Tofu Sandwich Recipe
This amazing tofu sandwich recipe is one of my favorite easy lunches. It is packed with flavor, loaded with fresh vegetables, and takes just 30 minutes to make. I marinate slices of firm tofu in a savory-sweet blend of tamari, maple syrup, and garlic before baking them until lightly crispy. Layered with fresh veggies and tasty sauces, it is so much more than just a sandwich.
Servings: 4
Calories: 200kcal
Ingredients
Tofu:
- 1 block firm tofu , 16 ounces
- 3 tablespoons Tamari or soy sauce
- 2 tablespoons maple syrup
- 1 teaspoon lime juice
- 1 teaspoon garlic powder
- ½ teaspoon liquid smoke
- ½ teaspoon ground black pepper
- 1 teaspoon hot sauce , optional for spice
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
- My #1 Secret Tip for this tofu sandwich recipe is to slice the tofu into even 1/4 inch thick pieces. Thin, even slices absorb the marinade more evenly and fit perfectly on sandwich bread, giving every bite the ideal balance of tofu and fresh toppings.
- Press the tofu: I press the tofu before slicing and marinating it, making sure to pat it dry before coating. This allows the tofu to develop a crispier exterior and absorb the marinade better.
- Do not overcrowd: I leave a little space between my tofu slices, allowing the heat to circulate, ensuring the tofu browns instead of steaming in the oven.
- Toast the bread: Toasted bread holds up better against the juicy fillings and prevents the sandwich from becoming soggy.
- Let the tofu cool: I leave the tofu slightly warm, but never hot, as the heat may wilt the fresh vegetables.
- Marinate overnight: While even a few minutes adds flavor, I prefer to marinate the sliced tofu overnight for a much richer savory flavor.
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