Everything Bagel Crusted Tofu Sandwich (vegan, gluten free, oil free)
Mar 10, 2020 • Updated Jun 20, 2023
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easy everything bagel crusted tofu sandwich!
A delicious lunch, a quick meal, and meal prep friendly–this Everything Bagel Crusted Tofu Sandwich checks all of the boxes. The crunchy, flavourful tofu paired with creamy avocado and the bite from thinly sliced radish makes this a feast for the eyes (and of course your taste buds). I used to make a version of this sandwich when I was in college, but that was before Everything Bagel seasoning became a “thing”. Back then, I’d crust my tofu with a simple sesame seed mix, so you’re welcome to do that if you’re prefer too!
All of the ingredients we’re using a simple ingredients you can find at the store, and you can modify to include whatever you’ve got on hand. Also, you can always make this sans bread and just enjoy the tofu on its own. I promise, it’s just as delicious either way!
what’s in this Everything Bagel Crusted Tofu Sandwich
- This recipe is vegan, gluten free, oil free, refined sugar free and high in plant protein. It makes an excellent meal prep friendly lunch or dinner and takes roughly 15 minutes to make from start to finish.
- Tofu → is essential to make this tofu sandwich of course. It’s high in protein, and rich in magnesium, copper, zinc and vitamin B1.
- Everything bagel seasoning → is a blend of black and white sesame seeds, dried onion, dried garlic, poppy seeds and salt. You can DIY the blend yourself, or purchase a pre-made blend. I like to use the Trader Joe’s blend for convenience.
- Avocado → our source of healthy fat, also makes a delicious “glue” to hold the sandwich together. Seriously, adding avocado helps to hold each side of the sandwich down, and the healthy fat helps us absorb the nutrients from the veggies, and better digest the protein in this meal. If you don’t like avocado, you could swap it out for some hummus as an alternative!
- Radish → can be a little bitter, so I always recommend slicing it very thinly. The best way to do that is to use a mandolin and it makes the eating experience much easier. Radish are really nutrient rich, and contain vitamins A, C, E and K to name a few.
- Microgreens or sprouts → these little greens are powerhouses when it comes to nutrition. They’re rich in potassium, magnesium, zinc and iron, and aid enzymatic functions in the body. As an alternative to microgreens, you can also add sprouts like alfafa or broccoli sprouts.
- Gluten free bread → holds everything together! This gives the recipe a little more bulk and makes it a complete meal. If you prefer not to use bread, you could turn this into a wrap, or eat alone.
secrets to success
To make the tofu crust, I recommend pressing and patting dry your extra firm tofu slices, then pre-seasoning by pan frying with about a tablespoon of gluten free soy sauce and 1 clove minced garlic. Set aside, then crust using tahini as an “egg wash” and coat in your everything bagel seasoning. I personally like to use about 1 tbsp of everything bagel seasoning, and 1 tbsp each of black and white sesame seeds. I find this way, it’s not too salty, but you can definitely use all everything bagel seasoning if you prefer, or only sesame seeds
If you’re looking for gluten-free and vegan bread brands I recommend, you can check out this extensive blogpost. Of course, if you aren’t allergic to gluten or are able to eat it, by all means, use bread of choice!
Feel free to sub out the veggies with whatever you usually like to add to your sandwiches, or have on hand. Some suggestions include shredded carrots, romaine lettuce and sprouts.
if you like this recipe, try…
If you try this recipe out, tag me on Instagram @veggiekins so I can see your delicious re-creations and for a chance to be featured! As always, I love when you share your reviews in the comments below, and if you make any fun substitutions, let me know how it worked out below too!
Everything Bagel Crusted Tofu Sandwich (vegan, gluten free, oil free)
Ingredients
- roughly 90g extra firm tofu I used 1 serving Trader Joe's Organic High Protein Tofu
- 1 tbsp gluten-free soy sauce
- 1/2-1 clove garlic minced
- 1-2 tbsp tahini
- 1-2 tbsp everything bagel seasoning or black and white sesame seeds
- 1/2 ripe avocado
- microgreens
- radish thinly sliced
- 2 slices gluten-free bread
Instructions
- Press and pat your tofu slices dry, then slice into two pieces that will fit on your slice of bread. Pan-fry to pre season with a tablespoon of gluten-free soy sauce and minced garlic until golden brown on edges, and sauce is absorbed. Flip to make sure both sides are cooked.
- Lather each slice of tofu with tahini to coat. If tahini is too thick, whisk with just a teaspoon of water at a time until mixture is workable. Then, coat each slice with seasoning mix. I like to sprinkle onto a plate, then press each side of the lathered tofu into seasoning mix. Pan fry battered tofu for a few minutes on each side just to toast!
- Next, toast bread and prepare to assemble sandwich. Mash avocado onto one slice, lay tofu down, followed by radish and microgreens or whatever additional toppings you're using. Finish with other slice of bread and enjoy!
Nutrition information is automatically calculated, so should only be used as an approximation.
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