Grilled Tofu Sandwich
Grilled Tofu Sandwich

A grilled tofu sandwich is a flavorful and satisfying plant-based option that can be enjoyed by vegans and non-vegans alike. Here’s a basic recipe for a delicious grilled tofu sandwich:


For the Grilled Tofu:

  • 1 block of extra-firm tofu
  • 2-3 tablespoons of your favorite marinade (such as teriyaki, BBQ sauce, or a simple soy sauce and garlic marinade)
  • 1 tablespoon olive oil (for grilling)
  • Salt and pepper to taste

For the Sandwich Assembly:

  • 4 slices of your preferred bread (whole grain, ciabatta, sourdough, etc.)
  • 1/2 cup vegan or regular mayonnaise
  • 2-3 tablespoons Dijon mustard or vegan alternative
  • Lettuce leaves
  • Sliced tomatoes
  • Sliced cucumbers
  • Red onion rings (optional)
  • Avocado slices (optional)


  1. Press the tofu: To remove excess moisture and allow the tofu to absorb the marinade better, you’ll want to press it. Wrap the tofu block in a clean kitchen towel or paper towels and place something heavy on top, like a cast-iron skillet or a few cans. Press for about 30 minutes.
  2. Prepare the marinade: While the tofu is being pressed, prepare your marinade of choice in a shallow dish.
  3. Slice the tofu: Once the tofu is pressed, cut it into thin slices or desired thickness.
  4. Marinate the tofu: Dip each tofu slice into the marinade, making sure they are well-coated. Allow them to marinate for at least 15-20 minutes, or longer if possible, in the refrigerator.
  5. Grill the tofu: Preheat a grill pan or an outdoor grill over medium-high heat. Brush the grill with olive oil to prevent sticking. Grill the tofu slices for about 3-4 minutes per side or until they have grill marks and are heated through. Season with salt and pepper as needed.
  6. Toast the bread: While the tofu is grilling, you can lightly toast the bread in a toaster or on the grill for added flavor and texture.
  7. Prepare the sandwich spread: Mix the vegan or regular mayonnaise with Dijon mustard to create a flavorful spread for your sandwich.
  8. Assemble the sandwich: Spread the mayo-mustard mixture on the toasted bread slices. Layer the grilled tofu, lettuce leaves, sliced tomatoes, cucumber slices, red onion rings, and avocado slices (if using).
  9. Serve: Close the sandwich with the other slice of bread, cut it in half, and serve immediately. You can secure it with toothpicks if needed.

Feel free to customize your grilled tofu sandwich with your favorite toppings and condiments to suit your taste. It’s a versatile and hearty sandwich that’s perfect for a satisfying lunch or dinner.