Sandwich on Holiday

Never miss a recipe! Subscribe through email and I'll send you FREE healthy recipes straight to your inbox!

Today is the LAST day to enter the homemade cookie giveaway!


vegan BLTT


Ever since I started kindergarten, I’ve packed my lunch to bring to school (and now work) every single day. I’ve only left my lunchbox at home a handful of times in nearly 20 years for the occasional classroom pizza party or catered meal by Boss.


Shockingly enough, I still enjoy biting into a simple sandwich. Normally it’s just a few slices of meat between my bread with a squeeze of mustard for moisture. Recently, I started getting fancy by adding crisp shredded lettuce. (A real splurge, I know!) But I almost always skip out on adding any more toppings, especially if they’ll turn my sandwich wet and soggy while it sits on my desk all morning.  


vegan BLTT


With the Monday holiday off from work this past week, I stayed home and broke that last sandwich-making rule to add—gasp!—tomatoes in between the bread. I even cooked my own tofu filling instead of reaching for the pre-sliced deli turkey in my fridge!


As I swallowed the last bite of my sandwich, I scanned the calendar on my wall… I need another holiday from work so I can make my vegan BLTT again—and soon!!


vegan BLTT


Vegan BLTT

Yield: 2 sandwiches

Serving Size: 1 sandwich

Vegan BLTT

(BLTT: Barbeque, Lettuce, Tomato, and Tofu)

This recipe is easily doubled or halved. Serve with fresh fruit, chips, and a chocolate chip cookie!

5.6 oz (2 servings) extra-firm light tofu, cut into ¼” thick slices
1 medium Roma tomato, cut into ¼” thick rounds
¼ c shredded romaine, green leaf, or iceberg lettuce
4 slices wheat bread
2 tbsp barbeque sauce (without honey!)

  1. Lay the tofu slices on top of two paper towels. Stack two paper towels on top, and press down firmly for 1-2 minutes to soak out the moisture. Lightly coat a large pan with nonstick cooking spray, and cook the tofu over medium-low heat for 3-4 minutes on each side, or until starting to turn golden.
  2. While the tofu cooks, toast the bread on medium-low until golden brown.
  3. To prepare one sandwich, spread 1 tablespoon of barbeque sauce on one slice of bread. Layer half of the tofu, half of the tomato slices, and half of the shredded lettuce on top. Place a second slice of toasted bread on top. Repeat with the remaining ingredients.

View Nutrition Facts


vegan BLTT


Enter to win homemade cookies before midnight tonight!


*Disclosure: Some of the links included in this post may be affiliate links and I will earn a small commission if you purchase through those links. I really appreciate your support!


  1. Liz says on February 22, 2013 at 11:29 am

    think of all the $$ you’ve saved:-) Your sandwich looks yum–what a great lunch. I want one!

    • foods for the soul says on February 22, 2013 at 4:23 pm

      Thank you! I have all the ingredients in my fridge, so just come on over and I’ll make you one! ;]

  2. mrswebbinthekitchen says on February 22, 2013 at 5:03 pm

    Oh my… I am hungry and this sandwich is not helping!! I’ve come to appreciate tofu in just the last year… I love this application of it!

    • foods for the soul says on February 22, 2013 at 6:35 pm

      I’m sorry; I’d make you one if you were in town! I’ve barely eaten any tofu since I went vegan, but I actually kind of missed it! My favorite is the “dry fry” cooking method. I think I found it on the “Fat Free Vegan” blog; it’s excellent!

  3. Allie @ The Nutritional Epiphany says on February 24, 2013 at 10:57 pm

    You can’t ever underestimate the value of simplicity sometimes, especially during the work week! I’ve never thought of having thin slices of tofu on a sandwich. Great idea!

    • foods for the soul says on February 25, 2013 at 11:12 am

      So true! There’s rarely enough time to make anything elaborate during the week, but I like to eat more than PB&J for lunches. The tofu is easy to make ahead and then put on a sandwich later, almost like deli meat!

  4. Ann says on February 26, 2013 at 7:29 pm

    Oh my gosh this looks so delicious! I just ate dinner but I think I’m hungry all over again!

    • foods for the soul says on February 26, 2013 at 8:51 pm

      Thank you! I do the same thing… I eat and then peruse FoodGawker or Pinterest. My stomach always starts growling, no matter how much I ate!

  5. Valerie says on March 1, 2013 at 6:34 pm

    What a great sandwich! I’m definitely going to have to try this as I’ve never had cooked tofu on a sandwich! =)

    • foods for the soul says on March 1, 2013 at 7:08 pm

      I’m excited to hear what you think! It really helps to cut the tofu as thinly as possible. It goes really well with the crisp lettuce and crunchy bread!

Leave a Comment