Toasted Tofu + Avocado Sandwich
Toasted Avocado-Tofu Sandwich features pan-seared tofu, sauteed onions, and creamy avocado with leafy greens and dijon for a wonderfully hearty & healthy vegan sandwich that I think you’re going to love!
This tasty sandwich came about as my plant-based version of an avocado and egg sandwich.
Plain-cooked tofu and egg whites resemble each other in texture and flavor. If you enjoy egg whites, you should have no trouble making this tofu sandwich!
The tofu is prepared as simple as possible since you generally do that with egg whites. The only ingredients added during cooking are garlic powder, salt, and pepper to give it a slight flavor.
And frankly, once the sandwich is complete, that’s all it needs. Cooking the tofu on a hot griddle or skillet will sear it, giving the tofu a light golden color.
To add even more flavor, I’ve added flavorful sauteed onions. I have a thing for them lately, and they never disappoint! If you’re not a fan of onions, feel free to leave them out.
Ingredients You’ll Need
In this recipe, onions are sauteed, tofu is pan-seared, and the sandwich is built on your favorite bread with sliced avocado, leafy greens, and spreads of choice.
Here is everything you’ll need, plus substitution ideas:
- Tofu – Use firm, extra firm, or high protein, preferably organic.
- Avocado
- Onion – White, brown, and even red onion will work fine.
- Tomato
- Leafy greens – use your favorite
- Dijon and/or vegan mayo – Try my homemade Easy Vegan Mayo.
- Garlic powder
- Salt + pepper
- Bread – At the moment, I’m loving Dave’s Killer Bread. Two slices of this bread will give me 10 grams of protein and 10 grams of fiber. That’s pretty amazing in itself!
How To Make Tofu Avocado Sandwich
- Drain the tofu. Cut into thirds, creating slabs.
- Pan-sear the tofu over medium heat.
- Slice the onions, and saute them over low heat until brown and soft, about 15 minutes.
- Toast the bread, or leave it un-toasted.
- Layer one side of bread with mayo, mustard, tomatoes, and avocado. Layer the other side with leafy greens, tofu, and sauteed onions. Top with salt + pepper.
- Put slices together, slice in half, and enjoy!
And now you’re ready to enjoy this easy-to-make and flavorful Avocado-Tofu Sandwich!
For all those tofu nay-sayers out there, give this one a try. You just might fall in love!
Top Tips
- You can skip the sauteed onions, using thinly sliced red onion.
- This sandwich is great with a spicy habanero mustard!
More Easy Sandwich Recipes!
- Curried Chickpea ‘Chicken’ Salad Sandwich
- Grilled Hummus, Tomato & Arugula Sandwich
- Cranberry Walnut Vegan ‘Chicken’ Salad Sandwich
- Grilled Peanut Butter + Apple Sandwich
- Vegan ‘Egg’ Salad Sandwich
- See all vegan Sandwich & Wrap recipes on TSV!
If you try this tofu avocado sandwich recipe, please let us know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.
PrintTOASTED AVOCADO-TOFU SANDWICH + SAUTEED ONIONS
This Toasted Avocado Tofu Sandwich is my substitute for an egg & avocado sandwich. It works for me, especially with the sauteed onions, and I hope you find it’s good for you too!
- Prep Time: 10 min
- Cook Time: 10 min
- Total Time: 20 minutes
- Yield: Serves 3
- Category: Entree, Sandwich
- Method: sear, saute
- Cuisine: American
- Diet: Vegan
Ingredients
- 14 – 16 oz tofu (extra firm, firm or high protein)
- 2 tablespoons olive or grapeseed oil, divided
- garlic powder
- mineral salt
- fresh cracked pepper
- 1 onion, thinly sliced
- 1 tomato, thinly sliced, optional
- 1 – 2 medium avocados
- 6 slices bread of choice
- leafy greens of choice
- favorite mustard or vegan mayo, to spread
Instructions
Slice and press tofu: Remove tofu from package, turn on its side and carefully slice into 3 slabs. Place slabs between 2 clean dishcloths or towels, lay a heavy object over top to press out excess moisture. I used my large cutting board but a heavy cookbook will do the job too. Let set under pressure for about 10 minutes.
Saute onions: Peel and cut the ends off the onion, lay onion cut side down and cut in half. Slice onion into thin strips, about 1/8 – 1/4 inch. Heat 1 tablespoon oil in a skillet or medium-sized pan over medium heat. Add onions and cook, stirring frequently, until golden and browned on the edges, about 10 minutes. Remove from pan and set aside. If you happen to leave your onions in the pan take note that they may continue cooking from the heat of the pan, pay close attention so they don’t burn too much.
Pan-fry tofu: Heat 1 tablespoon oil over medium-high heat in a cast iron skillet or pan. Add tofu and cook without touching for about 4 – 5 minutes per side, or until golden brown. Sprinkle with salt and garlic powder after the first flip.
Prepare bread & avocado: Toast your bread, or not, and slice your avocado. You may even prefer to mash your avocado right in its shell with the back of a fork and spread like butter. I find I use the latter method most often.
Assemble: Layer your sandwich as you like. I layered mine from bottom to top with mustard (dijon and habanero mix), leafy greens, tofu, sauteed onions, salt & pepper, avocado, and more mustard. Every bite was so delicious!
Serves 3
Notes
I suggest using only non-gmo, pref. organic, tofu. Tofu is very inexpensive and non-gmo/organic tofu is only a few cents more. Make the splurge!
The addition of sliced tomato on the sandwich is delicious but here I chose to eat them separately.
Nutritional values are estimates only. See our full nutrition disclosure here.
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This was so good I couldn’t even believe it! Used my favorite vegan mayonaise: Follow Your Heart, my favorite mustard: Boar’s Head Delicatessan Style Mustard and instead of garlic powder, salt and pepper – I used a fantastic seasoning salt made by my dear friend of her Grandmother’s concoction. I love it. And I love this sandwich. You made my day!
From a struggling trying to be Vegan!
Thanks so much for sharing, Lillian!