Grilled Tofu Sandwich Recipe | Healthy Tofu Sandwich Recipe | Healthy Protein Rich Breakfast Recipes

Healthy Protein Rich Tofu Sandwich recipe: A quick sandwich made with grilled smoky tofu and caramelized onions.

I always love making sandwiches for breakfasts. This “grilled tofu sandwich” is also very quick and healthy. I came up with this recipe when I was looking for something that is quick, healthy and also yummy. We all know the benefits of Tofu but not many ways to cook it. In this recipe, I tried making Tofu in an interesting way that I am sure you would like to have again and again.

We will make this tofu sandwich in three steps. First we are going to marinade tofu for some time, then grill it till it becomes golden brown and then put together all the things and make a yummy tofu sandwich. Once the tofu is grilled it becomes so tasty that you can eat it as it is. You can also make wraps with this grilled tofu. Just take salad leaf or lettuce, put the grilled tofu and caramelized onions and wrap them in roti or tortilla. Tastes amazingly delicious!

While grilling the tofu for tofu sandwich make sure that tofu should is burnt. Always cook tofu on medium flame. You can use white or wheat bread in making these yummy tofu sandwiches. Make a cup of soup with this healthy tofu sandwich and your dinner is ready.

In making this Tofu Sandwich I have used firm tofu so that it does not break while grilling. In this recipe you can use any salad leaf according to your choice. I used honey and sesame oil in this tofu sandwich recipe, but if you do not like the smell and taste of sesame oil you can replace it with any other cooking oil.

Usually I like to include tofu one way or the other in my diet regularly. Sometimes I make tofu sandwich, sometimes I just saute tofu with spices and sometime I knead it with my chapati dough and make tofu chapati or paratha. If you do not like tofu in this tofu sandwich, you can  replace it with paneer. I have also posted other sandwich recipe like Cheesy Veggie Sandwich, No bread Sandwich, Egg Sandwich and many more.

Tofu Sandwich

Course Breakfast
Cuisine American


  • 3 tbsp Soya Sauce
  • tsp Sesame Oil
  • 2 tsp Chilly Garlic Sauce
  • ½ tsp Honey
  • 150 gm Tofu cut into big squares
  • ¼ cup Onion sliced
  • 4-5 Bread Slices
  • Green Salad Leaves
  • 1-2 tsp Oil for frying


  • In a bowl add soya sauce, sesame oil, chilly garlic sauce, honey and mix everything together.
  • Now add tofu in the mixture and coat it nice in the mixture.
  • Now add onion to the mixture and then heat a pan on medium flame.
  • Add oil to it next add paneer, onions and let it cook well rom both the sides.
  • Toast bread by applying butter to it.
  • To make sandwich take bread add a salad leaf next add tofu and onion on it.
  • Cover with other slice of bread.


Keyword breakfast, sandwich, tofu
Tried this recipe?Let us know how it was!

Here is a quick tip on how to keep tofu fresh in your fridge- just put the tofu in a deep container, cover it with filtered water and seal the container with a plastic wrap and put it in the fridge. Here are some more healthy sandwich recipes : scrambled egg sandwich, paneer sandwich, egg salad sandwich, yogurt sandwich.

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