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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah
Home › Recipes › Sandwiches

Amazing and Easy Tofu Sandwich Recipe

By Sophia DeSantis on · Last Updated on
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This tofu sandwich recipe is mouthwatering kind of delicious! It’s so easy to put together, perfect to prep ahead and perfect for the entire family!

I love quick and easy meals that are also healthy and taste amazing. Make the parts and save them for lunches and dinners all week long!

A tofu and veggie sandwich that has been cut in half and stacked on a tanish plate in front of a glass of milk.

I love a good sandwich, my smashed chickpea sandwich is a big hits around here. So I figured it’s time to add another one to my go-to pile!

Ingredients

Here’s what you need to make this marinated tofu sandwich recipe:

To serve:

Top view of a block of tofu next to glass bowls of brown liquids, a lime half and measuring spoons with spices.
Top view of two plastic containers with sections in them filled with veggies for a sandwich and sliced bread.

How to Make a Tofu Sandwich

Creating the best sandwich is easy to do! Here are the steps:

  1. Slice the tofu.
  2. Soak the tofu slices in the marinade.
  3. Arrange the marinated tofu on a parchment paper lined baking sheet and bake.
  4. Start by coating the bread with spread.
  5. Add the lettuce and tomato.
  6. Layer on the baked crispy tofu slices.
  7. Top with avocado and cucumber.
  8. Finish with sprouts.
  9. Close the sandwich and enjoy!
Top view of thinly sliced tofu and brown liquid in a plastic container being whisked next to a red lid.
Top view of a parchment lined baking sheet with sliced tofu marinating in a container with brown liquid and some slices on the parchment.
Top view of a parchment lined baking sheet with rectangles of baked thinly sliced tofu on it.
Top view of plastic containers with sections filled with veggies and sliced bread and a piece of bread with sauce on it next to a knife.
A piece of bread with lettuce and tomatoes on top next to a knife and containers with sandwich toppings in them.
A slice of baked tofu on a piece of bread with tomatoes and lettuce under the tofu next to sectioned containers with more toppings and a knife.
Sectioned containers with sandwich toppings next to a knife and an open faced sandwich with lettuce, sliced tofu and cucumbers on top.
Containers with sections and sandwich toppings in them next to a sandwich being build with lettuce, tofu, cucumbers and sprouts on top next to a knife.
A boy with glasses and an orange shirt leaning down and taking a bit from the top of a stack of tofu and veggie sandwich halves.

Meal Prep and Storage Tips

Whether it’s busy school days, fun summer outings and picnics, or any time you’re on the go, sandwiches are great to take along. Unless you’re like me and cringe at the sight of soggy bread, which is inevitable if you love sauce and all the toppings.

So what do you do? Simply gag and try to get them down? Absolutely not! You grab some containers with separate compartments, like the Rubbermaid EasyFindLids™ Meal Prep Containers to keep everything apart until you’re ready to eat!

This vegan tofu sandwich travels best if you take a few extra steps for storage:

  • Prep ahead by mixing the tofu sandwich marinade, chopping the veggies, and slicing the tofu. Wait to slice the avocado until the day you are serving.
  • Store the components of the sandwich separately. This way the bread won’t get mushy, the lettuce won’t get soggy, and the fillings won’t fall out.
  • Use convenient storage containers like Rubbermaid EasyFindLids™ Meal Prep Containers or small individual ones to keep the components separate.
  • Once you’re ready to enjoy, assemble as instructed and enjoy!

Reasons why the Rubbermaid EasyFindLids™ system is my fave:

  • Dishwasher safe! Because while meal prepping is fantastic it creates plenty of dishes, and who has time to hand wash every day?
  • The modular containers nest and stack easily which means organized cupboards.
  • Bonus, these containers are durable and keep food secure on the-go so no spills.
  • Microwave safe, for when you want food hot without making more dishes!
A plastic container with sections in front of a stack of them and a stack of red lids for them.
A plate with two halves of a tofu veggie sandwich stacked on each other surrounded by plastic containers and a glass of milk.

More Tofu Sandwich Ideas

Customize your sandwich with any of these plant based fillings:

A stacked tofu and veggie sandwich that has been cut in half sitting on a plate with a glass of milk and plastic containers behind it.

Preparation Tips

  • Firm tofu is best for the right texture.
  • Slice the tofu lengthwise to create bread-sized slices instead of little chunks.
  • The longer you marinate the tofu the more flavor it will have. Fill one of the Rubbermaid EasyFindLids™ containers with the marinade and tofu, seal, and refrigerate overnight.
  • As the baked tofu is stored it will loose the crisp edges it had out of the oven. It’s still amazing, but if you want a crispy tofu sandwich eat it right away.

Common Questions

Should you marinate tofu?

Tofu is magical in that it takes on the flavors of whatever it is seasoned or marinated with, so it is definitely recommended to marinate tofu! It can be as quick as a coating, a few minute soak, or as long as 24 hours.

Can I eat tofu raw?

Yes, it is safe to eat tofu raw. Although the texture is so amazing once it’s cooked!

Are vegan sandwiches healthy?

They can be, as long as the fillings are wholesome plant based foods! This vegan sandwich recipe is filled with veggies and nutritious foods making it a healthy choice!

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Amazing and Easy Tofu Sandwich Recipe

This tofu sandwich recipe is mouthwatering kind of delicious! It's so easy to put together, perfect to prep ahead and perfect for the entire family!
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: 30 Minutes or Less, Lunch, Main Course
Cuisine: American
Diet: Gluten Free, Vegan, Vegetarian
Servings: 4
Calories: 200kcal
Author: Anjali Shah

Ingredients

Tofu:

To Serve:

US Customary – Metric

Instructions

  • Preheat the oven to 400 F/ 205 C
  • Carefully slice the tofu into ¼ inch thick slices making 8 squares. You are slicing it length wise to make squares not height wise to make little rectangles. See the photos in the post. Place them on a plate or wide container.
  • Mixthe Tamari, maple, lime juice, garlic powder, liquid smoke, pepper and hot sauce in a bowl and whisk well.
  • Coat the tofu slices with the mixture on both sides. You can let them marinate for a few minutes as you clean up and/or prep the ingredients you will serve with, but it isn’t necessary. You can even marinate overnight for a really deep flavor.
  • Lay them out on a parchment lined baking sheet.
  • Bake for 15 minutes. Flip and bake another 5-7 minutes, depending on how crispy you want them. Be careful not to burn the tofu slices.
  • Allow to cool as you assemble your toppings. Build the sandwiches by spreading the sauce on the slices of bread. Then add lettuce, tomato, tofu slices (I to 2 per sandwich), avocado, cucumber and sprouts. You can do any order you prefer, but I like the tofu nestled in the middle of everything.
  • Serve and enjoy!

Notes

  • This was my creation and mixture for serving, but you can serve this with whatever sandwich extras you love! See the post for other ideas.
  • This isn’t meant to be a crispy fried like tofu, it’s meant to be somewhat soft but with crisp edges. If you want it actually crispy then you can cut the slices thicker and add some cornstarch to the marinade.
  • Nutrition facts are for the tofu part only, brands and what you serve with will affect the total numbers.

Nutrition

Calories: 200kcal | Carbohydrates: 11g | Protein: 19g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 0.02g | Monounsaturated Fat: 0.01g | Sodium: 475mg | Potassium: 80mg | Fiber: 3g | Sugar: 6g | Vitamin A: 4IU | Vitamin C: 1mg | Calcium: 16mg | Iron: 0.2mg

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