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Healthy Baked Tofu Sandwich {vegan}

I figure that all the years I worked in Deer Valley bakery, Robbie made over 2000 baked tofu sandwiches for me. He wanted me to have a healthy lunch—instead of munching cookies and chocolate all day, which he knew was my habit. You can use purchased baked tofu for this baked tofu sandwich or if you want, make your own. This recipe teaches how to make flavorful homemade baked tofu to go in sandwiches and stir-fries–you name it!

baked tofu sandwich

frozen, thawed tofu for baked tofu sandwich

marinating tofu before baking for baked tofu sandwiches

heart on baked tofu sandwich

I called Robbie’s baked tofu sandwiches love sandwiches because he always drew a heart on top of the plastic wrap–and he made them with love. Most of the time the “meat” was Roma Tomato Basil Baked Tofu; we bought it until our store discontinued that flavor. Now that I work at home, I make homemade baked tofu, for sandwiches and more.

Baked Tofu Sandwich recipe details:

  • Use the tofu that comes packed in water—the one with a perishable date–do not use aseptic packed tofu.
  • Freeze the tofu in the water until it is solid before thawing.
  • Baked tofu that has been frozen and then thawed before marinating has an incredibly meaty texture. Fresh tofu can be substituted–the texture will just be more, well, tofu-y.
  • Robbie used to spread about a tablespoon of cottage cheese on top of the avocado. When he builds one for himself, he sprinkles diced red onion over the avocado or cottage cheese.
  • We choose Bubbie’s pickles, delicious naturally fermented, no vinegar, with plenty of probiotics.

adding tofu to baked tofu sandwich

 

Wishing you a fabulous week–get in the kitchen and cook something delicious!

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Print
Baked Tofu Sandwich
Ingredients
  • Tofu:
  • 1 pound firm tofu , frozen and thawed
  • 1/3 cup water
  • ¼ cup tamari soy sauce
  • 3 tablespoons canola oil
  • 2 teaspoons molasses
  • 2 teaspoons tomato paste
  • 1 garlic clove , minced
  • 2 teaspoons apple cider vinegar or lemon juice
  • ¼ teaspoon dried oregano
  • ¼ teaspoon dried basil
  • Sandwich:
  • 2 slices sprouted wheat bread
  • ¼ avocado
  • Mayonnaise or Vegenaise , as desired
  • Organic Seasoned Salt
  • Thinly sliced carrot
  • Baked tofu , sliced 1/8-inch thick
  • Sliced dill pickle (Bubbie’s is the best)
  • Thinly sliced jicama
  • Sliced tomato
  • Lettuce
Instructions
  1. The tofu:
  2. Pre-heat the oven to 350° F. Wrap the frozen and thawed tofu in a tea towel. Place a weight on top and set aside to squeeze out some of the water. The pressed tofu will look like a sponge.
  3. Meanwhile mix the water, tamari, oil, molasses, tomato paste, garlic, vinegar, oregano and basil in a flat container, such as an 8 x 8-inch pan.
  4. Slice the pressed tofu in 4 pieces by cutting in half both horizontally and vertically.
  5. Place the tofu pieces in the marinade. Every five minutes or so, turn the tofu pieces, so/until he marinade is absorbed evenly.
  6. Cover the pan tightly with foil.
  7. Bake 35 to 55 minutes, turning the pieces over after about 20 minutes. Baking time depends-- if the tofu was frozen, more liquid will release and more time is needed.
  8. When the liquid has evaporated and any residual marinade is trying to burn in the pan, the baked tofu is done. Remove from oven, cool and refrigerate until needed. (Baked tofu keeps 5 to 6 days.)
  9. To build the sandwich:
  10. Smash avocado on one slice of bread, on the other spread mayonnaise and sprinkle with seasoned salt. On the avocado side, build the remaining ingredients in this order.
  11. Arrange carrots on avocado, tofu slices over carrots, followed by the pickle, jicama, tomato and lettuce.
  12. Gently press the bread slice that was spread with mayonnaise on top of the lettuce. Wrap in plastic wrap and sign with a heart.
Recipe Notes
Use the tofu that comes packed in water—the one with a perishable date--do not use aseptic packed tofu. Freeze the tofu in the water until it is solid before thawing. Baked tofu that has been frozen and then thawed before marinating has an incredibly meaty texture. Fresh tofu can be substituted--the texture will just be more tofu-y. Baked tofu keeps 5 to 6 days.

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