Maple Balsamic Tofu Sandwich
This maple balsamic tofu sandwich is loaded with marinated tofu deli slices, seasoned squash and a creamy lemon garlic yogurt sauce. High in protein and easy to prep for the work week.
After coming up with this gochujang tofu sandwich, I’ve wanted to continue making other flavored tofu slices that can be prepped ahead for work week lunches. This maple balsamic version is inspired by a recent sandwich I had while in the city a few weeks ago. It was stuffed with squash and lots of fall flavors. So, I decided to run with the idea and make one myself. Spoiler alert, this version was incredibly delicious, so let’s make it together.
Why You’ll Love This Maple Balsamic Tofu Sandwich
- High in plant-protein. Since this sandwich is made with super firm tofu, this sandwich is especially high in protein. Served with good quality bread and squash, this sandwich can pack up to 30 grams of protein.
- These tofu deli slices can be meal prepped ahead. I like to make a batch of these at the start of the week, so I can make sandwiches with them for lunch through the week.
- The perfect sandwich for the season. To give this sandwich some fall vibes, it is stuffed with some sliced seasoned roasted acorn squash.
Key Ingredients and Substitutions
- Acorn Squash: I used what was in season. Feel free to use another squash you love. Good examples include kabocha squash, butternut squash, honey nut and delicata squash.
- Tofu: I used super firm tofu because it doesn’t need to be pressed, which also helps give you bigger slices when cutting into it. You can absolutely used extra firm tofu, I would just make sure to press a block for at least 30 minutes before using in this recipe.
- Balsamic Vinegar: Good quality balsamic vinegar is always preferred, however I know this is not always possible especially with the price. Do the best you can with what you have. What I like to do is taste the vinegar on it’s own and then start adjusting the flavors based on that knowledge. Balance out the taste and acidity with your favorite sweeteners and seasonings.
- Lemon: The lemon is used in the marinade and in the yogurt sauce. I recommend fresh as you will need the lemon zest for the sauce.
- Seasonings: I used a combination of garlic powder, thyme, oregano, and coriander. Adjust seasonings to fit your own flavor preference, this was what I decided on.
- Nutritional Yeast: This gives us some umami flavor for the tofu and squash. Adding nutritional yeast also gives us some cheesy-essence especially on the acorn squash. If you don’t have access to nutritional yeast, it is okay to leave it out. I would taste the marinade and adjust with a little more tamari as needed.
- Tamari: This is a wheat-free version of soy sauce. Do note, that some brands may still add wheat in case you are following a gluten-free diet. Always check ingredients. This can be substituted for soy sauce or coconut aminos depending on preference.
- Maple Syrup: Any liquid sweetener you love can work for this recipe.
How to Make a Maple Balsamic Tofu Sandwich
Preheat the oven to 400F. To a small bowl, add the yogurt, garlic, maple syrup, and grate in the zest of the whole lemon. Cut a small wedge off the lemon then squeeze the juice (about 2 tsp) into the yogurt mixture. Add a pinch of salt then stir well together to combine. Cover and store in the fridge.
Add the sliced squash to a baking tray with the nutritional yeast, thyme, garlic powder, and oil. Toss the slices together until fully coated, then spread out on the tray so the slices are not overlapping. Bake in the oven for 18-20 minutes until golden, making sure to flip the slices halfway through baking. Add a pinch of salt to the squash after it’s done baking.
To a separate small bowl add the balsamic vinegar, maple syrup, tamari, nutritional yeast, thyme, oregano, coriander, garlic, and oil. Cut another wedge of the lemon then squeeze the juice (about 2 tsp) into the marinade and whisk together.
Remove the block of tofu from its package and pat dry with a clean towel. Using a sharp knife, cut the block into thin slabs and place each piece on a parchment lined baking tray.
Brush the top of each tofu slice with the balsamic sauce to coat then place the tofu in the oven to bake for 8 minutes.
Remove the tray and carefully flip the tofu slices, then brush the top side with the sauce again. Bake in the oven for another 7-8 minutes or until the edges start to brown slightly.
When ready to assemble, toast your favorite bread then add a smear of the yogurt sauce on one of the slices. Top that with a few tofu slices, some acorn squash slices, your favorite greens, pickled onions, and a drizzle of balsamic glaze then top with the remaining slice of bread and enjoy.
Expert Tips
- For higher protein, use super firm tofu. Compared to other types of tofu, this type is very dense, which means per serving it has higher protein content. Typically, this style of tofu is found in a vacuum sealed package compared to the water containing tubs used for extra firm and firm tofu.
- Change up your sandwich filling. This sandwich is just a blueprint, but feel free to serve your tofu slices with any other combination of ingredients you like. Try with different veggies or sauces you love.
- Quality ingredients make a big difference in flavor. If you can afford splurging on higher quality ingredients like balsamic vinegar, feel free to do so. I know it is not always an affordable luxury, in which case I strongly encourage you to adjust the flavors to match your own preference. Balance the taste and acidity of your ingredients with more seasonings, salt and sweeteners to match your own preference.
Frequently Asked Questions
Yes. Once the tofu cools, store the tofu slices in an airtight container and place in the fridge for up to 5 days. The squash slices can be stored in an airtight container in the fridge for up to 4 days. The yogurt sauce can be stored in the fridge for up to 4 days in an airtight container.
Yes! Just make sure to press the tofu a bit before using. You can learn some tips for pressing tofu here, but at the basic level, we want to make sure that if your extra firm tofu is filled with a lot of water, to squeeze some of it out to help improve the texture and flavor of your tofu when the marinade is added.
Make sure that your tamari is indeed gluten-free. Tamari should be gluten-free naturally, but some brands may contain wheat, so always check the label. You will also need to swap out the bread. I used a sourdough bread here, but you can tray making this using your favorite gluten-free bread.
How to Serve
The balsamic tofu slices are meant to be used as deli slices in sandwiches and wraps. Feel free to dice up some of the slices and use to add protein to different salads and bowls as well.
To assemble the sandwich, smear the toasted bread with some of the yogurt sauce, then top with the tofu and squash slices. Add some greens and balsamic glaze on top, then top with the other slice of bread.
More Plant-Based Sandwich Ideas
- Marinated Tofu Veggie Wrap
- Greek-Inspired Chickpea Tofu Wraps
- High Protein Avocado White Bean Sandwich
- Samosa Wraps
- Buffalo Chickpea Salad Sandwich
Maple Balsamic Tofu Sandwich
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Total Time: 55 minutes
- Yield: 4 servings 1x
- Category: Main Dish
- Method: Baking
- Cuisine: American
- Diet: Vegan
Description
This maple balsamic tofu sandwich is loaded with marinated tofu deli slices, seasoned squash and a creamy lemon garlic yogurt sauce. High in protein and easy to prep for the work week.
Ingredients
Lemon Garlic Yogurt Sauce
- 1/2 cup unsweetened plain plant-based yogurt
- 1 clove garlic, grated
- 1 lemon
- 2 tsp maple syrup
- Kosher salt to taste
Acorn Squash Slices
- 1 lb acorn squash, cut in half, seeds removed and thinly sliced
- 1 tbsp nutritional yeast
- 1 tsp garlic powder
- 1/2 tsp dry thyme
- 1 tbsp or more avocado oil
Balsamic Tofu Slices
- 16 oz block of super firm tofu
- 3 tbsp balsamic vinegar
- 2 tbsp maple syrup
- 2 tbsp tamari
- 1 tbsp avocado oil
- 1 tbsp nutritional yeast
- 1/2 tsp dry thyme
- 1/2 tsp dry oregano
- 1/2 tsp coriander
For Assembly: sourdough bread, arugula, pickled onions, balsamic glaze
Instructions
- Preheat the oven to 400F. To a small bowl, add the yogurt, garlic, maple syrup, and grate in the zest of the whole lemon. Cut a small wedge off the lemon then squeeze the juice (about 2 tsp) into the yogurt mixture. Add a pinch of salt then stir well together to combine. Cover and store in the fridge.
- Add the sliced squash to a baking tray with the nutritional yeast, thyme, garlic powder, and oil. Toss the slices together until fully coated, then spread out on the tray so the slices are not overlapping. Bake in the oven for 18-20 minutes until golden, making sure to flip the slices halfway through baking. Add a pinch of salt to the squash after it’s done baking.
- To a separate small bowl add the balsamic vinegar, maple syrup, tamari, nutritional yeast, thyme, oregano, coriander, garlic, and oil. Cut another wedge of the lemon then squeeze the juice (about 2 tsp) into the marinade and whisk together.
- Remove the block of tofu from its package and pat dry with a clean towel. Using a sharp knife, cut the block into thin slabs and place each piece on a parchment lined baking tray.
- Brush the top of each tofu slice with the balsamic sauce to coat then place the tofu in the oven to bake for 8 minutes.
- Remove the tray and carefully flip the tofu slices, then brush the top side with the sauce again. Bake in the oven for another 7-8 minutes or until the edges start to brown slightly.
- When ready to assemble, toast your favorite bread then add a smear of the yogurt sauce on one of the slices. Top that with a few tofu slices, some acorn squash slices, your favorite greens, pickled onions, and a drizzle of balsamic glaze then top with the remaining slice of bread and enjoy.
Notes
For higher protein, use super firm tofu. Compared to other types of tofu, this type is very dense, which means per serving it has higher protein content. Typically, this style of tofu is found in a vacuum sealed package compared to the water containing tubs used for extra firm and firm tofu.
Change up your sandwich filling. This sandwich is just a blueprint, but feel free to serve your tofu slices with any other combination of ingredients you like. Try with different veggies or sauces you love.
Quality ingredients make a big difference in flavor. If you can afford splurging on higher quality ingredients like balsamic vinegar, feel free to do so. I know it is not always an affordable luxury, in which case I strongly encourage you to adjust the flavors to match your own preference. Balance the taste and acidity of your ingredients with more seasonings, salt and sweeteners to match your own preference.
If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.
★ Catherine
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I want to eat this sandwich all fall long. It’s so delicious. I love that with one prep I’m set up for great lunch all week.
This is a winner.
This! Like easily one of my fav things to prep for the week! Thank you so much for making this Anne! Makes me so happy to hear. 🙂
I am once again amazed with your recipes. This was amazing! The perfect fall sandwich.
Thank you so much Elly! So glad you made this and enjoyed. Always the best thing to hear. 🙂