Photo by: Photo: Oxmoor House

Tofu Salad Sandwiches

Toast the English muffins under a preheated broiler while preparing the filling. You can toast four muffins on a baking sheet in the same amount of time it takes to cook just one muffin in a toaster. Round out your meal with a handful of baked tortilla chips and a dill pickle spear.

Prep: 10 minutes

  • Yield: 4 servings (serving size: 1 sandwich)


  • 4 none green leaf lettuce leaves
  • 4 none honey wheat double-fiber English muffins (such as Thomas' Hearty Grains), split and toasted
  • 4 none tomato slices
  • none Tofu Salad
  • none Freshly ground black pepper (optional)


1. Place 1 lettuce leaf on the bottom half of each English muffin; top each with 1 tomato slice. Spoon 1/3 cup Tofu Salad evenly over each tomato slice; sprinkle evenly with black pepper, if desired. Top sandwiches with remaining 4 muffin halves.


MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 203none
  • Calories from fat: 28%
  • Fat: 6g
  • Saturated fat: 0.5g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 9.5g
  • Carbohydrate: 30.9g
  • Fiber: 6.1g
  • Cholesterol: 4mg
  • Iron: 2.7mg
  • Sodium: 510mg
  • Calcium: 195mg

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Tofu Salad Sandwiches Recipe