There is something deeply satisfying about biting into a BLT — the crunch, the smoke, the cool creaminess pulling it all together. This vegan keto version swaps bacon for thin strips of marinated tempeh, air-fried until shatteringly crispy and lacquered with smoked paprika and a whisper of liquid smoke. Piled over crisp romaine with juicy cherry tomatoes, ripe avocado, and a drizzle of creamy tahini-avocado ranch, every bite delivers that nostalgic comfort food hit without a single animal product.

The macro profile here is textbook keto. With 49 grams of fat from avocado, tahini, and the natural oils in tempeh, fat accounts for roughly 76 percent of total calories. Net carbs land at just 9 grams per generous bowl, while 21 grams of plant protein from tempeh and tahini keep you fueled well past the afternoon slump. This is the kind of high-fat, very-low-carb meal that keeps ketosis humming along effortlessly.

Best of all, these bowls come together in just over 20 minutes — fast enough for a weekday lunch, impressive enough for weekend guests. The tempeh strips reheat beautifully, so you can air-fry a double batch on Sunday and assemble fresh bowls all week. Pack the ranch separately if you are bringing this to the office, and you have got a meal-prep lunch that actually gets you excited to eat at your desk.

Ingredients (serves 2)

For the smoky tempeh strips:

  • 6 oz (170g) tempeh, sliced into thin strips about 1/4 inch (6mm) thick
  • 1 tablespoon (15ml) avocado oil
  • 1 tablespoon (15ml) coconut aminos
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon liquid smoke
  • 1/4 teaspoon freshly ground black pepper
  • Pinch of sea salt

For the avocado tahini ranch:

  • 1 medium ripe avocado, halved
  • 2 tablespoons (30g) tahini
  • 1 tablespoon (15ml) fresh lemon juice
  • 1 tablespoon (15ml) water, plus more to thin
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried dill
  • 1/4 teaspoon onion powder
  • Salt and pepper to taste

For the bowls:

  • 4 cups (190g) chopped romaine lettuce
  • 6 cherry tomatoes, halved
  • 2 tablespoons (14g) raw hemp hearts
  • Freshly cracked black pepper

Instructions

  1. Steam the tempeh. Place the tempeh strips in a steamer basket over simmering water and steam for 8 minutes. This removes bitterness and helps the marinade absorb deeply. Pat completely dry with a clean kitchen towel. If short on time, you can skip this step, but the flavor will be milder.

  2. Marinate the strips. In a shallow bowl, whisk together the avocado oil, coconut aminos, smoked paprika, garlic powder, onion powder, liquid smoke, black pepper, and salt. Add the steamed tempeh strips and gently toss to coat every surface. Let sit for at least 5 minutes while you prepare the ranch — or up to 24 hours in the refrigerator for even deeper flavor.

  3. Preheat the air fryer. Set your air fryer to 390°F (200°C) and let it preheat for 2 to 3 minutes. This ensures the tempeh starts crisping the moment it hits the basket.

  4. Air fry the tempeh. Arrange the marinated strips in a single layer in the air fryer basket, leaving a little space between each piece for air circulation. Cook for 10 to 12 minutes, flipping the strips halfway through at the 5- to 6-minute mark. The tempeh is done when the edges are deeply golden brown, the surfaces look slightly caramelized, and the strips feel firm and crispy to the touch.

  5. Make the avocado tahini ranch. While the tempeh cooks, scoop the flesh of half the avocado into a small blender or mini food processor. Add the tahini, lemon juice, water, garlic powder, dried dill, and onion powder. Blend until completely smooth and creamy, scraping down the sides as needed. Add another tablespoon of water if the consistency is too thick — you want a pourable but lush dressing. Season with salt and pepper to taste.

  6. Slice the remaining avocado. Cut the other avocado half into thin slices or cubes. Set aside.

  7. Assemble the bowls. Divide the chopped romaine between two large bowls. Arrange the halved cherry tomatoes and sliced avocado over the lettuce. Place the crispy tempeh strips on top in a generous pile. Drizzle with the avocado tahini ranch, scatter hemp hearts over everything, and finish with a few cracks of black pepper.

  8. Serve immediately. The contrast between the warm, crispy tempeh and the cool, crunchy lettuce is what makes this bowl sing, so eat it right away for the best experience. If meal prepping, see the tips below for the best approach.

Nutrition per Serving

Nutrient Amount
Calories ~580 kcal
Fat ~49g
Protein ~21g
Total Carbs ~19g
Fiber ~10g
Net Carbs ~9g

Nutrition is approximate, calculated based on the stated ingredients and standard USDA values. Actual results may vary based on specific product brands and avocado size.

Tips & Variations

Do not skip the steaming step if you can help it. Raw tempeh can taste slightly bitter and chalky, especially to people who are new to it. Steaming opens up the structure of the fermented soybeans, letting the smoky marinade penetrate much deeper. The difference in flavor between steamed-then-marinated tempeh and simply marinated tempeh is dramatic.

Store components separately for meal prep. Keep the air-fried tempeh strips in an airtight container in the refrigerator for up to 4 days. Store the ranch dressing in a small jar with a squeeze of extra lemon juice on top to prevent browning. Chop romaine and keep it in a damp paper towel-lined container. When ready to eat, reheat the tempeh in the air fryer at 375°F (190°C) for 3 minutes to re-crisp, then assemble.

Watch for hidden carbs in store-bought coconut aminos. While coconut aminos are lower in sodium than soy sauce, some brands contain added sugars that can bump up the carb count. Check labels and choose a brand with 1 gram or less of sugar per teaspoon. Alternatively, you can use tamari (gluten-free soy sauce) for an even lower-carb swap with virtually zero sugar.

Swap hemp hearts for toasted pumpkin seeds or sunflower seeds. All three are excellent low-carb toppers that add crunch and healthy fats. Pumpkin seeds bring a slightly sweeter flavor that pairs well with the smoky tempeh, while sunflower seeds keep things nut-free for anyone with allergies. If you prefer a richer bowl, add a tablespoon of extra-virgin olive oil drizzled over the romaine before topping.

Turn this into a wrap for an on-the-go lunch. Use a large collard green leaf or a low-carb coconut flour tortilla as your wrap, layer in the tempeh, tomatoes, avocado, and a generous smear of ranch, then roll tightly. This makes the bowl completely portable without sacrificing the BLT experience. Just be sure to check the net carbs on any store-bought tortilla — many so-called "keto" wraps still pack 5 to 6 grams of net carbs each.

Frequently Asked Questions

Is tempeh really keto-friendly? It seems high in carbs compared to other proteins.
Tempeh does contain more carbohydrates than tofu or cheese, but most of those carbs come with a significant amount of fiber thanks to the whole fermented soybeans. A 3-ounce serving of tempeh has roughly 7 to 8 grams of total carbs and about 3 to 4 grams of fiber, putting the net carb count at around 4 grams. That fits comfortably within a 20-gram daily net carb budget, especially when the rest of the bowl is built around very low-carb vegetables and high-fat dressing. The key is watching your portion size and not combining tempeh with other higher-carb ingredients in the same meal.
Can I use a different protein if I do not like tempeh?
Absolutely. Extra-firm tofu, pressed very well and sliced thin, works beautifully with this same marinade and air fryer method — just reduce the cook time to 8 to 10 minutes since tofu crisps faster. For a soy-free option, try thick slices of king oyster mushroom or hearts of palm, both of which take on a satisfying meaty texture when air-fried. Keep in mind that swapping proteins will change the macro profile, so recalculate if you are tracking closely.
How long does the avocado ranch last, and how do I prevent browning?
The avocado tahini ranch keeps well in the refrigerator for up to 2 days in an airtight container. The lemon juice in the recipe helps slow oxidation, but for extra insurance, press a piece of plastic wrap directly onto the surface of the dressing before sealing the lid. If slight browning does occur, just stir the dressing — the color underneath will still be vibrant green. For longer storage, make a tahini-only ranch by omitting the avocado and doubling the tahini, which keeps for up to a week without any browning concerns.
This recipe is already vegan keto — how would I adapt it for lacto-ovo vegetarian keto?
If you eat dairy and eggs, you have some delicious options for boosting the richness of this bowl. Crumble sharp cheddar or smoked gouda over the top for extra fat and flavor. You could also swap the avocado tahini ranch for a traditional buttermilk ranch made with sour cream, mayonnaise, and dried herbs. A soft-boiled egg halved on top would add protein and richness. These additions will increase the fat content and lower the reliance on avocado, which is helpful on days when ripe avocados are not available.
My tempeh is not getting crispy in the air fryer. What am I doing wrong?
The most common culprit is overcrowding the basket. When tempeh strips overlap or touch, steam gets trapped between them and prevents the surface from crisping properly. Arrange the strips in a single layer with visible space between each piece, working in batches if necessary. Second, make sure your tempeh is thoroughly dry after steaming — any residual moisture will fight against crispiness. Finally, check that your air fryer is fully preheated before adding the tempeh. Starting with a hot basket makes a significant difference in achieving that golden, crunchy exterior.