The Best Tofu Sandwich [Vegan]

vegan tofu sandwich

It seems that lately my posts are few and far between, which is the unfortunate reality of a blogger with a day job. Lately my non-work hours are dedicated to adventures and summertime socializing.  Alas, autumn is upon us and it’s time put some meat on those bones, through a meat-less diet of course.

It’s funny that since I’ve started this blog, my friends seem to think I’m hyper healthy but in reality I’m very indulgent and far from a fitness guru. For years, I searched for a sporty outlet to balance out my “treat yo’ self” eating habits and I think I’ve finally found it! The answer: Rock Climbing. Since I’ve joined a climbing gym last month, I’ve been going almost three times a week, it’s fairly addictive actually. That is also part of the reason why I haven’t been filling you with your weekly quota of vegetarianess (a word I’ve created). On the other hand, climbing has actually made me want to be stronger and as a result more curious about foods to fuel fitness.

Fingers raw after my first night climbing.
Fingers raw after my first night climbing.

I want to try to challenge my current skill set in the kitchen and attempt foods that are geared more toward health and fitness. Don’t worry, there will still be indulgent stuff too, I promise.

For all my current followers, please comment below and share a favourite recipe or dishes that you feel really energize you. I’d love to get some inspiration! For me, it would have to be the om burger from Crudessence.

In the meantime, given my busy schedule, I’ve been living on tofu sandwiches. These sammies are super easy to prepare and great for breakfast lunch or dinner. They also provide you with protein, greens and carbs, making them fairly satisfying and delicious. I recommend you buy a wholesome rustic bread from your local baker. The bread that I am using for this particular sandwich is the Seigle Chasseur from Sweet Lee’s. If you haven’t checked out Sweet Lee’s, it’s a must!

vegan tofu sandwich


tofu sandwich ingredients
Tofu sandwich ingredients
  • 1/2 block of organic tofu, cut into square slices ( about 6 – 8)
  • 1 small onion, chopped into slices
  • 1 avocado, sliced
  • 1 tomato, sliced
  • 1 roasted red pepper, cut into halves (note: I usually used roasted peppers in a jar to save time. They are slightly pickled which is nice as well.)
  • 1 handful cilantro (optional), chopped
  • 2-3 tsps vegan mayo (note: Vegenaise is available at many health food stores in Montreal including my favourite shop: Olive Branch. You can also use ordinary mayo if you are not vegan or happen to have it sitting in the refrigerator.)
  • 1.5 tbsp oil (sunflower or canola)
  • 4 slices of rustic whole grain bread


  1. Heat oil over medium heat on a medium sized frying pan.fried onions
  2. Place chopped onion and sauté until lightly browned.
  3. Add tofu to the pan, carefully placing each slice spread out evenly and well dispersed with the onions. Cook for 4 minutes until browned, turn over and brown the other side, 8 mins total. Add salt and pepper to taste.fried tofu
  4. Toast bread and spread vegan mayo on all four slices. Evenly distribute tofu, avocado, red pepper, tomato over two slices of bread and top with a little salt and pepper. Sprinkle on cilantro (optional).
  5. vegan tofu sandwich vegan tofu sandwich

Serves 2. Enjoy your tofu sandwich with a friend, or make one for breakfast and save the second for lunch. It also packs pretty well in a tupperware for work the next day.

vegan tofu sandwich
Wholesome blogging breakfast,

That’s all for now! I’ve got a few more goodies in the works for you, stayed tuned.

Take care,