Vegan Smoked Tofu and Avocado Sandwich
A flavorful, high-protein, and creamy vegan sandwich featuring smoked tofu, avocado, and fresh toppings on toasted bread for the ultimate breakfast win.
Ingredients
- For the Smoked Tofu:
- ½ block 7 oz firm tofu, pressed and sliced
- 1 tbsp soy sauce or tamari for umami magic
- ½ tsp smoked paprika for that smoky kick
- ¼ tsp garlic powder because garlic makes everything better
- ¼ tsp black pepper for a little heat
- ½ tsp maple syrup balances the flavors
- 1 tsp olive oil for crispy edges
- For the Sandwich:
- 4 slices sourdough or whole-grain bread quality bread = better sandwich
- ½ avocado mashed (because avocado is life)
- 1 tbsp Dijon mustard or vegan mayo adds creaminess
- ½ cup arugula or baby spinach for a fresh crunch
- 2 tomato slices because juicy tomatoes belong in every sandwich
- ½ tsp lemon juice for brightness
Instructions
- In a bowl, mix soy sauce, smoked paprika, garlic powder, black pepper, and maple syrup.
- Coat the tofu slices in the marinade and let them soak for 5 minutes.
- Heat a pan over medium heat and add olive oil.
- Sear the tofu for 3-4 minutes per side until golden and slightly crispy.
- Toast the bread until it's golden brown and slightly crunchy.
- Mash the avocado with lemon juice and a pinch of salt.
- Spread Dijon mustard or vegan mayo on one side of each slice.
- Layer smoked tofu, mashed avocado, tomato slices, and fresh greens.
- Top with the second slice of bread and press lightly.
- Slice in half and enjoy while it’s still warm and crispy.
Notes
Nutritional Values (Per Serving)
- Calories: ~420
- Total Fat: 21g
- Saturated Fat: 3g
- Carbohydrates: 45g
- Fiber: 8g
- Protein: 14g
Vitamins & Minerals (Per Serving)
- Iron: 15% DV
- Potassium: 17% DV
- Vitamin A: 12% DV
- Magnesium: 10% DV
- Folate: 9% DV
Additional Notes & Tips
- Want it crispier? Air fry the tofu at 375°F for 6-8 minutes.
- Need more protein? Add grilled tempeh or extra tofu slices.
- Make it spicy? Add a dash of hot sauce or chili flakes.
- Gluten-free? Use gluten-free bread and tamari instead of soy sauce.