Toasted Avocado-Tofu Sandwich features pan-seared tofu, sautéed onions, and creamy avocado with leafy greens and dijon for a wonderfully hearty & healthy vegan sandwich that I think you’re going to love!


14 – 16 oz. tofu (extra firm, firm or high protein)
2 tablespoons olive or grapeseed oil, divided
garlic powder
mineral salt
fresh cracked pepper
1 onion, thinly sliced
1 tomato, thinly sliced, optional
1 – 2 medium avocados
6 slices of bread of choice
leafy greens of choice
favorite mustard or vegan mayo, to spread


Slice and press tofu: Remove tofu from the package, turn on its side, and carefully slice it into 3 slabs. Place slabs between 2 clean dishcloths or towels, and lay a heavy object over top to press out excess moisture. I used my large cutting board but a heavy cookbook will do the job too. Let set under pressure for about 10 minutes.

Sauté onions: Peel and cut the ends off the onion, lay the onion cut side down, and cut in half. Slice onion into thin strips, about 1/8 – 1/4 inch. Heat 1 tablespoon oil in a skillet or medium size pan over medium heat. Add onions and cook, stirring frequently, until golden and browned on the edges, about 10 minutes. Remove from pan and set aside. If you happen to leave your onions in the pan take note that they may continue cooking from the heat of the pan, pay close attention so they don’t burn too much.

Pan-fry tofu: Heat 1 tablespoon oil over medium-high heat in a cast iron skillet or pan. Add tofu and cook without touching for about 4 – 5 minutes per side, or until golden brown. Sprinkle with salt and garlic powder after the first flip.

Prepare bread & avocado: Toast your bread, or not, and slice your avocado. You may even prefer to mash your avocado right in its shell with the back of a fork and spread it like butter. I find I use the latter method most often.

Assemble: Layer your sandwich as you like. I layered mine from bottom to top with mustard (dijon and habanero mix), leafy greens, tofu, sautéed onions, salt & pepper, avocado, and more mustard. Every bite was so delicious!


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