Toasted Avocado-Tofu Sandwich + Sauteed Onion

This tasty sandwich came about as my plant based version of an avocado and egg sandwich.

I find plain cooked tofu and egg whites resemble each other in both texture and flavor. And if you enjoy egg whites, you should take to this tofu sandwich with no trouble at all!

The tofu is prepared as simple as possible, since that’s what you generally do with egg whites. The only ingredients added are garlic powder, salt, and pepper during cooking to give a slight flavor.

And frankly, once the sandwich is complete that’s all it needs. Cooking the tofu on a hot griddle or skillet will sear it, giving the tofu a light golden color.

To add even more flavor to this sandwich, I’ve added flavorful sauteed onions. I have a thing for them lately and they never disappoint! If you’re not a fan of onions, feel free to leave them out.

Recipe Credit: The Simple Veganista

Nutrition Facts

  • Serving Size 1 sandwich Serves 3
  • Amount Per Serving
  • Calories 550
  • Total Fat 29.2g
  • Saturated Fat 4.1g
  • Cholesterol 0mg
  • Sodium 251.1mg
  • Total Carbohydrate 54.4g
  • Dietary Fiber 15g
  • Sugars 10.3g
  • Protein 14.4g
  • Vitamin A 7%
  • Calcium 45%
  • Iron 59%
  • Vitamin D 0%
  • Magnesium 22%
  • Potassium 14%
  • Zinc 18%
  • Phosphorus 19%
  • Thiamin (B1) 34%
  • Riboflavin (B2) 28%
  • Niacin (B3) 34%
  • Vitamin B6 20%
  • Folic Acid (B9) 26%
  • Vitamin B12 0%
  • Vitamin E 11%
  • Vitamin K 81%

Recipe Allergies


  • 1. Slice and press tofu: Remove tofu from package, turn on it’s side and carefully slice into 3 slabs. Place slabs between 2 clean dishcloths or towels, lay a heavy object over top to press out excess moisture. I used my large cutting board but a heavy cookbook will do the job too. Let set under pressure for about 10 minutes.
  • 2.Saute onions: Peel and cut the ends off the onion, lay onion cut side down and cut in half. Slice onion into thin strips, about ⅛ – ¼ inch. Heat 1 tablespoon oil in a skillet or medium size pan over medium heat. Add onions and cook, stirring frequently, until golden and browned on the edges, about 10 minutes. Remove from pan and set aside. If you happen to leave your onions in the pan take note that they may continue cooking from the heat of the pan, pay close attention so they don’t burn too much.
  • 3.Pan-fry tofu: Heat 1 tablespoon oil over medium-high heat in a cast iron skillet or pan. Add tofu and cook without touching for about 4 – 5 minutes per side, or until golden brown. Sprinkle with salt and garlic powder after the first flip.
  • 4.Prepare bread & avocado: Toast your bread, or not, and slice your avocado. You may even prefer to mash your avocado right in its shell with the back of a fork and spread like butter. I find I use the latter method most often.
  • 5.Assemble: Layer your sandwich as you like. I layered mine from bottom to top with mustard (dijon and habanero mix), leafy greens, tofu, sauteed onions, salt & pepper, avocado and more mustard. Every bite was so delicious!

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  • 14 – 16 oz tofu (extra firm, firm or high protein)
  • 2 tablespoons olive or grapeseed oil, divided
  • garlic powder
  • mineral salt
  • fresh cracked pepper
  • 1 onion, thinly sliced
  • 1 tomato, thinly sliced, optional
  • 1 – 2 medium avocados
  • 6 slices bread of choice
  • leafy greens of choice
  • favorite mustard or vegan mayo, to spread