A 12‑minute tofu pesto sandwich – crispy pan‑fried tofu, basil pesto and sweet sun‑dried tomatoes piled on a toasted bagel or roll for 19 g protein per serve.
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Why You’ll Love This Tofu Pesto Sandwich
- Ready in 12 minutes – perfect under 15‑minute lunch fix.
- High protein: 19 g per bagel thanks to firm tofu and cheese.
- Bold flavours: Peppery pesto meets tangy sun‑dried tomatoes.
- Flexible: Works as bagel, roll or grilled panini.
Ever since I first tried it, I’ve loved tofu. I’ve found it can be pretty hit or miss when ordering out, but this recipe works every single time.
If you’ve been around my recipes before, you’ll also know I loooove sandwiches, so combining the two had to happen and I am spectacularly pleased with the results, and I’m sure you will be, too.
It’s also a fantastic vegetarian protein boost!
Ingredients & Substitutions
- Firm tofu: Press 5 min, then slice. Swap with smoked tofu for deeper flavour.
- Bagels or soft rolls: Gluten‑free rolls work fine.
- Basil pesto: Vegan pesto if dairy‑free.
- Sun‑dried tomatoes in oil: Roasted red peppers as alternative.
- Cheddar cheese: Vegan mozzarella shreds for plant‑based version.
- Olive oil: For frying tofu.
- Smoked paprika: Season tofu.
How to Make Tofu Pesto Sandwich
Season tofu
Dust slices with paprika and salt.
Fry
Heat oil, cook tofu 3 min each side until golden.
Toast bread
Halve bagels – toast cut sides until crisp.
Assemble
Spread pesto, layer tofu, add sun‑dried tomatoes, top with cheese.
Melt
Press in panini press 1 min until cheese oozes.
Pro Tips
- Pat tofu dry – moisture stops browning.
- Two‑step toast: Toast bagel first, then press assembled sandwich for crunch outside, gooey inside.
- 15‑minute tofu recipe (or less): Prep pesto and tomatoes while tofu fries to save time.
Variations
- Vegan tofu pesto roll: Use vegan pesto and plant cheese.
- Tofu pesto panini: Assemble in ciabatta, press 2 min.
- Mediterranean bowl: Serve fillings over quinoa for a tofu pesto bowl.
Serving Suggestions
- Pair with rocket side salad drizzled with balsamic glaze.
- Cut into quarters for party finger food.
- Add extra pesto as dipping sauce.
Crispy tofu, basil pesto and sun‑dried tomatoes on a toasted bagel – a 12‑minute high‑protein vegetarian sandwich.
- 4 rolls
- 8 tbsp green pesto (or red)
- 8 thin slices smoked tofu
- 4 sun dried tomatoes
- 4 slices cheddar cheese (or vegetarian parmesan)
-
Set the oven to grill or 180°C/360°F
-
Slice the rolls and spread the pesto on top and bottom. Layer the tofu on next, then the sun dried tomatoes, cheese and cress.
4 rolls, 8 tbsp green pesto, 8 thin slices smoked tofu, 4 sun dried tomatoes, 4 slices cheddar cheese, 1 handful cress
-
Grill in the oven for 3-5 minutes so it’s crispy and warm.
-
Enjoy.
Nowadays you can find various vegan cheese options (even cheddar flavour) in bigger supermarkets. Alternatively, skip the cheese completely and use chargrilled red peppers from a jar as the topping.
Jansen’s pro tip
Make your own pesto: Simply blend together 2 cups rocket, ⅓ cup olive oil, 2 tbsp almonds, 1 tbsp lemon juice, salt and pepper. Done!
Nutrition Facts
Tofu Pesto Bagels (Rolls) with Sun‑dried Tomatoes
Amount per Serving
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.
Frequently Asked Questions
Is this a high protein tofu sandwich?
Yes – 19 g protein and only 420 kcal per serving.
Can I bake the tofu instead of frying?
Bake 200 °C for 12 min, flipping halfway.
How long does pesto tofu keep?
Store fillings separately – tofu lasts 3 days in fridge, assemble fresh for best texture.
Storage & Meal‑Prep
Fry tofu ahead, keep chilled up to 3 days. Assemble and press bagel when ready to eat.