Tofu Sandwich

This wholesome Tofu Sandwich is packed with flavor and nutrition. It is a complete meal with the essential macronutrients. It’s a hearty and healthy vegan lunch idea that everyone will enjoy!

I love tofu and I always come up with a variety of recipes with tofu. Its my favorite vegan protein.

I always have couple of packs in my refrigerator. So, whenever I run out of ideas, most of the time, I simply make tofu nuggets for snacking or make a quick tofu soup. Sometimes, I even make tofu steaks to pair it with my pasta.

Overall, I think tofu is the most versatile ingredient which can be adapted to any type of recipe.

This time I wanted to experiment a sandwich recipe with it for back-to-school lunches. It worked and my family loved it.

Hence, we have been enjoying this easy tofu sandwich for about 3 weeks now. Of course, not every day, because everyone needs a change of taste but once every week it is a must for us.

Its easy and moreover, I simply keep the baked tofu in the refrigerator ready. It has become a part of my meal prepping. Whenever, needed I simply toast them and assemble in a sandwich for all of us.

Of course, I have provided pan seared option and air fryer option as well which you will find later here as you scroll down.

So, today I am here to share this awesome tofu sandwich recipe.

Ingredients for easy Tofu Sandwich

Extra firm tofu
Nutritional yeast
Paprika
Oregano
Garlic powder
Salt
Whole grain bread
Vegan thousand island dressing
Hummus
Baby spinach
Tomato
Avocado

I have used these easily available ingredients here which you may buy from any local grocery store. However, I have provided links to few of them here for your convenience.

If you plan to buy from affiliate links then I get a small commission which in turn encourages me to bring in more delicious recipes for you.

Ingredients notes

Tofu – it’s a soy product wit lot of health benefits. Primarily being high in protein. It is important to use extra firm tofu here and must be pressed for about 20 minutes. The firmer the better.

Nutritional yeast – this provides vitamin B12 to this recipe along with a nice cheesy and salty flavor.

Paprika – even though chili powder can be used here, I preferred paprika, so as to not make it very spicy and yet give a hint of it.

Oregano – I used the dried herb form to add a bit of flavor here.

Garlic powder – this is a must to enhance and balance the overall taste of the recipe.

Whole grain bread – I used Dave Killers bread because it’s the healthiest and protein rich bread that’s available in the store. However, you may bake your own and this spelt bread or whole wheat bread works awesome in this sandwich.

Vegan thousand island dressing – I would highly recommend blending your own to make it heathier. I used this dressing to add a bit of sweetness and zesty flavor to the entire sandwich. You may also use vegan mayo instead.

Tomatoes – I specifically used tomatoes in this recipe because of its flavor, texture and color. Moreover, I chopped tomatoes and added some salt and pepper to it. Mixed it nicely and then placed them between toasted breads in the sandwich. It was delicious.

Avocado – this adds healthy fats and a creaminess to each bite. Also, it balances out the entire flavor of the recipe with its subtle bland and sweet taste. However, make sure to stick to the measurement of ¼ avocado (sliced) to be within calorie limits.

Spinach – you may use lettuce leaves instead or any green leaves of your choice here.

Red Bean Hummus – I used my homemade humus which was made with a combination of kidney beans and eggplant. However, you may use store bought spicy hummus here to compliment this tofu sandwich.

How to make Tofu Sandwich

Step1: how to prepare the marinate

In this step, I combined nutritional yeast, paprika, oregano, garlic and salt and mixed it well with a spoon.

Then, I kept it aside.

Step2: how to marinate

Firstly, I pressed tofu for about 20 minutes between kitchen towels and with a weight.

Secondly, I drained the extra water and sliced lengthwise into 8 steak slices (about ¼ inch thickness each).

Thereafter, I took a slice of tofu and rolled it in the marinate from all sides. I made sure that its thickly coated from all six side.

Next, I placed it immediately on the prepared baking sheet.

I completed this step with all the slices marinating and placed the baking sheet in the middle rack of the pre-heat oven at 400-degree Fahrenheit.

Then, I baked it for 20 minutes.

After which, I took the tray out and gently released each slice with a flat spatula from the bottom. Then, I flipped them with the help of tongs.

Afterwards, I baked them for another 10 minutes.

Once done, I turned off the oven and took it out.

Then, I let it cool down a bit (for about 5 minutes).

Step3: how to assemble

Firstly, I toasted 2 slices of whole grain bread.

In the meanwhile, I chopped tomatoes and mixed it with salt and black pepper and kept it aside.

Once, toasted I spread vegan thousand island on one slice and hummus on the other slice.

Then, I placed some greens on one of the slices follow by baked tofu.

Next, I topped tofu with tomatoes and sliced avocadoes.

Lastly, I covered it with another toast and too a big bite of it.

I was enjoying it heartily and it took me to another satisfaction level.

After a very long time my lunch was wholesome and complete with deliciousness filled.

I served it to all my family members and they had the same satisfaction.

Now that its time for back to school again these can be an excellent lunch box meal.

Moreover, it can be prepped ahead of time and simply needs assembling when ready.

The best part in here is that tofu can be baked crisp or simply air fried and both tastes equally delicious.

Expert tips:

• Make 2 tbsp. extra marinate so that you may sprinkle more on top of tofu slices while on the baking sheet.
• It is important to flip after 20 minutes of baking so that each slice is well cooked from both sides and through inside.
• To flip the baked tofu, make sure to gently release the slices from the parchment paper with a flat spatula. Tofu sticks slightly due to its moisture but releases easily too. Then flip with the help of tongs making sure that marinate still sticks to it.

My other sandwich recipes that might interest you
healthy Lentil Sandwich
Jalapeno Tempeh Sandwich
Tofu Red Chard Scramble Sandwich

This post may contain affiliate links which means that if you click on them and also make a purchase, I will get a small commission. Moreover, I share only those products which I use personally and love.

I hope you enjoy this recipe as much as we did. I am very excited to hear back from you.

Did you make it?
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You may also checkout my cookbook for everyday vegan comfort recipes.