Tempeh Chicken Salad Sandwich

Why You’ll Love This Recipe

• A delicious plant-based alternative to traditional chicken salad.
• Tempeh provides a firm, hearty texture and plenty of protein.
• Creamy dressing with fresh herbs and crunchy vegetables.
• Quick and easy to prepare.
• Great for sandwiches, wraps, or lettuce cups.
• Perfect for meal prep and make-ahead lunches.
• Fully customizable with extra flavors and vegetables.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

tempeh
vegan mayonnaise
dijon mustard
lemon juice
celery, finely chopped
red onion, finely diced
garlic powder
onion powder
salt
black pepper
fresh parsley, chopped
bread slices or sandwich rolls
lettuce leaves
tomato slices

Directions

1. Cut the tempeh into small cubes or crumble it into bite-sized pieces.
2. Steam the tempeh for about 8–10 minutes to soften its texture and reduce bitterness.
3. Allow the tempeh to cool slightly, then place it in a mixing bowl.
4. Add vegan mayonnaise, dijon mustard, and lemon juice.
5. Stir in chopped celery, diced red onion, garlic powder, onion powder, salt, and black pepper.
6. Mix everything together until the tempeh is well coated.
7. Fold in the chopped parsley for fresh flavor.
8. Taste and adjust seasoning if needed.
9. Toast the bread if desired.
10. Layer lettuce and tomato on the bread, then spoon the tempeh salad on top and close the sandwich.

Servings and timing

Servings: 4 sandwiches
Prep time: 10 minutes
Cook time: 10 minutes
Total time: 20 minutes

Variations

Add chopped grapes or dried cranberries for a sweet contrast.

Include sliced almonds or walnuts for extra crunch.

Mix in diced pickles or relish for additional tang.

Add curry powder to create a curried tempeh salad.

Serve the mixture in lettuce wraps for a lighter option.

Storage/Reheating

Refrigerator: Store the tempeh salad mixture in an airtight container for up to 4 days.

Stir the mixture before serving to redistribute the dressing.

Keep the filling separate from the bread until ready to serve to prevent soggy sandwiches.

This recipe is best served cold, so reheating is not necessary.

Freezing is not recommended because the dressing may separate.

FAQs

What is tempeh?

Tempeh is a fermented soy product made from whole soybeans that has a firm texture and nutty flavor.

Why should tempeh be steamed before using?

Steaming softens the texture and helps remove the slight bitterness that tempeh can sometimes have.

Can I use tofu instead of tempeh?

Yes, firm tofu can be used, but it will create a softer texture than tempeh.

Is this recipe high in protein?

Yes, tempeh is a rich source of plant-based protein, making this sandwich filling and nutritious.

Can I make the filling ahead of time?

Yes, the tempeh salad can be prepared in advance and stored in the refrigerator for several days.

What type of bread works best?

Whole grain bread, sourdough, or sandwich rolls all work well with this filling.

Can I add more vegetables?

Yes, diced cucumbers, grated carrots, or chopped bell peppers can be added for extra crunch.

Is this recipe gluten-free?

Tempeh salad is usually gluten-free, but check your tempeh brand and use gluten-free bread if needed.

Can I make this oil-free?

Yes, use an oil-free vegan mayonnaise alternative or substitute with mashed avocado.

What can I serve with this sandwich?

It pairs well with potato chips, a green salad, roasted vegetables, or fresh fruit.

Conclusion

The Tempeh Chicken Salad Sandwich is a flavorful and satisfying plant-based meal that brings the comfort of a classic sandwich with a nutritious twist. With creamy dressing, crunchy vegetables, and hearty tempeh, it’s a delicious option for quick lunches, picnics, or meal prep throughout the week.

Tempeh Chicken Salad Sandwich

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The Tempeh Chicken Salad Sandwich is a hearty plant-based alternative to classic chicken salad made with crumbled tempeh and a creamy, tangy dressing. Packed with crunchy vegetables and fresh herbs, it’s a satisfying and protein-rich sandwich perfect for quick lunches or meal prep.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: 10 minutes
• Total Time: 20 minutes
• Yield: 4 sandwiches
• Category: Main Course
• Method: Steamed
• Cuisine: American
• Diet: Vegan

Ingredients

• 8 oz tempeh
• 1/3 cup vegan mayonnaise
• 1 tablespoon dijon mustard
• 1 tablespoon lemon juice
• 1/3 cup celery, finely chopped
• 1/4 cup red onion, finely diced
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 8 bread slices or 4 sandwich rolls
• 4 lettuce leaves
• 4 tomato slices

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Instructions

1. Cut the tempeh into small cubes or crumble it into bite-sized pieces.
2. Steam the tempeh for 8–10 minutes to soften the texture and reduce bitterness.
3. Allow the tempeh to cool slightly, then transfer it to a mixing bowl.
4. Add vegan mayonnaise, dijon mustard, and lemon juice.
5. Stir in chopped celery, diced red onion, garlic powder, onion powder, salt, and black pepper.
6. Mix until the tempeh is evenly coated with the dressing.
7. Fold in the chopped parsley.
8. Taste and adjust seasoning if needed.
9. Toast the bread slices if desired.
10. Layer lettuce and tomato on the bread, add the tempeh salad mixture, and close the sandwich before serving.

Notes

• Add chopped grapes or dried cranberries for a sweet contrast.
• Sliced almonds or walnuts provide extra crunch.
• Diced pickles or relish can add additional tangy flavor.
• A small amount of curry powder can create a curried variation.
• Store the tempeh salad mixture in the refrigerator for up to 4 days in an airtight container.

Nutrition

• Serving Size: 1 sandwich
• Calories: 390 kcal
• Sugar: 4 g
• Sodium: 520 mg
• Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 13 g
• Trans Fat: 0 g
• Carbohydrates: 40 g
• Fiber: 6 g
• Protein: 20 g
• Cholesterol: 0 mg