Baked Herb Crusted Tofu And Avocado On Whole Wheat

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I love a nice healthy plant based sandwich. Whole wheat bread is the way to go. Tofu is a great source of plant based protein and calcium. The only thing with tofu is it can be mushy if you don’t cook it properly. I love this tofu and avocado sandwich recipe.

That’s why I like to do the tofu press to squeeze out the extra moisture and then bake it. It is really simple to do and creates a nice crispy texture.

Tofu is really healthy for you. It is high in calcium, protein, and iron. This soybean plant food is actually a complete protein, meaning it contains all 9 essential amino acids.

Tofu is also known as bean curd. Soy milk is coagulated then pressed into curds. These curds are pressed into smooth white blocks. Tofu comes in a few different textures. It can be silken, firm, and extra firm. Tofu absorbs other flavors and can be savory or sweet. It has lower calories and high nutrition. Tofu is rich in protein, iron, calcium, and magnesium.

Keep scrolling for this tofu and avocado sandwich recipe

For a chunky heartier soy product try tempeh. Tofu is prominent in Asian cuisine. It has been consumed in China for over 2,000 years.

Reports have shown tofu beneficial in decreasing bad cholesterol. The health claim that “25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease” was granted by the FDA.

People allergic to legumes should not consume soy products. The avocado adds one gram of protein and 6 grams of fiber.

There is also plenty of vitamins like A, C, and B6. Also iron calcium and more.

Avocados are the fruit of a flowering plant tree. Persea americana most likely originated in South Central Mexico. The Avocado is a large berry with one large seed.

Avocados are a very valuable commodity.

They are cultivated in tropical Mediterranean climates around the world. This green skinned pear shaped fruit ripen after harvest.

Avocado trees are partially self pollinating.

100 grams of avocado (equal to about half one avocado) contain 160 calories.

They contain a moderate to rich amount of vitamins. Such as vitamins b, c, k, and e. Avocados also provide ample amounts of protein, fiber, iron, and zinc.

They contain diverse natural fats such as oleic acid, palmitic acid, and linoleum.

Replace condiments such as mayo and sauces with avocado.

Another complete proteins is Nutritional yeast, which provide 2 grams of protein per serving, another gram of fiber, and an abundance of vitamins and nutrients.


It is important to have a good quality non stick baking pan in order to bake oil-free. In the long run it’s cheaper than buying oil and much healthier!

Baked Herb Crusted Tofu And Avocado On Whole Wheat

This Baked Herb Crusted Tofu And Avocado On Whole Wheat is healthy and delicious

Course Main Course, vegan
Cuisine American, vegan
Keyword easy, gluten free, plantbased, sandwich, tofu, vegan
Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Servings 2 Sandwiches
Calories 370 kcal
Author admin


  • 1 brick tofu extra firm
  • 4 slices whole wheat bread
  • 4 tbsp avocado
  • 1 tbsp nutritional yeast seasoning
  • 1 tbsp dried chives seasoning
  • hot sauce optional


  1. preheat oven to 350 degrees

  2. slice tofu into half inch rectangles (approximate)

    wrap them in paper towels

    compress tofu between flat surface and something heavy

    wait 10 minutes for moisture to be expressed

  3. lay tofu slices out on baking pan

  4. sprinkle out spices

  5. bake for 12 minutes

  6. Add tofu, avocado, and lettuce between two slices of whole wheat bread

Recipe Video

Thanks for reading about my tofu and avocado sandwich


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