top of page
  • Writer's picturePreeti Bansal Kshirsagar

Crunchy on the outside! Juicy on the inside! Tofu Sandwich for your back to school lunch!

Updated: Aug 18, 2023

Tofu, often hailed as a versatile plant-based protein, offers a myriad of health benefits that make it a popular choice among individuals seeking to maintain a balanced diet. Rich in essential nutrients, tofu is an excellent source of high-quality protein, containing all nine essential amino acids necessary for optimal bodily functions and muscle repair. Moreover, its low saturated fat content and absence of cholesterol contribute to heart health, potentially lowering the risk of cardiovascular diseases.

Tofu's isoflavones, a type of plant compound, have been linked to potential reductions in the risk of certain hormone-related cancers and osteoporosis, while also aiding in the management of menopausal symptoms. The soy-derived nature of tofu has been associated with improved insulin sensitivity, making it a favorable option for those managing diabetes. With its ability to absorb flavors and adapt to various culinary styles, tofu serves as a versatile and nutritious addition to diets, catering to both health-conscious individuals and those embracing plant-based lifestyles.

The perfect high protein tofu sandwich recipe for you!!


Skillet Tofu Slices:

4oz firm tofu, sliced into planks

2 teaspoon maple syrup

1/2 teaspoon olive oil (optional)

1/2 teaspoon tamari for salty flavor

spices: a few pinches of smoked paprika and/or chipotle powder

Optional: add a few pinches of nutritional yeast on tofu


4 slices sprouted grain bread, toasted

1 small red onion, thinly sliced

2 teaspoon vegan mayo (Vegenaise)

2 teaspoon spicy or plain mustard

greens (sprouts, romaine or any leafy green you’d like)

½ avocado, thinly sliced


  1. Tofu: Slice tofu and using a paper towel, blot the tofu so that it is as dry as possible. Be gentle so you do not crumble the slices.

  2. Warm a skillet over high heat. Add the tamari and olive oil and let it heat (but not burn), add the tofu. Cook for 1-2 minutes then flip. Cook for another 2 minutes. Sprinkle one side with the spices then flip. Sprinkle the other side with spices and salt and flip. Lastly, drizzle in the maple syrup and let it caramelize the browned edges of the tofu. Shake pan a bit to soak the tofu in all those nice pan spices and flavor. Turn off heat and set pan aside.

  3. Assemble sandwiches: Toast bread. Apply mayo to one slice and mustard to another. Add two slices of tofu to each sandwich. Add avocado, onion, sprouts. Close and slice sandwich. Serve warm and fresh or wrap carefully and take to work or school in a lunch bag. Sometimes when I pack sandwiches like this to go I leave off the vegan mayo and go very light on the mustard so the sandwich doesn’t get soggy. Or pack the Vegan mayo in a dressing cup to add it to your sandwich during lunch.

Recipe inspired from Kathy Patalsky

86 views0 comments


bottom of page