super healthy tofu caprese sandwich

Delicious Tofu Sandwich

Ah! Tofu! Love it or hate it. Well, you don't have to hate it. You will learn to love tofu after trying this simple sandwich recipe. But let me start from the beginning.

Tofu was the most mysterious thing for me a few years ago. I kinda ignored its existence for a long time until my son said he loved tofu. I was flabbergasted, (don't you love this word?). This was at the beginning of this year, in January.

"Tofu? Really? What happened Felipe? And what's tofu anyway?" I said.

He was very close to calling me a moron, but instead, very patiently he got the tofu out of his fridge and showed it to me. I tried it and thought I had lost my sense of taste, cause I couldn't taste anything at all. I didn't know what to think. For real, I swear, it's a weird feeling to chew something supposed to be food that taste like nothing. Then I had tofu and ham sandwich a couple of times (made by my son) and probably because I love my son so much I started to hear a voice in my head saying: "You love tofu, you love tofu, tofu is good for you!"

I then found out that I was not crazy, that I hadn't lost my sense of taste, and that tofu doesn't really have any taste at all. The key to eating and liking tofu is the seasoning and the other ingredients in the recipe. Actually tofu is very versatile. You can use it in sweet and savory dishes because its flavor is so neutral. Now you are beginning to like tofu, admit it.

Well now it's August and I really like tofu. I then created an easy and healthy recipe for a tofu sandwich (my son loves sandwiches), inspired by Caprese Salad. Do you remember Caprese Salad? Delicious right? Well I use tofu instead of mozzarella for this sandwich and the basil is the master seasoning.

So what is tofu anyway?
Tofu is made by coagulating soy milk and then pressing the curds to form blocks that look like cheese. So to me tofu is sort of a cheese made with soy milk. 

is very popular in many Asian countries and it's part of many dishes. It dates 2000 years ago and it was originated in China. There are many different kinds of tofu. Here in the US my favorite is the organic firm or super firm tofu from Trader Joe's, but you can find really good tofu in Asian stores.

What I really like about tofu is that it's very rich in protein, rich in iron, and low in calories (ha! gotcha, now you like tofu even more). Some kinds of tofu are high in calcium and magnesium as well. It will depend on how they were made. You need to look at the label

If you are open minded and value good nutrition try tofu. Maybe you will also hear a voice in your head.

I make this Tofu Caprese Sandwich two different ways. So check the two recipes below and choose one to try first. And if you have another great way to eat tofu please share in in the comments below :)

The Super Lean Incredibly Healthy Tofu Caprese Sandwich Recipe

You will need:
  • firm organic Trader Joe's Tofu slices - about 3
  • Tomato slices - about 4 - 5
  • Dry or fresh basil (fresh is better but you can use dry basil - 1/4 teaspoon)
  • 2 toast bread slices - whole wheat with tons of grains

Two Steps Recipe:
Step one: Gather your ingredients.

Step Two: assemble in the following order: bread-tofu-tomato-basil-bread

If you want more seasoning you can add mayonnaise (low fat please or drizzle Balsamic vinegar or lemon over the leaves before closing the sandwich.

If you don't have fresh basil don't despair, use dry basil and follow the instructions below.

What To Do:

Rinse and gently squeeze tofu slices between double or triple layers of paper towel.

Some people let the tofu rest for one hour between paper towels but I do have patience to do that.

Slice the tomato.

Toast the bread.

Season one side of the slices with salt pepper and sprinkle with basil.

Spray a non stick skillet quickly with cooking spray. 
At Trader Joe's they have olive oil cooking spray.

Place the tofu on the skillet seasoned side down over medium high heat.

While one side is frying season the other side - sprinkle salt, pepper and basil.
It will take about 3 minutes for the tofu to brown.

Turn after the tofu is golden brown and fry the other side. Another 3 minutes.

Now it's time to assemble the sandwich.
Put the fried tofu on a slice of toast.

Top with tomato slices.

Put the other toast on top.


Now another way to make the same sandwich.

The Delicious Tofu Caprese Fried Sandwich Recipe     

This recipe has a naughty ingredient, butter, which is not a problem if you put just a little bit.  

What You Need:
  • firm organic Trader Joe's Tofu - rinsed and pat dried with paper towel
  • One tomato - cut in slices
  • Dry or fresh basil (fresh is better)
  • 2 slices of whole wheat toast bread
  • butter - to spread on the bread

What To Do:

Butter one side of one toast.

Place the toast in the skillet butter side down, over medium heat.

Place slices of tofu on the toast.

Season with salt, pepper and basil.

Place the tomato slices and sprinkle some more basil.

Place the other slice of bread on top and spread butter on it.

Turn the sandwich carefully and let the other side brown.
Press a little with a spatula.

I know, my spatula is gigantor, hahaha

Bon Appétit!


What's your favorite way to eat tofu? Write in the comments below.


  1. Anonymous20:06

    I like to have tofu in salads!

    1. Sounds great, please send one salad recipe to my email
      and keep healthy!