High Protein Veggie Club Sandwich

Layered with vibrant, fresh ingredients and packed with plant-based protein, this High Protein Veggie Club Sandwich is the ultimate lunch upgrade for vegetarians and health enthusiasts alike. Smoky, pan-seared tofu takes center stage in this wholesome recipe, marinated in a rich blend of soy sauce, smoked paprika, and olive oil for a burst of flavor. Nestled between hearty slices of toasted whole grain bread, you'll find creamy hummus, crisp baby spinach, juicy tomato, crunchy cucumber, velvety avocado, and nutrient-packed alfalfa sprouts, creating a sandwich that’s as nutritious as it is delicious. Perfect for meal prep or a quick weekday lunch, this protein-packed sandwich comes together in just 25 minutes, making it a satisfying and balanced meal for any time of day.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 2

Ingredients

• 200 grams Firm tofu
• 2 tablespoons Soy sauce
• 1 teaspoon Smoked paprika
• 1 tablespoon Olive oil
• 6 slices Whole grain bread
• 4 tablespoons Hummus
• 1 cup Baby spinach
• 1 medium Tomato
• 0.5 medium Cucumber
• 1 medium Avocado
• 0.5 cup Alfalfa sprouts
• 0.25 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Press the tofu to remove excess moisture by wrapping it in a clean kitchen towel and placing a heavy object on top for about 10 minutes.

Step 2

Slice the tofu into thin rectangles (about 1/4 inch thick).

Step 3

In a small bowl, combine soy sauce, smoked paprika, and olive oil. Brush the tofu slices generously with the marinade.

Step 4

Preheat a non-stick skillet over medium heat. Cook the tofu slices for 3-4 minutes per side until golden brown and slightly crisp.

Step 5

While the tofu is cooking, toast the slices of whole grain bread until golden and set aside.

Step 6

Spread 1 tablespoon of hummus on one side of each slice of bread.

Step 7

Slice the tomato, cucumber, and avocado thinly.

Step 8

Assemble each sandwich: Start with a slice of bread (hummus side up), layer spinach, two slices of cooked tofu, tomato slices, cucumber slices, and alfalfa sprouts. Sprinkle lightly with salt and black pepper.

Step 9

Top with a second slice of bread (hummus side down), then repeat the layering process for a taller club sandwich if desired.

Step 10

Finish with a final slice of bread (hummus side down). Secure the sandwich with toothpicks if necessary and slice diagonally to serve.

Step 11

Enjoy your high-protein veggie club sandwich immediately!

Nutrition Facts

Serving size	897.8 grams (897.8g)

Amount per serving	% Daily Value*
Calories	1267

Total Fat 64.40g	83%
Saturated Fat 9.60g	48%
Polyunsaturated Fat 12.20g
Cholesterol 0mg	0%
Sodium 3957mg	172%
Total Carbohydrate 126.00g	46%
Dietary Fiber 33.10g	118%
Total Sugars 27.50g
Protein 59.80g	120%

Vitamin D 0IU	0%
Calcium 620mg	48%
Iron 13mg	71%
Potassium 2150mg	46%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.8%

Protein: 18.1%

Carbs: 38.1%