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Tofu Sandwich – A Healthy Vegatarian Sandwich Recipe

This healthy vegetarian sandwich has erverything a delicious sandwich requires and still comes without meat! Crusty bread, melted cheese and fresh tomatoes pair with crispy tofu slices, creamy avocado, nutty arugula and a heavenly tasty sauce! This super easy and healthy vegetarian sandwich could be enjoyed both warm and cold. And this tofu sandwich is great to take with you to work or school. But it’s also the perfect recipe when you aren’t in the mood for cooking. So without further ado, let’s dive right into it.

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healthy vegetarian sandwich - tofu sandwich recipe

What to put on a sandwich?

A good sandwich, and I’m taking about really good sandwiches, needs above all different textures and flavors. You certainly know that feeling when you bite into a burger or a good sandwich. There’s the crisp freshness of lettuce, the meaty flavor of the burger patty or ham paired with a delicious sauce. And of course, let’s not forget the cheese! Whether melted or not, its creamy texture and tangy flavor should not be missing from any sandwich.

Well, that makes it clear what should never be missing from a really good sandwich! The cheese of course. Whether melted or not, it not only brings a pleasant creamy, soft texture to our sandwich, but also quite a bit of flavor. Almost as important as the cheese is a good sauce. And I’m not talking about ketchup and mayo, of course. In my world, a good sandwich should have a better sauce than this. After all, the sauce is probably what adds the most flavor. That’s why it can be something a little more fancy. For example, a delicious pesto.

But besides cheese and sauce, other things are also important for a sandwich. For example, something crunchy and fresh. Lettuce, tomatoes or other vegetables, for instance, are great for this. And the balance could be brought by something creamy such as avocados or cream cheese.

And how to make a healthy sandwich?

Thinking about it, it’s not that difficult to whip up a really tasty sandwich. I mean cheese, bread, sauce, avocado and lettuce, how hard can it be? However, it gets trickier when you’re trying to create a healthy sandwich. Because of all the cheese, butter and sauces, such a sandwich can quickly become quite calorie dense. Therefore, I want to show you a few tricks. With those in mind you can aviod your sandwich from being a high calorie cheat meal.

First of all, watch out for sauces. I’m not a fan of mayo and co only because I don’t find it very creative. Rather, such pre-packaged sauces are usually insanely high in calories. That’s why I always try to use homemade sauces, mustard or a delicious herb cream cheese instead. If I have nothing else on hand, I sometimes fall back on a store-bought pesto. I always use just a tiny little serving of them but it’s enough since they are really flavorful.

Also, be sparing with butter. If you like to have a grilled sandwich, butter can’t be completely avoided. Since you need it on the outside of the sandwich in order to grill it. However, a very small amount of butter is enough. And you can use a lower calorie alternative and substitute instead.

And instead of a white bread, you can use a whole wheat bread. I’ve said it many times before, but whole grains are always my first choice. Not only do they satiate us better, but they also contain many more vitamins and minerals.

healthy vegetarian sandwich
Yummy Healthy Vegetarian Sandwich

Healthy Vegetarian Sandwich

What also should not be missing in a healthy sandwich is a source of protein. Just like carbohydrates, proteins provide better satiety. And oftentimes the problem with a sandwich is that our minds don’t feel like we’ve really eaten. We do not always sit down at the dining table and have a knife and fork in our hands to eat a sandwich, am I right? And combine this kind of eating on the go with the lack of proteins, chances are that we’ll probably be hungry again very soon.

If you are not on a vegetarian or vegan diet, you’ll have a large selection of protein sources such like ham, tuna, chicken or salmon. However, if you prefer you sandwich meatless, you could choose tempeh or tofu for instance.

Quick And Easy Tofu Sandwich

Well, now the choice is yours. You can now either go ahead and make your own healthy sandwich using these tips. Or you can just make this delicious grilled tofu sandwich with pesto and cheese. And honestly, you should really try this healthy vegetarian sandwich recipe! It combines everything that a healthy and a tasty sandwich requires. So without further ado, let me show you how to make this sandwich!

Fot the tofu sandwich you’ll need …

  • some firm or extra firm tofu
  • 2 slices of whole wheat bread
  • a tiny little bit of butter
  • some homemade pumpkin pesto or some store-bought pesto rosso
  • cheese of your choice – I do love sliced mozzarella cheese for this sandwich
  • tomatoes and fresh arugula
  • one ripe and soft avocado
tofu sandwich ingredients
Ingredients For The Tofu Sandwich

Here’s How To Make A Healthy Vegetarian Sandwich

First, grab the tofu. Cut it into three to four thin slices. Then place these slices between two sheets of paper towel and gently squeeze out the water. Fry the tofu slices first on one side over high heat for about three to four minutes. I just spray my pan with a little bit of olive oil. Then salt the tofu, turn it over, and keep frying it for three or four minutes until it’s becomes crispy.

Meanwhile, you can lightly toast the bread. Then you spread both slices very thinly with butter and turn them over and spread the pesto on both slices. If you use my homemade pumpkin pesto, you can also be a bit more generous. After all, it’s super low in calories. Then cut the tomato into thin slices and salt them lightly. And you can also cut the avocado into thin slices. Of course, you do not need the whole fruit here but only a quarter or even a sixth of it.

Okay now you are ready to start topping. Put the cheese on of these slices. Then put the tofu, tomatoes, arugula and avocado on top. Next place the second slice of bread as a lid on top. Now you can either enjoy your sandwich as if or you can fry it in a pan over medium heat on both sides. Or you can also use a panini press grill or sandwich maker. The sandwich is ready when the cheese is nicely melted and the bread is crispy on the outside.

healthy vegetarian sandwich
Melted Cheese, flavorful pumpkin pesto, crispy tofu, creamy avocado, fresh tomatoes and nutty arugula – here’s how easy it is to make a yummy, healthy, vegetarian deli sandwich!

Recipe FAQs

Which cheese is best for the tofu sandwich?

Actually, almost any cheese fits here. It’s best to use one that you can already buy in slices, since topping the sandwich is easier that way. If you want, you can also use a lower calorie cheese or a vegan alternative. I personally prefer a sliced mozzarella cheese.

How to make a vegan tofu sandwich?

For the cheese, you can simply take a vegan cheese alternative. Nowadays, there is a large selection of these in all diffrent kind of grocery stores. And for the pesto, you have to make sure that it is vegan. But since there are many vegan alternatives to buy this shouldn’t be a problem. But you can also prepare my pumpkin pesto in a vegan-friendly way. Just check out my pumpkin pesto post for more information.

How to substitute the pumpkin pesto?

Homemade pumpkin pesto is not only the healthiest choice but also the tastiest, at least from my point of view. However, I also do not always have it in stock. And then I just fall back on a normal store-bought sun-dried tomato pesto. By the way, it’s worth comparing the nutritional values of the different brands. Sometimes the calories vary between 150 and 400 calories per 100 grams.

Which kind of bread can I use for this tofu sandwich?

In itself, any bread is suitable. However, I always recommend a whole grain bread. It not only satisfies longer, but also contains more vitamins and minerals.

Can I eat this healthy vegetarian sandwich cold or do I have to grill it?

This healthy vegetarian sandwich also tastes really delicious cold. In this case, you can also skip the butter, since we only need it for browning. And one more tip. If you want to save a bit of carbohydrates and calories, you can also leave your sandwich “open” and use only one slice of bread.

Any further questions?

Is there any question missing? Then feel free to write it in the comments, where I’ll be happy to answer it.

tofu sandwich - a healthy vegetarian sandwich
Tofu Sandwich – A Quick & Easy Healthy Vegetarian Sandwich

Healthy Vegetarian Tofu Sandwich

I hope you like the recipe and give it a try. As always, I look forward to your feedback and reviews in the comments down below. And I would love to be tagged in your photos or stories on Instagram (@julesbalancedrecipes), if you tried the recipe.

Have fund trying it out and bon appétit,
Jules

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healthy vegetarian sandwich - tofu sandwich recipe

Healthy Vegetarian Tofu Sandwich

Julia Schmitt
Quick and healthy vegetarian sandwich with crispy tofu slices, delicious pesto, cheese, arugula, tomatoes and avocado. Deliciousness can be this simple.
No ratings yet
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Main Course, sandwich
Cuisine international
Servings 1 Sandwich
Calories 463 kcal

Equipment

  • Toaster
  • frying pan
  • eventually a panini press grill or sandwich maker

Ingredients
  

  • 100 g extra firm tofu (3.5 oz)
  • coarse sea salt
  • 2 slices of whole-wheat bread
  • 1 tsp butter or lower calorie butter substitute only needed for a grilled sandwich
  • portion pumpkin pesto (see link in notes) alternatively approx. 1 tsp red or green pesto
  • 2 slices mozzarella cheese or other (vegan) cheese of choice
  • 1 tomato
  • ¼ avocado
  • 1 handful arugula

Instructions
 

step 1: tofu

  • First, cut tofu into thin slices (about 0.5 cm thick). Then carefully squeeze out water using some kitchen paper. Heat pan, spray with a little bit of non-stick cooking spray (or spread about a ½ tsp oil in pan) and place tofu slices in it, salt lightly, and fry for three to four minutes on high heat. Then flip and fry for another three to four minutes until tofu is crispy and golden brown on both sides.

step 2: build your sandwich

  • Lightly toast both slices of bread. Spread a thin layer of butter on the outside, flip and spread pesto on the other sides. Slice tomatoes thinly, salt lightly, slice avocado thinly as well, wash arugula and drain well.
  • Cover one slice of bread with cheese, tomato slices, tofu, avocado and arugula, place other slice on top as a lid.

step 3: grill sandwich

  • Now grill sandwich either in a skillet over medium heat for three to four minutes, occasionally pressing it gently with a spatula, then carefully flip and let it toast in the skillet again for three to four minutes. Alternatively, a panini press grill or sandwich maker can be used as well. The sandwich is ready when cheese is melted and bread is crispy.

Notes

Nutritional values per sandwich:
  • calories: 463 kcal
  • fat: 18 g
  • carbohydrates: 39 g
  • protein: 29 g
You can find the recipe for the pumpkin pesto by clicking here: Pumpkin Pesto – Here’s How To Make Healthy Pesto

Nutrition

Calories: 463kcal
Keyword lunch box, Pesto, sandwiches, to go, Tofu
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