Turn a humble block of tofu into vegetarian-style deli meat with this tofu sandwich recipe! Not only is it easy to make but it keeps well in the fridge making it a great make-ahead lunch idea.
Tofu is such an underrated ingredient, in fact, it’s got a bad reputation that it does not deserve. Tofu is a wonderful source of plant-based protein, containing 9.4 grams of protein per 100-gram serving, and is also a source of calcium, iron, and potassium. Moreover, it’s incredibly inexpensive and versatile and can be used in everything from curries to stir-fries, to soups and scrambled eggs, to sauces, smoothies, and sandwiches.
With a few simple ingredients, you can make delicious baked marinated tofu that resembles deli meat that you can add to your favorite sandwich or wrap to create a protein-packed meal. While it may seem a little strange, trust me on this one, and give this tofu sandwich a try.
Why You’ll Love This Tofu Sandwich Recipe
- Easy to Make – If you can turn on the oven, use a knife, and stir a marinade, you can make this baked marinated tofu sandwich.
- Inexpensive – Serving per serving, these tofu deli meat slices cost much less than deli meat.
- Versatile – Once you’ve got the basics down, you can add other herbs, spices, and ingredients to the tofu marinade and mix and match the sandwich toppings as you like.
- Great for Meal Prep – The tofu slices keep well in the fridge and freezer making them great for meal prep.
Tofu Sandwich Ingredients
- Tofu – Firm or extra-firm tofu will work best.
- Soy Sauce – To add a salty flavor.
- Maple Syrup – A bit of sweetness to balance the saltiness.
- Apple Cider Vinegar – A bit of acid to balance the salty and sweet flavors.
- Spices – A combination of onion powder, garlic powder, and smoked paprika to season the tofu.
- Bread – Sourdough or whole-grain bread is recommended but any type of bread will work.
- Toppings – Lettuce, tomatoes, mayonnaise, avocado, mustard, sprouts, or any other sandwich toppings of your choice.
To Make it Gluten-Free: Swap the soy sauce for gluten-free tamari or coconut aminos, and use gluten-free bread.
To Make it Dairy-Free: No adaptations are needed, this recipe is dairy-free.
How to Make Tofu Sandwich Meat
- Press the tofu. Wrap the tofu in paper towels or a tea towel and place something heavy on top to remove any excess liquid.
- Slice the tofu. Place the pressed tofu on a cutting board and thinly slice it into 1/8 to 1/4-inch slices.
- Mix the marinade. In a bowl, add the soy sauce, maple syrup, apple cider vinegar, garlic, onion, and paprika, and whisk until well combined.
- Marinade the tofu. Place the sliced tofu in a bowl or baking dish, cover with the marinade, and allow to marinate for at least 10 minutes.
- Bake the tofu. Place the marinated tofu onto a parchment lined baking sheet and bake at 400°F for 15 minutes. Once baked, allow to cool.
- Make a sandwich. Assemble the slices of tofu into a sandwich with toppings of your choice.
- Serve and enjoy!
You can find the detailed instructions in the recipe card below.
Red’s Nutrition Tip
This tofu sandwich recipe contains 20 grams of protein, however, if you want to increase the protein content you could add a slice of cheese or a spread of hummus.
More Vegetarian Sandwich Recipes:
Is tofu deli meat healthy?
Absolutely! Tofu is made from soybeans and is a good source of vegetarian protein and fiber. Homemade tofu deli meat is made with simple ingredients and is a great way to add protein to a sandwich.
Can tofu be used as meat?
Yes, you can use tofu as a replacement for meat in a sandwich to increase the protein content.
Can I cook the tofu in a pan?
Although this recipe calls for baking the tofu, you can cook the tofu slices in a pan for 1-2 minutes per side if you prefer.
Once baked and cooled, the tofu slices can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.
More Tofu Recipes:Print
This tofu sandwich is full of salty and smoky flavors and makes a great high-protein plant-based lunch! Plus, the tofu keeps well in the fridge, making it great for meal prep.
- Prep Time: 10
- Cook Time: 15
- Total Time: 25 minutes
- Yield: 4 sandwiches 1x
- 14 ounces extra-firm tofu
- 1/4 cup soy sauce
- 2 tablespoons maple syrup
- 1 tablespoon apple cider vinegar
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 8 slices of bread
- 1 cup lettuce
- 1 tomato, sliced
- 1 avocado, sliced
- 1/4 cup mayonnaise
- 4 teaspoons Dijon mustard
- Preheat the oven to 400°F and line a baking sheet with parchment paper.
- Remove the tofu from the packaging and place it between two pieces of paper towel or wrap it in a tea towel and place it on a cutting board. Set something heavy on top, like a cast-iron skillet, and allow it to sit for at least 10 minutes to remove excess liquid.
- In a small bowl or jar, add the soy sauce, maple syrup, vinegar, onion powder, garlic powder, and paprika, and whisk until well combined.
- Once the tofu is pressed, unwrap it, then place the pressed tofu on a cutting board and, using a sharp knife, thinly slice the tofu into 1/8 to 1/4-inch slices.
- Add the sliced tofu to a small baking dish or large bowl, cover with the soy marinade, and allow to sit for at least 5 minutes or up to 24 hours.
- Once marinated, add the marinated sliced tofu to a baking sheet, in a single layer. If your baking sheet is too small to fit all of the tofu, work in batches.
- Transfer the baking sheet to the oven and bake for 15 minutes, flipping the tofu halfway through, until tofu is cooked and looks slightly dry.
- Once baked, remove the baking sheet from the oven and allow the tofu to cool. (If you prefer to eat it warm, you can use it immediately.)
- Once cooled, assemble the tofu slices into a sandwich with lettuce, tomato, avocado, mayonnaise, mustard, or fixings of your choice.
To Cook the Tofu in a Pan: In a large pan or cast-iron skillet on medium-high heat, add a drizzle of olive oil, then add tofu slices (working in batches) and cook for 1-2 minutes per side until slightly crispy and golden.
- Serving Size: 1 sandwich
- Calories: 452 calories
- Sugar: 6 grams
- Fat: 23 grams
- Carbohydrates: 42 grams
- Fiber: 8 grams
- Protein: 20 grams