paper</li><li class="equipment-single-item">Cast iron skillet or grill pan</li><li class="equipment-single-item">Pastry brush</li></ul>

Directions

<ol class="no-list-style"><li class="MethodStepper"><h4 class="step-title">Step 1</h4>Begin by making the high-protein buns. In the bowl of your stand mixer, combine warm water (around 38°C) with sugar and active dry yeast. Let it sit for 10 minutes until foamy – this ensures your yeast is active and will provide proper rise to your protein-enriched dough.</li><li class="MethodStepper"><h4 class="step-title">Step 2</h4>In a separate bowl, whisk together bread flour, vital wheat gluten (which dramatically increases the protein content), hemp seeds, nutritional yeast, and salt. The combination of these ingredients not only boosts protein content but creates a wonderful nutty flavor profile.</li><li class="MethodStepper"><h4 class="step-title">Step 3</h4>With the mixer on low speed, gradually add the dry ingredients to the yeast mixture, followed by the olive oil. Mix for 2 minutes, then increase to medium speed and knead for 6-8 minutes until you have a smooth, elastic dough. The gluten development here is crucial for structure – the dough should pass the "window pane test" where a small piece can stretch thin enough to see light through without tearing.</li><li class="MethodStepper"><h4 class="step-title">Step 4</h4>Transfer the dough to an oiled bowl, cover with a damp cloth, and allow to rise in a warm place for 1 hour or until doubled in size. The protein-rich ingredients will create a slightly denser rise than traditional bread, but you should still see significant expansion.</li><li class="MethodStepper"><h4 class="step-title">Step 5</h4>While the dough is rising, prepare your tempeh marinade by whisking together BBQ sauce, soy sauce, maple syrup, apple cider vinegar, smoked paprika, and garlic powder in a shallow dish. Arrange the tempeh slices in the marinade, ensuring all pieces are well-coated. Allow to marinate for at least 1 hour, turning halfway through. The tempeh will absorb the flavors while maintaining its firm texture.</li><li class="MethodStepper"><h4 class="step-title">Step 6</h4>For the coleslaw, toss cabbage and carrots in a bowl. In a separate small bowl, whisk together vegan mayonnaise, apple cider vinegar, dijon mustard, salt, and pepper. Pour over the vegetables and mix thoroughly. Cover and refrigerate until ready to use – this allows the flavors to meld and slightly softens the cabbage.</li><li class="MethodStepper"><h4 class="step-title">Step 7</h4>Once the dough has doubled, gently punch it down to release air bubbles. Divide it into 4 equal portions (about 170g each) and shape into smooth rounds. Place them on a baking sheet lined with a silicone mat or parchment paper, leaving ample space between each for expansion. Cover loosely and allow to rise for another 30-45 minutes until puffy.</li><li class="MethodStepper"><h4 class="step-title">Step 8</h4>Preheat your oven to 190°C. Just before baking, brush the tops of the buns with a little water and sprinkle with sesame seeds, gently pressing them into the surface to adhere. This creates a professional bakery finish and adds a subtle nutty flavor.</li><li class="MethodStepper"><h4 class="step-title">Step 9</h4>Bake the buns for 18-20 minutes until golden brown and hollow-sounding when tapped on the bottom. Transfer to a wire rack to cool completely. The cooling process is important as it allows the crumb structure to set properly, preventing a gummy texture.</li><li class="MethodStepper"><h4 class="step-title">Step 10</h4>While the buns are cooling, heat a cast iron skillet or grill pan over medium-high heat. Remove the tempeh from the marinade (reserve the excess marinade) and cook for 2-3 minutes per side until caramelized and heated through. In the last minute of cooking, brush with some of the reserved marinade for a glossy finish, being careful not to burn the sauce.</li><li class="MethodStepper"><h4 class="step-title">Step 11</h4>To assemble your sandwiches, slice each bun horizontally. Layer two pieces of BBQ tempeh on the bottom half, followed by a generous portion of coleslaw. Add any optional toppings like fresh greens or avocado slices if desired, then cap with the top bun. The contrast between the warm, savory tempeh and cool, creamy coleslaw creates a perfect temperature and texture balance.</li></ol>

FAQs

Find answers to your most pressing questions about this delicious recipe right here.

What ingredients are used in High-Protein BBQ Tempeh Sandwich Recipe?

This sandwich combines bread flour, vital wheat gluten, hemp seeds, nutritional yeast, tempeh, BBQ sauce, soy sauce, maple syrup, smoked paprika, shredded cabbage, carrots, vegan mayonnaise, and dijon mustard to create protein-packed buns with flavourful BBQ tempeh and creamy coleslaw.

How to cook High-Protein BBQ Tempeh Sandwich Recipe at home?

Learn how to cook High-Protein BBQ Tempeh Sandwich Recipe by first making enriched protein buns with vital wheat gluten and hemp seeds, marinating tempeh in a sweet and smoky BBQ sauce mixture, preparing a creamy coleslaw, and then assembling the components. The buns are baked until golden while the tempeh is seared until caramelised for a restaurant-quality plant-based sandwich.

Can I make the high-protein buns without a stand mixer?

Yes! While a stand mixer makes the process easier, you can knead the dough by hand for 10-12 minutes until smooth and elastic. The high gluten content makes it slightly more challenging to work with manually, but proper kneading will develop the same structure and protein benefits.

Why is tempeh better than tofu for BBQ sandwiches?

Tempeh's firm, nutty texture holds up exceptionally well to grilling and absorbs marinade while maintaining structural integrity. Unlike tofu, tempeh won't crumble in sandwiches and provides a meatier bite with more protein per serving. Its fermented nature also adds complexity that pairs perfectly with BBQ flavours.

How can I boost the protein content of this plant-based sandwich even further?

Add a layer of hummus or white bean spread, sprinkle hemp hearts or crushed walnuts into the coleslaw, incorporate protein-rich sprouts as a topping, or mix chia seeds into your bun dough. You could also serve with a side of edamame or a protein-packed quinoa salad for a complete meal.

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In the bowl of your stand mixer, combine warm water (around 38°C) with sugar and active dry yeast. Let it sit for 10 minutes until foamy – this ensures your yeast is active and will provide proper rise to your protein-enriched dough." }, { "@type": "HowToStep", "name": "Mix Dry Ingredients", "text": "In a separate bowl, whisk together bread flour, vital wheat gluten (which dramatically increases the protein content), hemp seeds, nutritional yeast, and salt. The combination of these ingredients not only boosts protein content but creates a wonderful nutty flavor profile." }, { "@type": "HowToStep", "name": "Knead Dough", "text": "With the mixer on low speed, gradually add the dry ingredients to the yeast mixture, followed by the olive oil. Mix for 2 minutes, then increase to medium speed and knead for 6-8 minutes until you have a smooth, elastic dough. The gluten development here is crucial for structure – the dough should pass the \"window pane test\" where a small piece can stretch thin enough to see light through without tearing." }, { "@type": "HowToStep", "name": "First Rise", "text": "Transfer the dough to an oiled bowl, cover with a damp cloth, and allow to rise in a warm place for 1 hour or until doubled in size. The protein-rich ingredients will create a slightly denser rise than traditional bread, but you should still see significant expansion." }, { "@type": "HowToStep", "name": "Marinate Tempeh", "text": "While the dough is rising, prepare your tempeh marinade by whisking together BBQ sauce, soy sauce, maple syrup, apple cider vinegar, smoked paprika, and garlic powder in a shallow dish. Arrange the tempeh slices in the marinade, ensuring all pieces are well-coated. Allow to marinate for at least 1 hour, turning halfway through. The tempeh will absorb the flavors while maintaining its firm texture." }, { "@type": "HowToStep", "name": "Prepare Coleslaw", "text": "For the coleslaw, toss cabbage and carrots in a bowl. In a separate small bowl, whisk together vegan mayonnaise, apple cider vinegar, dijon mustard, salt, and pepper. Pour over the vegetables and mix thoroughly. Cover and refrigerate until ready to use – this allows the flavors to meld and slightly softens the cabbage." }, { "@type": "HowToStep", "name": "Shape Buns", "text": "Once the dough has doubled, gently punch it down to release air bubbles. Divide it into 4 equal portions (about 170g each) and shape into smooth rounds. Place them on a baking sheet lined with a silicone mat or parchment paper, leaving ample space between each for expansion. Cover loosely and allow to rise for another 30-45 minutes until puffy." }, { "@type": "HowToStep", "name": "Prepare for Baking", "text": "Preheat your oven to 190°C. Just before baking, brush the tops of the buns with a little water and sprinkle with sesame seeds, gently pressing them into the surface to adhere. This creates a professional bakery finish and adds a subtle nutty flavor." }, { "@type": "HowToStep", "name": "Bake Buns", "text": "Bake the buns for 18-20 minutes until golden brown and hollow-sounding when tapped on the bottom. Transfer to a wire rack to cool completely. The cooling process is important as it allows the crumb structure to set properly, preventing a gummy texture." }, { "@type": "HowToStep", "name": "Cook Tempeh", "text": "While the buns are cooling, heat a cast iron skillet or grill pan over medium-high heat. Remove the tempeh from the marinade (reserve the excess marinade) and cook for 2-3 minutes per side until caramelized and heated through. In the last minute of cooking, brush with some of the reserved marinade for a glossy finish, being careful not to burn the sauce." }, { "@type": "HowToStep", "name": "Assemble Sandwiches", "text": "To assemble your sandwiches, slice each bun horizontally. Layer two pieces of BBQ tempeh on the bottom half, followed by a generous portion of coleslaw. Add any optional toppings like fresh greens or avocado slices if desired, then cap with the top bun. The contrast between the warm, savory tempeh and cool, creamy coleslaw creates a perfect temperature and texture balance." } ], "aggregateRating": { "@type": "AggregateRating", "ratingValue": "5", "ratingCount": "137" }, "review": [ { "@type": "Review", "author": "Ines Fernandez", "datePublished": "2024-05-01", "reviewBody": "Perfect balance of protein and flavor! The homemade buns are absolutely worth the effort and the BBQ tempeh has such a wonderful smoky depth. I've made this three times already and it's become a family favorite.", "name": "Protein-Packed Perfection", "reviewRating": { "@type": "Rating", "ratingValue": "5" } }, { "@type": "Review", "author": "Lars Jorgensen", "datePublished": "2024-05-03", "reviewBody": "These are bakery-quality buns with restaurant taste! I was skeptical about making my own protein buns but the instructions were clear and the results were fantastic. The tempeh marinade is now my go-to for other dishes too.", "name": "Better Than Store-Bought", "reviewRating": { "@type": "Rating", "ratingValue": "5" } }, { "@type": "Review", "author": "Mei-Ling Chen", "datePublished": "2024-05-07", "reviewBody": "This recipe converted this meat-lover instantly! I never thought a plant-based sandwich could be so satisfying and protein-rich. The texture combination of the tempeh and coleslaw is perfect. Will definitely make again!", "name": "Surprisingly Satisfying", "reviewRating": { "@type": "Rating", "ratingValue": "5" } }, { "@type": "Review", "author": "Amir Patel", "datePublished": "2024-05-10", "reviewBody": "Game-changer for meal prep lunches! I make a batch on Sunday and enjoy them throughout the week. The buns freeze beautifully and the tempeh holds its flavor well. I add some sliced avocado when serving for extra creaminess.", "name": "Meal Prep Marvel", "reviewRating": { "@type": "Rating", "ratingValue": "5" } }, { "@type": "Review", "author": "Gabriela Santos", "datePublished": "2024-05-13", "reviewBody": "My kids couldn't tell it's plant-based! The BBQ flavor is spot-on and the protein content keeps everyone full for hours. I've started adding these to our regular meal rotation. Definitely worth the tempeh marinating time!", "name": "Family-Friendly Winner", "reviewRating": { "@type": "Rating", "ratingValue": "5" } } ]}

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