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    Home » Recipes » All Plant Based Recipes

    Pesto Tofu Sandwich

    Published: Jun 28, 2023 by Jenn Sebestyen

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    Two photo collage of a stacked sandwich and two halves of a sandwich on a plate.
    Pesto tofu sandwich on a roll with tomato slices and arugula.

    Herbaceous pesto and savory tofu come together with fresh veggies and toasted bread to create the most delicious texture and flavor combo. This Pesto Tofu Sandwich is perfect for a quick lunch or dinner. Ready in just 30 minutes!

    Two halves of a sandwich with tofu, tomato, arugula, and pesto.

    Packed with healthy plant-based protein, fresh vegetables, and bold flavors, this sandwich is satisfying and tasty.

    Whether you’re a seasoned vegan or simply looking to explore more plant-based options, this Pesto Tofu Sandwich is a must try!

    Ingredients you need

    Recipe ingredients arrayed in individual bowls.

    Ingredient notes and substitutions

    Tofu ~ Extra firm tofu is the best choice for these sandwiches. Drain and press the tofu to remove as much moisture as possible.

    Firm tofu or super firm tofu should both work. Do not use silken tofu.

    Cornstarch ~ A light coating of cornstarch will help the tofu slices get crispy on the outsides.

    Seasoning ~ I like to flavor the tofu with nutritional yeast, Italian seasoning, garlic powder, and salt and pepper.

    If you don’t have Italian seasoning, you could use dried thyme, oregano, basil, or a combination of some or all of those. Herbs de Provence would also work.

    Nutritional yeast is a deactivated yeast that has a savory, cheesy flavor. It is often fortified with vitamin B12. If you don’t have or don’t like nutritional yeast, you can leave it out.

    Pesto ~ This lemony Pumpkin Seed Pesto is my favorite. It’s incredibly flavorful.

    You could also use this Kale Walnut Pesto or Spinach Artichoke Pesto.

    Trader Joe’s carries a delicious vegan pesto if you’re looking for a store-bought option.

    If you have leftover pesto, try my Pesto Tortilla Pizzas, Pesto Quinoa Veggie Bowl, or Pesto Spaghetti Squash. It’s also great as a dip for crudités or crackers.

    You can also freeze pesto! Transfer it to a freezer-safe container or plastic bag. It will keep well for up to 6 months.

    Obviously, pesto is a major component of this tofu sandwich recipe, however if you don’t like pesto, you do have options. Try my veggie cream cheese, sun dried tomato spread, green goddess dip, easy vegan mayo, or even this homemade guacamole in place of the pesto!

    Zucchini ~ I love raw zucchini. It has a fresh, mild taste and a tender crunch. It complements the other flavors and textures of this Tofu Sandwich really well.

    You can also quickly cook the zucchini slices if you prefer. Once the tofu is done cooking, remove it and add the zucchini to the same skillet. Cook over medium heat for about 2 minutes per side until tender. This will allow the zucchini to soak up the seasonings from the tofu.

    You will probably have leftover zucchini after making these sandwiches. Use it up in these Black Bean Enchiladas, Zucchini Muffins, or Chocolate Chip Zucchini Bars.

    If you don’t like or don’t have zucchini, you can leave it out.

    Other veggies ~ Slices of fresh tomato, a handful of peppery arugula, and some tangy pickled red onions round out the ingredients.

    Feel free to add whatever other vegetables you like on a sandwich: sautéed mushrooms, shredded carrots, thinly sliced radish, cucumber slices, creamy avocado, etc.

    Bread ~ I like toasted slices of sandwich bread best. If you’re in to making your own, try my vegan oatmeal bread! Toasting the bread gives it a nice rustic crunch, but it’s still soft enough to bite though everything without the filling squishing out.

    For these photos I used ciabatta rolls, which were quite delicious, but a little too hard. The filling squished out the sides when taking a bite. It tasted so good, I wasn’t mad about it though! Just like when eating Sloppy Joes make sure to grab some napkins if you go this route!

    Feel free to switch it up and make it a wrap by using a tortilla or pita bread.

    Gluten-free works bread works perfectly, too.

    How to make a tofu sandwich

    Please scroll down to the recipe card for exact ingredient measurements and instructions.

    A block of tofu cut in half on a cutting board.
    A block of tofu cut into eight slices on a cutting board.

    Drain and press the tofu. You can use a tofu press for this or see this baked tofu recipe for directions on pressing tofu using what you have on hand.

    Cut the block of tofu in half. Cut each half in half and then in half again. You will end up with eight slices.

    Cornstarch mixed with nutritional yeast and seasonings in a large flat bowl.
    One slice of tofu coated on both sides with the cornstarch and seasoning mixture.
    Four slices of tofu in a skillet.
    Four slices of tofu in a skillet fried until golden brown.

    Whisk together the cornstarch and seasonings in a wide, rimmed bowl.

    Place the tofu slices into the cornstarch mixture and coat it lightly on all sides. Shake off any excess.

    Heat a non-stick skillet over medium heat and pan fry the tofu slices until golden, about 4 to 5 minutes per side.

    Eight slices of golden pan fried tofu.

    You could eat the tofu on its own with a side of mashed potatoes and roasted carrots or garlic green beans for a typical meat-and-potatoes type of meal. Or assemble a tofu sandwich.

    Open face halved roll on a plate. Pan fried tofu on one side, pesto, arugula and pickled red onions on the other.

    Spread a tablespoon or two of pesto onto both slices of toasted bread. Layer tomato slices, zucchini slices, seasoned tofu, arugula, and pickled red onions on one slice of bread. Top it off with the other slice of bread.

    Cut the sandwich in half to make it easier to eat and enjoy!

    The Pesto Tofu Sandwich is quite filling on its own, but if you want a side dish, try one of these favorites:

    • Kale Apple Slaw
    • Butternut Squash Fries
    • Vegan Macaroni Salad
    • Vegan Potato Salad
    Pesto tofu sandwich on a roll with tomato slices and arugula.

    Storage and meal prep

    Storage: Leftover pan fried tofu will keep in an air-tight container in the fridge for 4 to 5 days. Leftover pesto can be stored in a separate air-tight container in the fridge for up to a week.

    Store any leftover veggies separately.

    Meal prep: Both the tofu and pesto can be made in advance, which means these Pesto Tofu Sandwiches can be made in just minutes when you’re ready to serve.

    Great for lunchboxes and picnics!

    Pro tips and tricks

    ~ Use extra firm or super firm tofu for best texture. It will hold up better than regular firm. Do not use silken or soft tofu.

    ~ Press the tofu to remove as much moisture as possible. This will help it get nice and crispy on the outsides when pan frying.

    ~ Pan fry the tofu slice with a bit of oil. I know many people are on an oil-free diet these days, but the oil is necessary for a crisp exterior. For an oil-free option, try baking the tofu instead. Bake on a parchment-lined baking sheet at 400°F for about 20 to 30 minutes, until crispy, flipping halfway through.

    ~ Use a non-stick skillet to cook the tofu. Scanpan is my favorite brand. They are truly non-stick and clean up like a dream!

    ~ Do not crowd the pan! Ensure there is at least a couple of inches between each tofu slice. Work in batches if your skillet it on the smaller side.

    ~ The tofu and pesto are gluten-free. To make the whole sandwich gluten-free, simply choose a gluten-free bread.

    ~ Meal prep the seasoned cooked tofu and pesto in advance so these sandwiches can be assembled in just minutes when you’re ready to eat.

    FAQs

    What type of tofu should I use for a sandwich?

    Extra firm or super firm will hold up best in this Pesto Tofu Sandwich. Do not use silken tofu.

    Can I use store-bought pesto instead of making my own?

    Yes! Your favorite store-bought vegan pesto may be used instead of making your own.
    You can also make homemade pesto in advance. It will keep up to a week in an air-tight container in the fridge.

    What kind of bread works best for a Pesto Tofu Sandwich?

    Use your favorite kind of bread. I used ciabatta rolls for these photos (thought admittedly they were a little too hard and the filling squished out). Sourdough would be a great or a whole-wheat sandwich bread. We like Ezekiel brand breads – they toast up nicely and have a great rustic flavor. You could even use a bagel and make this into a breakfast sandwich!
    Gluten-free bread would work perfectly.

    Can I add additional veggies to the sandwich?

    Of course! Feel free to add your favorite sandwich veggies – cucumber, mushrooms, shredded carrot, thinly sliced radish, etc.

    Adult hand holding one sandwich.

    More vegan sandwiches

    • Vegan Chickpea Salad Sandwich
    • Curried Tofu Salad Sandwich
    • Vegan BLT Sandwich
    • Hummus Veggie Sandwich
    Close up of half of a pesto tofu sandwich.

    I hope you love this recipe as much as we do! If you tried it, please use the rating system in the recipe card and leave a comment below with your feedback.

    Be sure to sign up for my FREE Newsletter to be the first to get my NEW recipes! You can also follow me on Instagram, Facebook, and Pinterest.


    For even more easy family recipes, be sure to check out my cookbook, The Meatless Monday Family Cookbook!

    Pesto tofu sandwich on a roll with tomato slices and arugula.

    Pesto Tofu Sandwich

    Herbaceous pesto and savory tofu come together with fresh veggies and toasted bread to create the most delicious texture and flavor combo. This Pesto Tofu Sandwich is perfect for a quick lunch or dinner. Ready in just 30 minutes!
    5 from 5 votes
    Print Pin Rate
    Course: Main Dish
    Cuisine: American
    Diet: Gluten Free, Vegan
    Prep Time: 20 minutes minutes
    Cook Time: 10 minutes minutes
    Total Time: 30 minutes minutes
    Servings: 4 sandwiches
    Calories: 425kcal
    Author: Jenn Sebestyen

    Recommended Equipment

    • Cutting board
    • Chef's Knife
    • Large nonstick skillet

    Ingredients

    For the seasoned tofu

    • 1 block (14-16 oz) extra firm tofu drained and pressed for 20 minutes
    • ¼ cup cornstarch
    • 1 tablespoon nutritional yeast
    • 2 teaspoons Italian seasoning
    • ¾ teaspoon salt
    • ½ teaspoon garlic powder
    • ½ teaspoon black pepper
    • 2 tablespoons olive oil

    For the Pesto Tofu Sandwich

    • 8 slices bread (or 4 sandwich rolls)
    • ½ cup Pumpkin Seed Pesto or your favorite homemade or store-bought vegan pesto
    • 1-2 cup(s) arugula or baby spinach, romaine, or spring mix, etc.
    • 1 Beefsteak tomato sliced
    • 1 small zucchini sliced thinly
    • ¼ cup Quick Pickled Red Onions

    Instructions

    For the seasoned tofu

    • Place the pressed tofu block flat on its side on a cutting board. Cut the block in half through the shorter side. Cut each half in half again. You now have 4 thick slabs. Cut each of the 4 slabs in half once more for a total of 8 slices. Set aside.
    • In a wide, flat bowl, whisk together the cornstarch, nutritional yeast, Italian seasoning, garlic powder, salt and pepper.
    • Heat the oil in a large non-stick skillet over medium heat.
    • Take one slice of tofu and press it into the cornstarch mixture. Flip it over and coat the other side. Shake off any excess then transfer it carefully to the hot skillet. Repeat with the remaining tofu slices. (Do not crowd the pan! Work in batches if your skillet is on the smaller side).
    • Cook the tofu until golden and crispy on one side, about 4 to 5 minutes. Gently flip the slices over and cook on the second side until golden.

    For the Pesto Tofu Sandwich

    • While the tofu is cooking, toast the bread.
    • Spread 1 tablespoon of pesto on each slice of toasted bread.
    • On one slice of bread with pesto, layer a handful of arugula, 1-2 tomato slices, 1-2 zucchini slices, 2 slices of cooked tofu, and 1 tablespoon of pickled red onions. Top with the other slice of toasted bread. Repeat with the remaining ingredients.
    • Cut each sandwich in half, if desired. Serve immediately.

    Notes

    ~ Use extra firm or super firm tofu for best texture. It will hold up better than regular firm. Do not use silken or soft tofu.
    ~ Press the tofu to remove as much moisture as possible. This will help it get nice and crispy on the outsides when pan frying.
    ~ Pan fry the tofu slice with a bit of oil. I know many people are on an oil-free diet these days, but the oil is necessary for a crisp exterior. For an oil-free option, try baking the tofu instead. Bake on a parchment-lined baking sheet at 400°F for about 20 to 30 minutes, until crispy, flipping halfway through.
    ~ Use a non-stick skillet to cook the tofu.
    ~ Do not crowd the pan! Ensure there is at least a couple of inches between each tofu slice. Work in batches if your skillet it on the smaller side.
    ~ The tofu and pesto are gluten-free. To make the whole sandwich gluten-free, simply choose a gluten-free bread.
    ~ Meal prep the seasoned cooked tofu and pesto in advance so these sandwiches can be assembled in just minutes when you’re ready to eat.

    Nutrition facts calculated using Ezekiel Sprouted Whole Grain Bread. 

    Nutrition

    Calories: 425kcal | Carbohydrates: 48g | Protein: 24g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Sodium: 771mg | Potassium: 803mg | Fiber: 10g | Sugar: 3g

    Nutrition values are calculated using online calculators and are estimates only. Please verify using your own data.

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    Comments

    1. Suzi says

      July 21, 2023 at 2:01 pm

      Made this today in a hurry and in a flash it was done and on the table. YUM!! Stuffed into mini toasted pitas with some homemade roasted red pepper hummus. Great recipe no matter what you end up using it in or on. Would be great on salads, and any sandwich really. DELISH!!5 stars

      Reply
      • Jenn Sebestyen says

        July 21, 2023 at 8:01 pm

        Sounds like the perfect meal! So glad you love it!

        Reply
    2. Holly says

      July 18, 2023 at 3:16 pm

      This looks delicious! I’ve never eaten tofu like this before. I’m definitely going to give it a try.5 stars

      Reply
      • Jenn Sebestyen says

        July 18, 2023 at 8:45 pm

        I hope you love it, Holly!

        Reply
    3. Suzy says

      July 17, 2023 at 6:04 pm

      Hi Jenn! This is great!!! I made it tonight. I served on those thinner sandwich rounds, and used pesto on both sides. I used some vegan ramp pesto that I made and froze when ramps came out this past Spring. I’ll definitely be making this again! Thanks!5 stars

      Reply
      • Jenn Sebestyen says

        July 18, 2023 at 11:19 am

        Ramp pesto sounds delicious! I’m so glad you loved the sandwich. Thank you for your comment!

        Reply
    4. Chris says

      July 11, 2023 at 9:12 pm

      Hey Jenn! Happy summer 🙂 It is heating up here in Northern CA so this dish was perfect to make today. It also gave me an excuse to finally make some pesto. It was unbelievably satisfying. SO good! I asked hubby how is it and he said “KILLER”! I could not agree more. I baked the tofu because I hate frying stuff and it worked great! We had it on toasted sourdough bread which was perfect.

      I think I need to try those cauliflower tacos next. They look amazing too!

      Thanks for another winner!

      Cheers,
      Chris-5 stars

      Reply
      • Jenn Sebestyen says

        July 15, 2023 at 7:57 pm

        I am so happy to hear this, Chris! Thank you!

        Reply
    5. Suzy says

      July 10, 2023 at 8:15 am

      This looks amazing! But a half cup of pesto is 8 tablespoons. Do we spread pesto on both buns/bread (to use 1/8 cup/2 Tablespoons) per sandwich? Or would that be too pesto-y!? I can’t wait to make this!

      Reply
      • Jenn Sebestyen says

        July 10, 2023 at 8:19 pm

        Yes, I did 1 tablespoon per side (2 tablespoons total per sandwich). You can certainly start with less if you think it will be too much. Enjoy!

        Reply
        • Suzy says

          July 10, 2023 at 8:57 pm

          I love pesto! So 2 Tablespoons it is! I can’t wait to make this!

        • Jenn Sebestyen says

          July 11, 2023 at 9:33 am

          Please come back and let me know how it turns out!

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    Jenn Sebestyen of Veggie Inspired

    Hi, I'm Jenn! This is where I share easy plant-based family recipes. Let me show you just how easy it is to get your daily dose of fruits and veggies in a delicious and satisfying way!

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