5 from 174 votes
Pesto Tofu Sandwich Recipe
The Pesto Tofu Sandwich combines roasted extra-firm tofu slices seasoned with oregano and olive oil with sunflower seed pesto, fresh tomato slices, and butter lettuce sandwiched between bread. The roasting step brings a firmer texture and infused flavor to the tofu, while the pesto adds a herbaceous creaminess. This sandwich works well as a light, satisfying meal that can be adapted with different greens or thinner tofu slices for added crispiness.
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
Servings:
2
servings
Calories:
479 kcal
Course:
Snacks, Lunch
Cuisine:
American
Ingredients
- 16 ounces tofu sliced ½-inch thick, extra firm, block
- 1 Tablespoon olive oil
- oregano to taste, dried; generous pinch
- ¼ cup sunflower seed pesto
- ~6 lices tomato
- 4 butter lettuce or any lettuce you have on hand, leaves
- 4 lices sandwich bread
Instructions
- Drizzle the tofu slices with olive oil and sprinkle with the dried oregano.
- Roast in a 375 degrees F oven for 15 minutes.
- Once the tofu is done, assemble your sandwich. Spread one tablespoon of pesto on each slice of the sandwich, then place the lettuce, tomato, and tofu.
Cup of Yum
Notes
- Slice tofu thinner and flip halfway when roasting for a crisper texture.
- Extra-firm tofu is preferred to maintain shape; avoid silken tofu for this recipe.
- Any lettuce on hand can be substituted for butter lettuce based on availability.
Nutrition Information
Calories
479kcal
(24%)
Carbohydrates
37g
(12%)
Protein
25g
(50%)
Fat
26g
(40%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
4g
(24%)
Monounsaturated Fat
6g
(30%)
Trans Fat
0.01g
(1%)
Cholesterol
2mg
(1%)
Sodium
703mg
(29%)
Potassium
692mg
(15%)
Fiber
4g
(16%)
Sugar
9g
(18%)
Vitamin A
2295IU
(46%)
Vitamin C
12mg
(13%)
Calcium
210mg
(21%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 2 servings
Amount Per Serving
Calories 479
% Daily Value*
| Calories | 479kcal | 24% |
| Carbohydrates | 37g | 12% |
| Protein | 25g | 50% |
| Fat | 26g | 40% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 6g | 30% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 2mg | 1% |
| Sodium | 703mg | 29% |
| Potassium | 692mg | 15% |
| Fiber | 4g | 16% |
| Sugar | 9g | 18% |
| Vitamin A | 2295IU | 46% |
| Vitamin C | 12mg | 13% |
| Calcium | 210mg | 21% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.