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Loaded Tofu Lettuce and Tomato Sandwich

For this New Jersey-inspired sandwich, I decided to replace the bacon in a traditional BLT with tofu because it's lower in calories and cholesterol while still a great source of protein. Plus, it's not hard to make tofu taste salty and smoky—similar to bacon.
Prep Time15 mins
Cook Time50 mins
marinade1 hr
Total Time1 hr 5 mins
Course: lunch, sandwich
Cuisine: American
Keyword: healthy BLT, loaded tofu lettuce and tomato sandwich, tofu sandwich, vegetarian BLT
Servings: 4 servings
Calories: 409kcal


  • 1 package House Foods firm tofu
  • ½ cup smoky BBQ sauce
  • 8 slices whole wheat bread
  • 4 leaves romaine lettuce
  • 2 medium ripe New Jersey tomatoes
  • 1 medium avocado sliced


  • Drain and dry the block of tofu with paper towels. Wrap the block of tofu in a thick layer of paper towels and place on a plate. Lay another flat-bottomed plate (or small cutting board) on top of the tofu and place a can or two of beans on the plate/cutting board to weigh down the tofu, which will help press excess moisture from it. Let sit for 30 minutes.
  • Cut the tofu into ½-inch-thick slices. Spread half of the BBQ sauce in a shallow baking dish. Lay the tofu slices in the dish and top with the remaining half of the BBQ sauce, tossing each slice to make sure all sides are coated. Let marinate for 1 hour.
  • Preheat the oven to 400 degrees F. Line a large baking sheet with parchment paper or aluminum foil. Spread the marinated tofu on the baking sheet, reserving the remaining BBQ sauce for brushing. Bake for 25 minutes. Flip the slices, brush with the reserved BBQ sauce, and bake for 25 more minutes, until browned and crisp.
  • Toast the bread. Layer 4 of the bread pieces with lettuce, sliced tomato, and avocado. Divide the sliced tofu among the 4 and top with the remaining 4 pieces of bread. Serve immediately.


Calories: 409kcal | Carbohydrates: 48g | Protein: 21g | Fat: 16g | Saturated Fat: 2g | Sodium: 605mg | Potassium: 680mg | Fiber: 10g | Sugar: 18g | Vitamin A: 3105IU | Vitamin C: 14.8mg | Calcium: 261mg | Iron: 3.9mg