This protein-packed (40g!) tofu sandwich is quickly pan-fried for a crisp exterior and slathered with an easy homemade peanut sauce for a dinner-worthy sandwich you’ll fall in love with!
Growing up in the 80s and 90s, I was subjected to my fair share of lame sandwiches: soft bread, almost no filling, kind of flavourless. So, it took me a while to realize that a sandwich could be SO much more.
A good sandwich is actually one of my favourite things. So it should come as no surprise to anyone who has been here a while that I have some, ahem, opinions on what makes a good sandwich.
Give me FLAVOUR. And TEXTURE. Also, a good sandwich should always be a little bit messy. I don’t make the rules…it’s just better that way. Oh and make it filling, like this high fibre and high protein tofu sandwich smothered in satay-inspired peanut sauce.
As a dietitian, I think sandwiches get a bad rap nutrition wise. But I gotta tell you: if you choose your components well, a sandwich transforms into a super healthy meal! A sprouted grain bread will give you the fibre you need. Then just pile on the veggies AND protein, plus a little healthy fat to fill you up.
Tofu is one of my fave sandwich proteins because it’s so versatile (if you haven’t tried my shaved tofu sandwich with balsamic onions I highly recommend!) And this make-ahead friendly tofu sandwich really does have it all. It’s a meal all on its own with 12 grams of fibre (made with sprouted grain bread) and a whopping 40 grams of protein.
Want even more fun and flavourful plant-based meals? Pick up a copy of my latest cookbook, Plant Magic!
All you need to know to rock this satay tofu sandwich
This one couldn’t be simpler: 20 minutes, 4 ingredients plus my easy 5 minute peanut sauce.
A sandwich this good is just as crave-worthy at lunch as it is at dinner. And because the only cooking is pan-frying the tofu, you could easily double up and prep it ahead of time for sandwiches all week long.
More yummy, filling vegan sandwiches and wraps:
- Buffalo Shredded Tofu Wrap
- Vegan Tofu “Egg” Salad (low FODMAP)
- Vegan Chickpea “Tuna” Sandwich
- Easy Cumin Lime Black Bean Burgers with Oats
20 Minute Pan-fried Satay Tofu Sandwich
Equipment
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immersion blender or bullet blender for the peanut sauce
Ingredients
- 4 slices high fibre sandwich bread gluten free if needed, see notes for low FODMAP
- 12 ounce package extra firm tofu patted dry
- 1 tablespoon avocado oil
- 4 inch piece cucumber thinly sliced on the diagonal
- small handful fresh cilantro tough ends trimmed
- ¼ batch peanut sauce I highly recommend you make a full batch…you’ll use it!
- salt and pepper for seasoning
Instructions
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If you haven’t already, whip up the peanut sauce with your immersion blender or bullet blender. Set aside.
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Slice the tofu in half horizontally so you end up with 2 thinner rectangles.
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Heat the oil in a nonstick skillet on medium and add the tofu. Sprinkle with salt and pepper.
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Cook until crisp and browned, 4-6 minutes. Flip, salt and pepper and cook until crisp, another 4-6 minutes.
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Toast 4 slices of bread. Slather each slice with peanut sauce (about a tablespoon each slice). Place the tofu on one side of each sandwich and top with sliced cucumber and cilantro sprigs. Add a bit more peanut sauce if you want it extra saucy and enjoy!
Notes
Technically, we only have a low FODMAP rating for firm tofu at 170g. But given that half a package of my extra firm is also 170g, I think we’re close here. If you’re worried, just use a little less tofu.
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