This tofu BLT sandwich is my vegetarian twist on a classic sandwich – crispy, smoky tofu strips, juicy tomatoes, and fresh greens stacked between toasted bread. It’s simple, satisfying, and ready in under 40 minutes, making it perfect for lunch or a quick weeknight dinner.
One vegetarian BLT to rule them all!
I started making this tofu BLT when I first moved to Seattle (after trying it at a brunch spot). Over time, I learned the key was marinating the tofu just right so it has that smoky-salty kick you expect from “bacon.”
What makes my version stand out? A quick, flavorful marinade plus a proper press on the tofu so it gets crispy on the outside while staying tender inside. Toasted bread, creamy mayo, and ripe tomatoes bring it all together. This sandwich tastes indulgent but is surprisingly balanced.
If you’re loving this, try my red lentil wraps, chickpea tuna salad, or pesto flatbread for more high-protein vegetarian lunch ideas.
Key ingredients and why they matter
This smoked tofu BLT packs serious flavor! Extra firm tofu gets a bold kick from soy sauce, maple syrup, and spices, then comes together with toasted bread, mayo, fresh tomatoes, and crisp greens for a fresh, feel-good spin on a classic favorite.
Full ingredient list and detailed instructions in the recipe card.
- Extra-firm tofu: Holds its shape and crisps up beautifully. Press it well to remove moisture.
- Soy sauce + maple syrup: Salty-sweet balance that mimics traditional BLT flavor. Substitute soy sauce with tamari, and maple syrup with honey.
- Smoked paprika: Adds that signature smoky “bacon” vibe.
- Good bread: Don’t skimp here—sourdough or hearty whole grain makes this sandwich next level.
- Mayonnaise: Brings creaminess and ties everything together. Vegan mayonnaise works perfectly if needed.
- Add extras: Avocado slices, red onion, or a swipe of hot sauce take it up a notch.
TIPS & TRICKS
Shruthi’s top tips
- Press the tofu! At least 15 minutes to remove water; longer if you have time. I try to press for at least 30 minutes if I can. For a chewier, “meaty” texture, freeze tofu overnight, thaw, then press before marinating.
- Cut into thin strips, about ¼ inch thick—thin enough to crisp, thick enough to hold.
- Don’t rush the marinade either. 10 minutes is minimum; 20 gives even deeper flavor.
- Medium heat allows the marinade to caramelize without burning.
- Toasting the bread makes a big difference and adds a new texture.
How to make a vegetarian tofu BLT
- Slice the pressed tofu into thin strips (about ¼ inch thick).
- In a shallow bowl or dish, whisk together soy sauce, maple syrup, smoked paprika, garlic powder, and pepper. Add the tofu strips and let them marinate for 10 minutes, flipping halfway through.
- Heat oil in a nonstick skillet over medium heat. Add marinated tofu and cook 3–4 minutes per side, until golden brown and slightly crisp.
- Toast bread slices, then spread mayonnaise on one side of each slice.
- Layer tofu, tomato slices, and lettuce between slices of bread. Slice and serve warm.
How to serve this tofu BLT sandwich
This high protein sandwich is great for an easy lunch you can pack for work or school—it’s hearty, flavorful, and totally satisfying. Serve it with fries, fried avocados, or coleslaw for a complete meal!
Storage and reheating suggestions
This tofu sandwich is best enjoyed fresh, right after assembling. Store the tofu, bread, mayo, and fresh veggies separately in the fridge for up to 3 days, then assemble when you’re ready to serve.
More quick high protein meals
Looking for more satisfying bites? Try these recipes next!
Cheesy Bean and Rice Burrito
Pimento Cheese Sandwich
Kimchi Grilled Cheese
Naan Pizza
Tofu BLT Sandwich
Ingredients
- 8 ounces extra-firm tofu, pressed for at least 15 minutes
- 1 tablespoon soy sauce
- 1 teaspoon maple syrup
- ½ teaspoon smoked paprika
- ½ teaspoon garlic powder
- ¼ teaspoon black pepper, freshly ground
- 1 teaspoon oil
- 4 slices sandwich bread, toasted
- 2 tablespoons mayonnaise, or vegan mayo
- 1 small tomato, sliced
- ½ cup lettuce, or mixed greens
Instructions
- Slice the pressed tofu into thin strips (about ¼ inch thick).
- In a shallow bowl or dish, whisk together soy sauce, maple syrup, smoked paprika, garlic powder, and pepper. Add tofu strips and let marinate for 10 minutes, flipping halfway through.
- Heat oil in a nonstick skillet over medium heat. Add marinated tofu and cook 3–4 minutes per side, until browned and slightly crisp.
- Toast bread slices, then spread mayonnaise on one side of each slice.
- Layer tofu, tomato slices, and lettuce between slices of bread. Slice and serve warm.
Notes
- To press tofu: Wrap in a clean towel and place a heavy skillet or tofu press on top for at least 20 minutes.
- For a chewier, more “meaty” texture, freeze the tofu in its package overnight, then thaw and press before using.
- Optional additions: Add a slice of avocado, red onion, or a swipe of hot sauce for extra flavor.
- Bread swap: Use a hearty whole grain bread, sourdough, or even a toasted bun depending on your preference.
- Storage: Best enjoyed fresh; tofu can be stored separately in an airtight container in the fridge for up to 3 days
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Sounds delicious. It is summer, and we’re eating more sandwiches — this sounds perfect!