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Seitan and Tofu Sandwich

Name: Seitan and Tofu Sandwich
Prep time: 5 min
Total time: 5 min
Yield: 1 serving
Cuisine: International
Ingredients: 1 count (60 g) Bread; 1 palm (100 g) Seitan; 1 teaspoon (3 ml) Oil; 25 g Tofu; 2 slice (20 g) Cucumber

Seitan and Tofu Sandwich is a Breakfast international recipe with 325 calories per serving, nutrition details, and step-by-step preparation guidance.

Calories

325 kcal

Total Time

5 min

Servings

Protein

34.6 g

Ingredients

Bread1 count (60 g)
Seitan1 palm (100 g)
Oil1 teaspoon (3 ml)
Tofu25 g
Cucumber2 slice (20 g)

Instructions

1
Step 1
Place a pan over high heat.
2
Step 2
Once heated, pour the oil, spread and place the seitan. Cook for 4 minutes per side over medium heat until browned.
3
Step 3
If you wish, you can add onion and/or garlic powder. Season with salt and pepper, turn off and remove.
4
Step 4
To assemble the sandwich, cut the bread in half and add lettuce, seitan, tofu, cucumber slices and/or tomato.
5
Step 5
Top the sandwich with another lettuce leaf and half of the remaining bread. Serve.

Nutrition Snapshot

Macros and micros at a glance

Calories

325

Protein

34.6g

Carbs

56.3g

Fat

11.5g

Fiber

Micronutrients

Calcium

66.72 mg • 6.7% of daily target daily value

Folate

157.75 mcg • 39.4% of daily target daily value

Iron

2.97 mg • 16.5% of daily target daily value

Magnesium

30.47 mg • 7.3% of daily target daily value

Omega-3

0.37 g • 22.9% of daily target daily value

Potassium

145.32 mg • 5.6% of daily target daily value

Selenium

24.98 mcg • 45.4% of daily target daily value

Sodium

431.1 mg • 18.7% of daily target daily value

Vitamin C

0.05 mg • 0.1% of daily target daily value

Vitamin E

0.83 mg • 5.6% of daily target daily value

Vitamin K

11.8 mcg • 9.8% of daily target daily value

Zinc

0.78 mg • 7.1% of daily target daily value

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Diet and Allergen Guide

Vegetarian

Yes

Vegan

Yes

Gluten Free

Dairy Free

Allergens

Tree NutGlutenSoy

Meal Prep and Storage

Make it easier to prep ahead

Seitan and Tofu Sandwich can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style.

Frequently Asked Questions

Common questions about Seitan and Tofu Sandwich

How many calories are in Seitan and Tofu Sandwich?

Seitan and Tofu Sandwich has about 325 calories per serving based on the current ingredient list and serving size on this page.

Is Seitan and Tofu Sandwich suitable for vegetarians?

Yes. Seitan and Tofu Sandwich is suitable for vegetarians as written.

Is Seitan and Tofu Sandwich gluten-free?

Seitan and Tofu Sandwich is not reliably gluten-free as written because it includes Bread. You can often adapt it with gluten-free swaps if needed.

Are there any allergen ingredients in Seitan and Tofu Sandwich?

Yes. This recipe includes Tree Nut, Gluten, and Soy. Always review ingredient labels if you are cooking for an allergy-sensitive household.

Can I make Seitan and Tofu Sandwich ahead of time?

Seitan and Tofu Sandwich can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style.

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