Nourish your mind and gut with my high-protein tofu sandwich. This recipe is egg-free and has nutritious ingredients. Start your day by feeling ready and satisfied with an easy and quick breakfast.

Kale is a SUPERFOOD because it is a cruciferous vegetable that contains various phytonutrients and fiber. Researchers identify kale as the best source of vitamins A, B, C, and E. It also has essential minerals such as potassium, calcium, magnesium, and iron. This dark, leafy green can help reduce inflammation and the risk of obesity, colon cancer, heart disease, and type 2 diabetes.

Feel free to pack other delicious veggies into your tofu sandwich. The more plants we consume, the better. What we eat has a great impact on our overall health!

Check out how I make a tofu sandwich, and subscribe for more recipe tutorials at Dr. Melissa’s Kitchen.


High-Protein Tofu Sandwich

This tofu sandwich recipe is super easy to make and rich in flavor! Make it at home and enjoy it for breakfast or brunch.
Prep Time 5 mins
Cook Time 10 mins
Course Breakfast, Brunch
Servings 4


  • 1 non-toxic skillet
  • 1 chopping board
  • 1 knife
  • 1 large bowl
  • 1 strainer
  • 1 masher


  • 14 oz firm tofu
  • 1 tbsp nutritional yeast
  • 1/4 tsp turmeric powder
  • 1 tsp black salt
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 red onion as desired
  • 5 oz baby kale as desired
  • Ezekiel bread or seeded crackers as desired
  • hummus optional


  • Let the tofu drain in a large strainer for 20-30 minutes, then crush tofu into small crumbles with a wisp, masher, or large fork.
  • Slice 1/3 of a red onion into thin slices and set aside.
  • Place a large skillet over medium heat and lightly spray with avocado oil.
  • Sauté the red onions until lightly caramelized. Then, add the crushed tofu to the skillet.
  • Add nutritional yeast, turmeric powder, black salt, garlic powder, and onion powder to the mixture in the skillet. Then, add baby kale. Mix around until yellow and to the consistency you prefer (about 10 minutes max or it will dry out).
  • To assemble the sandwich, toast 2 pieces of Ezekiel bread. Add fresh baby kale and the cooked tofu mash mixture onto the toasted bread. Optional: spread hummus on bread. Enjoy!
Keyword breakfast, egg free, kale, sandwich, Tofu
Tried this recipe?Let us know how it was!


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