Vegan BLAT Sandwich with Carrot “Bacon”

A healthy meal-prep friendly lunch option, this vegan BLAT sandwich topped with carrot “bacon” is flavorful, yet easy to make!


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Vegan BLAT Sandwich with Carrot "Bacon"

Vegan BLAT Sandwich with Carrot “Bacon”



For the carrot “bacon”:

  • 3 large carrots
  • 2 tablespoons neutral-tasting oil (safflower)
  • 2 teaspoons maple syrup
  • 2 teaspoons sherry vinegar
  • ½ teaspoon liquid smoke
  • 2 teaspoons vegan Worcestershire sauce
  • ¼ teaspoon smoked sea salt plus ¼ teaspoon
  • ¼ teaspoon finely ground black pepper

For the sandwich:

  • 8 slices whole-grain bread
  • ¼ cup vegan mayo, for bread
  • ¼ head iceberg lettuce, leaves peeled
  • 2 tomatoes, cut into thin rounds
  • 1 avocado, quartered and sliced


  1. Pre-heat oven to 200°C / 400°F.
  2. For carrot “bacon”, using a vegetable peeler, peel carrots into thin strips and place in a big bowl. Add oil, maple, sherry vinegar, liquid smoke, Worcestershire, ¼ teaspoon smoked sea salt, pepper, and toss to coat. Spread out carrots and marinating liquid on parchment-lined walled baking sheet.
  3. Bake for about 18 to 21 minutes, flipping occasionally. Once out of the oven, toss with additional ¼ teaspoon smoked salt.
  4. Toast bread in toaster oven until golden.
  5. Spread 4 slices bread with mayonnaise. Top 4 slices with lettuce, tomato, avocado, and a few pieces of carrot bacon. Enclose with remaining bread and serve.


Recipe by Jenny Engel and Heather Bell from @sporkfoods, Photography by @_kate_lewis.

© Spork Foods 2016 (from their cookbook “Vegan 101”)

Vegan BLAT Sandwich with Carrot "Bacon"

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Or click here to see more delicious vegan sandwich recipes!



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