Fermented soybean-based tempeh has a “meaty” texture and mild flavor that provides a blank canvas for marinades like the mustard-based version here. Pan-fried, it’s an ideal substitute for corned beef or pastrami. Just add Swiss cheese, homemade Russian dressing, and probiotic-rich sauerkraut and you’ve got an unforgettable meatless Reuben.
With tempeh and sauerkraut you get a good dose of probiotics because both foods are fermented. In addition, you get a significant portion of fiber and protein, making this meal functional, nutritious and filling.
Active time: 15 minutes Total time: 50 minutes
Tempeh Reubens
Ingredients
• 1 tablespoon low-sodium tamari or coconut aminos
• 1 tbsp apple cider vinegar
• 1 tbsp whole grain mustard
• 1 tbsp honey
• 1/2 tsp paprika
• 1/2 tsp garlic powder
• 1 8-oz. (227 g) tempeh block, cut into 4 thin slices
• 2 tbsp vegan mayonnaise
• 1 1/2 tablespoons low-sodium ketchup
• 2 tsp prepared horseradish
• 1 tbsp chopped dill pickles
• 1/4 teaspoon black pepper, freshly ground
• 8 slices sprouted multigrain bread (try Ezekiel sprouted bread)
• 4 thin slices of Swiss cheese
• 1 1/4 cups raw sauerkraut, drained
Directions
In a medium bowl, whisk together tamari, vinegar, mustard, honey, paprika, and garlic powder. Add the tempeh slices and gently toss to coat with the marinade. Let rest in the refrigerator for at least 30 minutes and overnight to allow the tempeh to absorb the marinade.
In a small bowl, combine mayonnaise, ketchup, horseradish, cucumber and pepper. set aside.
Spray a large nonstick skillet with olive oil cooking spray and place over medium heat. Add the tempeh pieces (they will have absorbed most of the marinade) and cook until crisp and heated through, about 3 minutes per side. Remove the pan from the heat.
Place 4 slices of bread on a work surface. Place 1 slice of cheese on each piece of bread, followed by tempeh and sauerkraut. Spread the mayonnaise mixture over the remaining bread slices and place on top of the sandwiches, dressing side down.
Spray the nonstick pan again with cooking spray and place over medium-low heat. Add the sandwiches and cook until the bread is crisp and the cheese is melted, about 4 minutes per side. Serve immediately.
Tip: When purchasing sauerkraut, read the labels as some brands are high in sodium. Be sure to buy raw sauerkraut that is always chilled. It contains live probiotics that can support gut health.
Servings: 4 | Serving size: 1 sandwich
Nutritional value (per serving): Calories: 380; Total fat: 13g; Saturated fat: 4g; Monounsaturated fat: 3 g; Polyunsaturated fat: 2 g; Cholesterol: 12 mg; Sodium: 1121 mg; Carbohydrates: 47g; Fiber: 8g; Sugar: 10g; Protein: 23g
Nutritional bonus: Calcium: 19%; Iron: 18%; Potassium: 567 mg; Vitamin A: 3%; Vitamin C: 1%
Originally published February 16, 2021; Updated March 2026
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