This tofu sandwich is a fresh and filling plant-based lunch idea, perfect for a vegan lunchbox. Firm tofu slices marinated in a sticky and smoky BBQ sauce and baked until the outside is crispy. This is sandwiched between two toasted slices of soft bread, fresh lettuce and carrot, and finished off with a layer of creamy mayonnaise.
If you don’t love tofu already then you will after you try this BBQ tofu recipe!
This packed out sandwich has earned the top spot on the list of my favourite lunches because it’s easy to prepare and tastes just as delicious hot or cold.
Have you tried this recipe? Let me know what you think in the comments section below.
HOW TO COOK TOFU
The best way to prepare tofu is to freeze, press and marinate it for 24 hours before baking it in the oven or air fryer, or adding it to a sauce.
When you’re out shopping and on the hunt for tofu you will see that there are different kinds you can get.
Silken tofu is great for dishes like puddings, soups or sauces, but for this recipe I prefer firm tofu.
If you can it’s best to freeze your tofu then defrost before you use it. I can’t always be bothered with all that but if you have the time it helps the tofu soak up the flavour better and gives it a better texture.
If you have decided to freeze your tofu then make sure you leave plenty of time to defrost it before you continue with any prep. The next step in the preparation process is to press your tofu to get all of the excess water out of it.
You can do this the old fashioned way by laying your tofu between kitchen towels and piling some heavy books on top. However, if you want something easier and a bit more high tech then you can pick up a tofu press for around £. I use this tofu press from Amazon and find that it works well.
Once you’ve pressed the tofu it’s time to slice it before leaving them to marinate overnight. I like thicker slices of tofu so cut mine into slices that are around 1cm thick. I find that any thicker and it has too much of a sponge texture, but any thinner and it’s too crunchy.
The final step in the tofu prep process is to marinate your tofu. This recipe uses BBQ sauce but you can marinate your tofu in any kind of sauce or spices. You get the most flavour in your tofu by marinating it overnight but if you don’t have the time an hour or two will be fine.
Now while these steps do make for the best tasting tofu I have just used the tofu without prepping it before and it still tastes good.
TOFU SANDWICH INGREDIENTS
Bread: there is no better bread for a sandwich than soft white bread cut thickly! All I’ll say is that whatever bread you choose to use for this sandwich make sure it’s toasted so the mayo and vegetables don’t give you soggy bread.
Tofu: if you don’t know what gnocchi is – they are soft pillows of potato dumplings. It cooks easily, goes with anything and is cheap!
Sauce: everyone knows that tofu has no flavour so you need to marinate it in a sauce to get some flavour in there. In this recipe I have marinated the tofu in a smoky BBQ sauce and add lashings of mayonnaise to the bread once it’s toasted. I use store bought BBQ sauce but if you want to make your own this is a great recipe from Rainbow Plant Life
Vegetables: you want the tofu to be the hero of this sandwich so stick to simple veg that you can easily prepare and will pair well with the BBQ flavour of your tofu. For this sandwich I went with shredded lettuce and fresh carrot sliced into thin strips with a vegetable peeler.
MORE PLANT-BASED LUNCH IDEAS
Toasted BBQ Tofu Sandwich
- 280 g firm tofu
- 8 tbsp BBQ sauce
- 8 slices white bread
- 2 carrots
- 150 g lettuce
- 8 tbsp Mayonnaise
- Pre-heat the oven to 200C / 390F / Gas mark 6.
- Press and slice the tofu into slices around 1cm thick.
- Cover the sliced tofu in the BBQ sauce and leave it to marinate, preferably for at least a few hours but you can use it straight away.
- Spread the tofu slices out on a lined baking tray and bake in the oven for 20 minutes.
- Peel the outer skin off of the carrots then use the peeler to peel long thin slices of carrot.
- Toast your bread and build your sandwich by layering all of the ingredients.