How many calories are in Tofu Sandwich?
Tofu Sandwich has about 354 calories per serving based on the current ingredient list and serving size on this page.
InternationalBreakfastVegetarianVegan
Tofu Sandwich
Tofu Sandwich is a Breakfast international recipe with 354 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
354 kcal
Total Time
35 min
Servings
1
Protein
14.1 g
About This Recipe
The story behind Tofu Sandwich
Tofu Sandwich is a breakfast recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around sliced bread, tofu, and turmeric.
Like most enduring breakfast recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 354 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 35 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Tofu Sandwich worth coming back to.
Ingredients
- Sliced Bread2 slice (80 g)
- Tofu60 g
- Turmeric1/2 teaspoon (1 g)
- Oil1 teaspoon (3 ml)
- Avocado1/4 cup (38 g)
- Tomato3 slice (30 g)
- Lemon Juice1 tablespoon (15 g)
Instructions
- 1
Step 1
Dice the tofu and season with turmeric and oil. Set aside.
- 2
Step 2
Diagonally cut the bread to divide it into two triangles.
- 3
Step 3
Separately, place a pan over medium heat. Once heated, add the tofu and crumble with a spatula. Turn off and set aside.
- 4
Step 4
Season the tomato slices with salt and pepper and pour half of the lemon juice. Set aside.
- 5
Step 5
Season the diced avocado with a little salt and the remaining lemon juice.
- 6
Step 6
Place one bread half as a base and add the avocado.
- 7
Step 7
Place another bread half on top of the avocado and add the tofu. Top with another bread half.
- 8
Step 8
Finally, add the tomato and place the remaining bread half. Serve.
Nutrition Snapshot
Macros and micros at a glance
31/ 100
Forkd Score · Limited
This recipe is lighter on nutrient density relative to its per-serving calories.
Calories
354
Protein
14.1g
Carbs
47.1g
Fat
16g
Fiber
3g
Micronutrients
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Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
Yes
Vegan
Yes
Gluten Free
No
Dairy Free
No
Allergens
GlutenSoy
Meal Prep and Storage
Make it easier to prep ahead
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 Tofu Sandwich
How long does Tofu Sandwich take to make?
Tofu Sandwich takes about 35 minutes from start to finish. That is roughly about 35 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Tofu Sandwich?
Most ingredients in Tofu Sandwich can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. For dietary needs you can swap Sliced Bread for a gluten-free equivalent. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Tofu Sandwich?
Tofu Sandwich can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Tofu Sandwich?
Yes, Tofu Sandwich generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Tofu Sandwich?
Reheat Tofu Sandwich gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Tofu Sandwich up or down?
Yes. Tofu Sandwich is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Tofu Sandwich?
A nonstick skillet or a small baking dish handles Tofu Sandwich well, depending on whether it is cooked on the stovetop or in the oven.
How do I know when Tofu Sandwich is cooked properly?
Tofu Sandwich is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Tofu Sandwich suitable for vegetarians?
Yes. Tofu Sandwich is suitable for vegetarians as written.
Is Tofu Sandwich gluten-free?
Tofu Sandwich is not reliably gluten-free as written because it includes Sliced Bread. You can often adapt it with gluten-free swaps if needed.
Are there any allergen ingredients in Tofu Sandwich?
Yes. This recipe includes Gluten and Soy. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Tofu Sandwich ahead of time?
Tofu Sandwich can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style.
How can I adjust Tofu Sandwich for my calorie or macro goals?
To make Tofu Sandwich higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.
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