Fermented soybean-based tempeh has a “meaty” texture and mild flavor that’s a blank canvas for marinades like the mustard-based version here. Pan-fried, it’s an ideal stand-in for corned beef or pastrami. Just add Swiss cheese, homemade Russian dressing, and probiotic-rich sauerkraut, and you’ve got a meatless Reuben to remember.
With tempeh and sauerkraut, you get a good dose of probiotics because both of these foods are fermented. In addition, you get a significant portion of fiber and protein, which makes 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 tablespoon apple cider vinegar
• 1 tablespoon wholegrain mustard
• 1 tablespoon of honey
• 1/2 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1 8-oz. (227 g) block tempeh, cut into 4 thin slices
• 2 tablespoons vegan mayonnaise
• 1 1/2 tablespoons low sodium ketchup
• 2 teaspoons prepared horseradish
• 1 tablespoon chopped dill pickles
• 1/4 teaspoon black pepper, freshly ground
• 8 slices of 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 the tamari, vinegar, mustard, honey, paprika and garlic powder. Add the tempeh slices and gently toss to coat them in the marinade. Set aside for at least 30 minutes and up to overnight in the fridge so the tempeh can soak up the marinade.
Meanwhile, combine mayonnaise, ketchup, horseradish, pickles and pepper in a small bowl; put aside.
Spray a large nonstick pan with olive oil 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. Take the pan off 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 on the remaining bread slices and place them, dressing side down, on top of the sandwiches.
Lightly mist the pan again with cooking spray and set it 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: Read labels when buying sauerkraut, as some brands are very high in sodium. Make sure to buy raw sauerkraut, which is always refrigerated. It contains live probiotics that can help with gut health.
Serves: 4 | Serving size: 1 sandwich
Nutrition (per serving): Calories: 380; Total fat: 13g; Saturated fat: 4g; Monounsaturated fat: 3g; Polyunsaturated fat: 2g; Cholesterol: 12mg; Sodium: 1121mg; Carbohydrate: 47g; Dietary fiber: 8g; Sugar: 10 g; Protein: 23g
Nutritional bonus: Calcium: 19%; Iron: 18%; Potassium: 567mg; Vitamin A: 3%; Vitamin C: 1%
Originally published February 16, 2021; Updated March 2026
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