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!
Packed with 40g of protein, this satay-inspired tofu sandwich is full meal all on its own!
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.
Not into cilantro? Sub any green you like!
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.
Allergic to soy? You could easily substitute soy-free tofu.
Be generous with the peanut sauce!!
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
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!
Servings 2 sandwiches
Equipment
immersion blender or bullet blender for the peanut sauce
Ingredients
4 slices high fibre sandwich bread gluten free if needed, see notes for low FODMAP12 ounce package extra firm tofu patted dry1 tablespoon avocado oil4 inch piece cucumber thinly sliced on the diagonalsmall handful fresh cilantro tough ends trimmed¼ batch peanut sauce I highly recommend you make a full batch…you’ll use it!salt and pepper for seasoning
Imperial – Metric
Instructions
If you haven’t already, whip up the peanut sauce with your immersion blender or bullet blender. Set aside.
Slice the tofu in half horizontally so you end up with 2 thinner rectangles.
Heat the oil in a nonstick skillet on medium and add the tofu. Sprinkle with salt and pepper.
Cook until crisp and browned, 4-6 minutes. Flip, salt and pepper and cook until crisp, another 4-6 minutes.
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
You can make a low FODMAP version of this sandwich if you need! Just use a low FODMAP gluten free bread like Schaar and omit the garlic from the peanut sauce.
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.
Equipment
Ingredients
Instructions
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.
Quick pan-fried tofu, greens and homemade peanut sauce make this a filling and nourishing plant-based sandwich!
The post 20 Minute Pan-fried Satay Tofu Sandwich appeared first on Desiree Nielsen.
