If you are hungry for a filling and yummy lunch, then this vegan tofu BLT will surely hit the spot! It pairs homemade smoky tofu "bacon", vegan mayo, crunchy lettuce and juicy tomatoes. Perfect summer lunch and amazing for grab-and-go, meal-prep and picnics.
We often are looking for super easy and speedy sandwiches to stuff in our kids' lunch boxes, to eat on the go or to enjoy quickly at lunchtime on a busy day. These vegan tofu BLT sandwiches are perfect for these midday meals!
Classic BLTs are made with bacon, which packs a whole lot of flavor, thanks to their high-fat nature and smoky taste. Here, we will swap the bacon for something much healthier: marinated tofu.
Then following the traditional BLT sandwich filling, the pan-fried tofu is paired with vegan creamy mayo, crunchy lettuce and juicy tomatoes. So good!
But fear not, even if you are not a big fan of tofu, you have got to try it, these plant-based BLTs are amazing!
This recipe is somehow a combination between this popular smoky tofu recipe and this blackened tofu steak. It is full of salty and umami flavor from the soy sauce, just perfectly sweetened with maple syrup and has a hint of smokiness, thanks to the smoked paprika. You won't be fooled thinking it is bacon, sure enough, but it delivers that same punch of flavor you get from real bacon.
If you are in a pinch, you can skip pressing the tofu, then marinate it only for a few minutes before quickly pan-frying it. It makes for such a great recipe for a last-minute lunch. You can also meal-prep the smoky tofu bacon ahead of time to be able to whip up lunches in minutes during a busy week.
Let me know if you give it a try! ❤️
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❤️ Why you will love this recipe
- Ridiculously easy to make
- Amazing recipe to add lots of flavor to tofu
- Versatile: perfect for making sandwiches, but also add the tofu "meat" to pasta dishes, salads, bowls and much more!
- Great make-ahead plant-based protein
- Fully vegan and dairy-free.
🗒 Ingredient notes (+substitutions)
- Tofu: extra-firm tofu works better than softer tofu to give that chewy bite and crispy edges. Plus, it holds its shape better when roasting in the pan. I used the organic high-protein tofu from Wildwood.
- Spices: for that yummy smoky taste, choose smoked paprika. If you don't have any, then swap for regular paprika + a few drops of liquid smoke. Onion powder and garlic powder also are amazing in this marinade.
- Tomato paste: help thicken the marinade and add more umami deep flavor. You can also use ketchup if that's easier.
- Bread: I used old-school whole wheat slices of bread, although sourdough bread, ciabatta rolls and homemade vegan everything bagels would be amazing.
- Mayo: I used the vegan mayo from the brand Vegenaise. For a healthier oil-free recipe, then you can make your own vegan mayo using cashews.
⭐️ See the recipe card down below for the full list of ingredients and quantities!
📝 Variations
- BLTA: add some avocado for extra healthy fats and creaminess.
- Dijon: I enjoy mine with a little Dijon mustard for a nice peppery flavor, try it! You can add it to the marinade or spread over the bread.
- Spicy: feel free to make the tofu "bacon" spicy by adding a few dashes of cayenne pepper or hot sauce to the marinade.
- Sauces: for a yummy twist on the traditional BLT, swap the mayo for a chipotle mayo or gochujang aioli!
- More sandwich filling ideas include balsamic pickled onions, sunflower cream cheese, thinly sliced yellow onion, vegan cheese slices and pickled jalapeño.
🍴 How to make tofu BLT
⭐️ All the recipe details are down below in the recipe card
Marinate the tofu
Remove the extra water from the tofu packaging and cut it into 4 equal slices. Place the slices over a clean hand towel and pat dry to remove as much water as possible. You can also press the tofu for 30-60 minutes before slicing.
In a large shallow container (a lasagna dish works well), add all the marinade ingredients (soy sauce, tomato paste or ketchup, smoked paprika and maple syrup) and whisk to combine.
Transfer the tofu slices over the marinade and flip them a few times to ensure they are all well covered with the marinade.
Let the tofu marinate for a minimum of 10 minutes, but 30-60 minutes is better.
Pan fry
Once the tofu is done marinating, then warm up a large nonstick pan over medium-high heat with a little oil. Add the marinated tofu slices and cook for 6-8 minutes on each side. Keep frying them until done to your liking and spread some extra marinade over the tofu slices as they cook if needed.
Assemble and enjoy
Toast the bread and spread some vegan mayo over. Then, layer the lettuce, tomato slices and sprinkle some salt and pepper. Add the cooked tofu, close up the sandwich and slice before enjoying.
💡 Helpful tips
- You can use more or less oil to pan-fry the tofu. Just keep in mind that for a crispy result, then you will need to use more oil.
- You can marinate the tofu the night before to save some time and ensure that the tofu is packed with flavor.
- Do not pour the whole marinade mixture into the pan or it can burn before the tofu is done. Instead, spread more marinade as you go.
🍽 Serving suggestions
This recipe makes for a great plant-based protein that is ultra-flavorful and versatile. I used it to make a classic BLT, but here are other ways you can serve it:
- Bagel sandwiches: I LOVE bagel hummus sandwiches and this tofu would be a lovely addition to boost the protein content of your lunch. You can even make your own bagels from scratch if you have some extra time (they are so easy to make!).
- Wraps: tortilla wraps are another great way to serve this tofu "meat" recipe. Try these red lentil tortillas or these whole wheat tortillas for a nice boost in nutrition.
- Salads and bowls: the perfect addition to healthy grain bowls for more flavor, texture and filling protein! Try it over a rocket pear salad or this zesty quinoa salad for a filling and delicious meal!
❗️Storage tips
Once you assemble the sandwich, then it is best to enjoy it right away.
That being said, I encourage you to marinate the tofu ahead of time or up to 48 hours before you want to pan-fry it. You can also cook the tofu and keep the slices in an airtight container in the fridge for up to 3 days. It won't stay crispy over time, but it will still be just as delicious. This is great if you enjoy meal prepping ahead of time!
🌱 More vegan lunch recipes to try!
- Vegan buffalo tortellini pasta salad
- Vegan Caesar salad with cajun tofu
- Buffalo cauliflower wraps
- Roasted tomato sandwich
- Watermelon beet salad
- Lemony white bean soup
- Vegan cucumber sandwiches
I hope you like this vegan tofu BLT sandwich recipe as much as we do! If you try it, please leave a comment below and rate the recipe to let me know how it was. Your feedback is so helpful!
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📖 Recipe
Vegan Tofu BLT Sandwich
Ingredients
For the tofu-bacon
- 14-16 oz extra-firm tofu - cut in 4 equal slices
- 3 tbsp soy sauce
- 1 tbsp tomato paste or ketchup
- 1 tsp smoked paprika - see notes
- 1 tbsp maple syrup
For the BLT sandwiches
- 8 slices of bread
- 2 large tomatoes - sliced
- 8 leaves of crunchy lettuce
- ¼-⅓ cup vegan mayo - I used Vegenaise
Instructions
- Remove the excess water from the tofu packaging and then, cut the tofu in 4 equal slices. Place the slices over a clean hand towel and gently pat dry. You can also press the tofu before slicing it.
- In a large shallow container (a lasagna dish works well for that), add the marinade ingredients (soy sauce, tomato paste, maple syrup and smoked paprika) and whisk to combine. Transfer the tofu to the marinade, flip the slices to cover them completely with the sauce and let them marinate for 10 min minimum (30-60 min is better).
- Warm up a large nonstick pan on medium-high heat with a little oil and then transfer the tofu (keep the extra marinade in the container for later). Cook for 6-8 min on each side spreading more marinade over the slices as needed while they cook. Keep cooking until done to your liking.
- Toast the bread, then spread some vegan mayo over. Layer with the lettuce, tomatoes (+ salt and pepper over) and then the tofu "bacon". Close the sandwich, slice it in half and enjoy!
Notes
- Storage: you can marinate the tofu up to 48 hours ahead of time and keep it in the fridge until ready to pan-fry. Keep the extra cooked tofu "bacon" in an airtight container for up to 3 days.
- Avoid pouring the entire marinade at once in the pan when transferring the tofu or it can burn easily.
- If you do not have smoked paprika, then you can also swap for regular paprika + few drops of liquid smoke.
- More sandwich filling ideas include Dijon mustard, pickles, cucumber and onion.
- Nutrition: please note that the nutritional information is an estimate per serving provided for informational purposes only (calculated by software) and accuracy is not guaranteed. Consult with your healthcare provider or a registered dietitian if you need precise nutrition calculations for health reasons.
This is such a great recipe for lunches to bring to work, amazing flavor!