Pesto Tofu Sandwich

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!

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.

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.

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.

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.

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

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!

~ 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