This summer TLT sandwich is built with layers of smoky tofu deli slices, lettuce, thick tomato slices, and fresh mashed dill avocado spread. A taste of summer in each satisfying bite.
A play on one of my favorite tomato based sandwiches, the BLT…except we are replacing the B with some T in the form of smoky tofu strips minus those carcinogenic properties that bacon tends to have. And all still really delicious, smoky, and satisfying as I remember.
Why You’ll Love This Summer TLT Sandwich
- Delicious and filling. Packed with at least 25 g of protein per sandwich and fresh produce for the most satisfying bite.
- Focused on whole food ingredients. At it’s core, we’re making some vegan deli slices from scratch to play on the flavors usually associated with seared bacon. Then topping that on top of fresh produce to make a wholesome sandwich.
- Great to meal prep. The tofu slices can be made in one batch then used through the week to make sandwich assembly really easy!
Key Ingredients and Substitutions
- Tofu: Use a dense tofu like super firm or high protein tofu that comes in a vacuum sealed package (not the ones stored in a tub of water). The denser it is, the easier it will be to cut and it will also yield the best texture when cooked.
- Spices: I used a combination of smoked paprika, allspice, garlic powder, onion powder, and white pepper.
- Tamari: Soy sauce or coconut aminos can work here.
- Liquid smoke: Totally optional, but it really lends the most smokiness to the tofu for the best flavor.
- Sweetener: This helps to give us some more caramelized flavor as the tofu cooks. I used maple syrup, but you can swap for 1 tbsp light brown sugar for a more affordable option.
- Tomatoes: This sandwich works best at peak tomato season. If not in tomato season, you can always try this sandwich with Campari tomatoes.
- Avocado: Instead of mayo, I used some mashed avocado with some dill. I felt it just complimented the flavors of the tomato the best. However, choose the condiment you like best!
- Dill: Swap for basil, cilantro or some chives. This just enhances the fresh flavors in our sandwich.
How to Make This Summer TLT Sandwich
Make the marinade: Add tamari, maple syrup, vinegar, broth, oil, liquid smoke, nutritional yeast, paprika, garlic, onion, coriander, allspice, and white pepper then whisk to evenly mix.
Cut the tofu: Place the tofu on a cutting board, cut the block in half lengthwise. Place the tofu cut side down then thinly slice the tofu crosswise into thin 1/8-inch strips (1-2 mm thick) using a sharp knife.
Let it marinate: Dip each strip of tofu into the marinade to coat both sides. Note, you can let this marinate over night and cook the pieces that you plan to enjoy whenever you desire instead of cooking all the slices at once.
Cook the strips: Heat oil in a large griddle over medium low heat. Arrange the strips in a single layer on to the cooking surface. Cook undisturbed for 4-5 minutes, then flip and cook again for 3-4 minutes (this will vary depending on how thick your tofu slices are). Brush the strips with some of the remaining marinade as it finishes cooking. The tofu is done once browned and lightly crisp around the edges. Transfer to a plate then repeat with any remaining tofu.
For the avocado spread: Add the avocado, lime zest and juice, dill, and a generous pinch of salt to a bowl, then mash together with a fork until well combined.
To assemble: Spread the mashed avocado onto both sides of a ciabatta roll then add a layer of tomato slices to one slice. Optionally, season the tomato with the juice of a wedge of lime, pinch of salt, and a small drizzle of extra virgin olive oil. Top with the tofu strips and lettuce before topping with the bun and enjoying.
Expert Tips
- These slices can be baked. Marinade the tofu slices then preheat the oven to 400F. Place the slices on a parchment lined baking sheet and bake in the oven for 8 minutes on the bottom rack. Baste the top of the tofu with the remaining marinade, carefully flip the tofu, then baste the tofu again. Return to the oven for 7-8 minutes or until the edges start to brown and caramelize.
- Use a wide Y-peeler to get your tofu slices really thin. This is a good tip for anyone that doesn’t feel confident thinly slicing the tofu with a knife.
- When making deli slices, use the right tofu. I recommend super firm or high protein tofu varieties that typically come in a vacuum sealed container versus the ones stored in a tub of water. They have a firmer texture, which is easier to get thinner slices from.
- Assemble your way. This is just how I liked my sandwich, but you may prefer different condiments or want to add additional ingredients. Do what makes you happy.
- For less sodium, use reduce sodium soy sauce and only add additional sprinkles of salt if you feel you need it.
Frequently Asked Questions
Yes. I would recommend ensuring that your tamari or soy sauce is a gluten-free variety. You can choose to serve using gluten-free bread or wrap. I actually love using the tofu strips, lettuce, avocado, and tomato to stuff in a rice paper wrap to make summer rolls.
Swap the tofu for the soy-free tofu from Big Mountain foods made with fava beans! Works the same, high in protein, and is a great alternative if you have a soy allergy. Make sure to also swap the tamari/soy sauce for coconut aminos.
Yes. Once cooled, store in an airtight container in the fridge for up to 5 days. Feel free to enjoy cold straight from the container or reheat for a few minutes in a toaster oven at 350F until warmed through.
Make It Balanced
This sandwich was made with the idea of making sure you are getting a balance of protein, complex carbohydrates, healthy fats, and veggies. However, there is never a harm in serving this sandwich along with more filling veggies to keep you even more satisfied. Consider any of the following:
More Summer Sandwiches to Fall In Love With
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Description
This summer TLT sandwich is built with layers of smoky tofu deli slices, lettuce, thick tomato slices, and fresh mashed dill avocado spread. A taste of summer in each satisfying bite.
Smoky Tofu Strips
Dilly Avocado Spread (scale as needed)
To Assemble
- To a large shallow bowl or container, add the tamari, maple syrup, vinegar, broth, olive oil, liquid smoke, nutritional yeast, paprika, garlic, onion, coriander, allspice, and white pepper then whisk to evenly mix.
- Place the tofu on a cutting board, cut the block in half lengthwise. Place the tofu cut side down then thinly slice the tofu crosswise into thin 1/8-inch strips (1-2 mm thick) using a sharp knife.
- Dip each strip of tofu into the marinade to coat both sides.
- Heat some oil in a large griddle or large skillet over medium low heat (see notes for baking option). Arrange the tofu strips in a single layer on to the cooking surface with a little space between each slice. Cook undisturbed for 4-5 minutes, then flip and cook again for 3-4 minutes (this will vary depending on how thick your tofu slices are). At this point, if the tofu is looking dry, I like to brush some of the remaining marinade on top of the tofu as it finishes cooking. The tofu is done once it is nicely browned and lightly crisp around the edges on both sides. Transfer the cooked slices to a plate, sprinkle with a pinch of salt if desired, then repeat with any remaining tofu slices.
- For the avocado spread, add the avocado, lime zest and juice, dill, and a generous pinch of salt to a bowl then mash together with a fork until well combined.
- To assemble, spread the mashed avocado onto both sides of the ciabatta roll then add a layer of tomato slices. Optionally, season the tomato with the juice of a wedge of lime, pinch of salt, and a small drizzle of extra virgin olive oil. Top with the tofu strips and lettuce before topping with the bun and enjoying.
Notes
These slices can be baked. Marinade the tofu slices then preheat the oven to 400F. Place the slices on a parchment lined baking sheet and bake in the oven for 8 minutes on the bottom rack. Baste the top of the tofu with the remaining marinade, carefully flip the tofu, then baste the tofu again. Return to the oven for 7-8 minutes or until the edges start to brown and caramelize.
Use a wide Y-peeler to get your tofu slices really thin. This is a good tip for anyone that doesn’t feel confident thinly slicing the tofu with a knife.
When making deli slices, use the right tofu. I recommend super firm or high protein tofu varieties that typically come in a vacuum sealed container versus the ones stored in a tub of water. They have a firmer texture, which is easier to get thinner slices from.
Assemble your way. This is just how I liked my sandwich, but you may prefer different condiments or want to add additional ingredients. Do what makes you happy.
For less sodium, use reduce sodium soy sauce and only add additional sprinkles of salt if you feel you need it.
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