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One half of a balsamic tofu sandwich layered with acorn squash slices, greens and yogurt sauce.

Maple Balsamic Tofu Sandwich

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 2 reviews
  • Author: Catherine Perez
  • 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


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. 



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


  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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.


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.