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Tofu Egg Sandwich

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This Grated Tofu Sandwich is perfect for kids and sneaks in healthy veggies like carrot, chives, and avocado. Packed with protein and healthy fats, this sandwich is flavorful and easy to prepare—plus, cutting it into squares makes it even more fun to eat!

  • Author: ChloeG
  • Total Time: 10

Ingredients

Scale
  • 1/4 block firm tofu, grated
  • 1/4 small carrot, grated
  • 1/2 tablespoon fresh chives, finely chopped
  • 1/2 ripe avocado, sliced
  • 1/2 tablespoons vegan mayo
  • 1/4 teaspoon turmeric (for a little color and flavor)
  • Salt and pepper to taste
  • 2 slices of whole grain or sandwich bread (or your choice of bread)

Instructions

  • Prepare the Filling:
    In a medium bowl, combine the grated tofu, grated carrot, chopped chives. Add vegan mayo, turmeric, salt, and pepper. Mix everything together until well combined.
  • Assemble the Sandwich:
    Spread the tofu and veggie mixture evenly onto one slice of bread. Top with the avocado slices to make sandwich.
  • Cut into Fun Shapes:
    For a kid-friendly presentation, cut the sandwiches into squares, triangles, or use a fun-shaped cookie cutter to make lunchtime exciting for your little ones.
  • Serve:
    Serve the sandwiches fresh or pack them into lunchboxes. They’re great as a snack or paired with fruits and veggies for a balanced meal.

Notes

  • Grated Tofu Texture: Grating the tofu gives it a soft, crumbly texture that mimics traditional egg salad, making it easy for kids to eat and enjoy.
  • Hidden Veggies: Grated carrot and mashed avocado blend seamlessly into the filling, adding extra nutrients without overpowering the taste.
  • Turmeric for Color: Adding a small amount of turmeric gives the sandwich a vibrant yellow color, making it more visually appealing for kids while offering anti-inflammatory benefits.
  • Customizable Veggies: Swap in other finely grated veggies like zucchini, cucumber, or even bell peppers to suit your child’s preferences and increase their veggie intake.
  • Kid-Friendly Presentation: Cutting the sandwich into squares, triangles, or using a fun-shaped cookie cutter makes the meal more enjoyable and encourages kids to try new foods.
  • Meal Prep Friendly: The filling can be made ahead of time and stored in the fridge for up to 2 days, making it an easy option for quick lunch assembly.
  • Vegan Mayo Substitution: Feel free to swap vegan mayo with mashed avocado for a healthier and creamier alternative.

Nutrition

Find it online: https://meetthevegans.com/blog/quick-easy-vegan-lunches-for-kids-part-3-healthy-recipes-for-busy-parents/

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