Baked tofu sandwich to satisfy your tofu cravings. It’s rich in protein and low in carbs!
The beauty of this baked tofu sandwich is in its simplicity. Warm salt and pepper tofu pairs up with with crunchy seasonal greens and fresh sliced tomato.
Tofu gets a bad rep as processed, unhealthy food, but it’s a really healthy whole food. The concerns about soy are way overblown, and I’m learning to embrace this humble bean is all of its forms.
If you’re worried that tofu is highly processed, I want to put those worries to rest for you! You can actually make tofu at home. I’ve done it, and it’s a lot of fun! Making tofu from scratch is time-consuming, but you’re not processing the tofu any more than you’d process milk to make something like cottage cheese. In fact, making tofu is a lot like making cheese.
The recipe below uses store-bought tofu because I don’t have time to make tofu from scratch for a lunch recipe, and I bet that you don’t either. It will work just as well with homemade tofu. Just make sure to buy organic tofu and you won’t have to worry about GMO soy. And they are very inexpensive too!
Before we get to the recipe, I want to talk about my new favorite kitchen tool: my Silpat. You can find these food-safe silicone baking sheet liners on Amazon, and they make bakirecipe belowThe recipe below uses a Silpat, which allows you to bake your tofu without any oil at all. It’s magic. If you don’t want to invest in a Silpat, that’s OK! Just make sure that you grease your pan to keep the tofu from sticking.
Baked Tofu Sandwich
Baked Tofu SandwichPrint
- 1 block extra firm tofu sliced into 8 rectangular "cutlets"
- 8 slices whole grain or gluten free bread
- 1 cup hummus - You can use store-bought or make your hummus from scratch.
- 1 cup lettuce of your choice - I used a local lettuce blend that came in my CSA basket.
- 3 plum tomatoes sliced
- 1 Haas avocado peeld, pitted, and sliced
- sea salt and black pepper to taste
- Preheat your oven to 375F.
- Arrange your tofu slices on a baking sheet lined with a Silpat mat. Sprinkle with the salt and pepper. Bake for 20 minutes, then flip, sprinkle with more salt and pepper, and bake for 12 more minutes.
- Meanwhile, spread 2 tablespoons of hummus onto each slice of bread, then divide the lettuce, tomato, and avocado between four of the hummus-covered slices.
- When the tofu is finished baking, put 2 slices onto each sandwich. Close your sandwiches, slice in half if you like, and serve while the tofu is still warm.