Introduction
Looking for a delicious, protein-packed vegetarian sandwich that’ll satisfy even the most devoted meat-eaters? These Grilled Tofu Sandwiches are my go-to solution for a quick, nutritious meal that delivers on both flavor and texture. By marinating and grilling the tofu, we transform this humble ingredient into a satisfying sandwich filling that’s crispy on the outside and tender on the inside. Perfect for lunch, dinner, or meal prep, these sandwiches are customizable and take less than 30 minutes to prepare.
Ingredients
- 1 block (14 oz) extra-firm tofu, pressed and sliced into ½-inch thick pieces
- 4 tablespoons soy sauce
- 2 tablespoons olive oil
- 1 tablespoon maple syrup or honey
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 4 sandwich rolls or burger buns
- 1 ripe avocado, sliced
- 1 tomato, sliced
- Lettuce leaves
- Vegan mayo or preferred spread
Instructions
- Press your tofu block for at least 15 minutes to remove excess moisture. I usually place it between paper towels with a heavy book on top.
- While the tofu is pressing, whisk together soy sauce, olive oil, maple syrup, garlic powder, and smoked paprika in a shallow dish.
- Slice the pressed tofu into ½-inch thick pieces and place them in the marinade. Let them sit for at least 10 minutes, flipping halfway through.
- Preheat your grill or grill pan to medium-high heat.
- Grill the marinated tofu for 4-5 minutes on each side, until nice grill marks appear and the outside is crispy.
- Toast your sandwich rolls lightly if desired.
- Spread mayo on both sides of the rolls, then layer with lettuce, grilled tofu, avocado, and tomato slices.
Cook Time and Serving Size
Prep Time: 20 minutes (including pressing and marinating)
Cook Time: 10 minutes
Total Time: 30 minutes
Servings: 4 sandwiches
Recipe Notes
– Don’t skip the tofu pressing step – it’s crucial for achieving the right texture.
– If you don’t have a grill or grill pan, you can use a regular non-stick skillet.
– The marinade can be made ahead and stored in the fridge for up to a week.
– For meal prep, grill the tofu in advance and store it in an airtight container for up to 3 days.
– To make this recipe gluten-free, use tamari instead of soy sauce and gluten-free bread.
– Try different toppings like pickled onions, cucumber slices, or different spreads to customize your sandwich.
These Grilled Tofu Sandwiches are incredibly versatile and can be adapted to suit your taste preferences. The key is getting a good sear on the tofu and loading up with fresh, crispy vegetables for the perfect balance of textures. Give them a try, and you might just discover your new favorite sandwich!
Grilled Tofu Sandwiches
Ingredients
- 1 block 14 oz extra-firm tofu, pressed and sliced into ½-inch thick pieces
- 4 tablespoons soy sauce
- 2 tablespoons olive oil
- 1 tablespoon maple syrup or honey
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 4 sandwich rolls or burger buns
- 1 ripe avocado sliced
- 1 tomato sliced
- Lettuce leaves
- Vegan mayo or preferred spread
Instructions
- Press your tofu block for at least 15 minutes to remove excess moisture. I usually place it between paper towels with a heavy book on top.
- While the tofu is pressing, whisk together soy sauce, olive oil, maple syrup, garlic powder, and smoked paprika in a shallow dish.
- Slice the pressed tofu into ½-inch thick pieces and place them in the marinade. Let them sit for at least 10 minutes, flipping halfway through.
- Preheat your grill or grill pan to medium-high heat.
- Grill the marinated tofu for 4-5 minutes on each side, until nice grill marks appear and the outside is crispy.
- Toast your sandwich rolls lightly if desired.
- Spread mayo on both sides of the rolls, then layer with lettuce, grilled tofu, avocado, and tomato slices.