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A tofu sandwich with cut in half and stacked on top of each other on a white plate with chips in the background.

Tofu Sandwich

Author: Stephanie Kay

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.

  • Author: Stephanie Kay
  • Prep Time: 10
  • Cook Time: 15
  • Total Time: 25 minutes
  • Yield: 4 sandwiches 1x
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Ingredients

Tofu Slices:

Sandwiches:

Instructions

  1. Preheat the oven to 400°F and line a baking sheet with parchment paper.
  2. 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.
  3. In a small bowl or jar, add the soy sauce, maple syrup, vinegar, onion powder, garlic powder, and paprika, and whisk until well combined.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. 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.)
  9. Once cooled, assemble the tofu slices into a sandwich with lettuce, tomato, avocado, mayonnaise, mustard, or fixings of your choice.

Notes

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.

 

Nutrition

Find it online: https://kaynutrition.com/tofu-sandwich/