TLT (Tofu, Lettuce & Tomato Sandwich)

TLT (Tofu, Lettuce & Tomato Sandwich)

8 Reviews
From: EatingWell Magazine June/July 2005

With pickles, oven fries and a tall glass of minty iced tea, even the most devoted bacon fan won't remember what's missing in this smoky, spicy renovation of the sandwich favorite.

Ingredients 4 servings

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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
  • 1 tablespoon Dijon mustard
  • 1 tablespoon reduced-sodium soy sauce
  • 1 teaspoon adobo sauce from canned chipotle peppers, (see Ingredient note), divided
  • 14 ounces water-packed extra-firm tofu, drained and rinsed
  • 4 tablespoons reduced-fat mayonnaise
  • 8 slices crusty whole-wheat bread, toasted
  • 4 pieces green-leaf lettuce
  • 2 medium tomatoes, sliced


  • Active

  • Ready In

  1. Preheat oven to 475 °F. Coat a baking sheet with cooking spray.
  2. Combine mustard, soy sauce and 1/2 teaspoon adobo sauce in a small bowl. Slice tofu crosswise into eight 1/2-inch-thick pieces. Pat dry with a paper towel and place on the prepared baking sheet. Using a spoon, spread half the mustard mixture on one side of the tofu. Turn the slices over and spread the remaining mixture on the other side.
  3. Bake the tofu for 20 minutes.
  4. Combine mayonnaise with the remaining 1/2 teaspoon adobo sauce in a small bowl. Spread the mixture on toasted bread. Divide the tofu, lettuce and tomato among 4 slices of toast and top with the remaining toast to make 4 sandwiches. Cut in half to serve.
  • Make Ahead Tip: Prepare through Step 3. Wrap the baked tofu in plastic wrap and refrigerate for up to 3 days.
  • Ingredient Note: Canned chipotle peppers (smoked jalapenos) add heat and smokiness to dishes; the adobo sauce alone adds a spicy zest without extra heat. Look for small cans with other Mexican foods in large supermarkets. Once opened, chipotles will keep for up to 2 weeks in the refrigerator or 6 months in the freezer.
  • Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Nutrition information

  • Per serving: 353 calories; 8 g fat(1 g sat); 4 g fiber; 47 g carbohydrates; 17 g protein; 12 mcg folate; 4 mg cholesterol; 2 g sugars; 900 IU vitamin A; 9 mg vitamin C; 11 mg calcium; 0 mg iron; 715 mg sodium; 166 mg potassium
  • Carbohydrate Servings: 3
  • Exchanges: 2 1/2 starch, 1 vegetable, 2 medium-fat meat

Reviews 8

March 30, 2014
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By: EatingWell User
Very tasty! Perfect amount of heat! I chose to let the tofu marinate for a half hour in the sauce rather than pouring it over before baking. I can't compare it to the latter method, but marinating was a success! The taste really soaked into the tofu. I used light ranch instead of mayo (not a fan of mayo) and it was great! Pros: Tasty, easy, healthy
June 18, 2013
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By: EatingWell User
Even a meat-eater will love it I had tofu and was trying to think of something new to do with it, other than stir-fry, and found this recipe. DELICIOUS! My husband is a die-hard meat eater and even he loved it! Pros: Tangy, delicious, filling Cons: none!
March 27, 2012
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By: EatingWell User
Awesome Sandwich!! This was my first time actually trying tofu on a sandwich and it was great!! Lettuce Tomato and Honey Mustard do wonders for any sandwich, especially one with tofu. Use a tofu press like one from TofuXpress to firm your tofu before preparing. It worked great.
July 05, 2011
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By: rebeccajania
Delicious Meal! I made this for myself on the Fourth of July. I needed an alternative, since I'm the only vegetarian in our group. This was delicious! I didn't feel like I was missing out on anything. The mayo is tangy but not too spicy, and the marinade on the tofu left a delicious crust. I used orange beefsteak tomatoes which added a great flavor. The only advice I would give is to make sure you use bread that isn't too thick, because the thicker it is, the less flavor you get from the sandwich fillings. Pros: Healthy, vegetarian, spicy, tangy
May 31, 2011
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By: brambles
Amazing! This sandwich was so easy to make and it turned out to be so delicious. Tofu is usually better when it has time to marinate but I put it together on the spot and it was still great. I will definitely be making this again!
April 14, 2010
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By: EatingWell User
veryy good. i made my own rendition though, instead of following the mustard recipie i made my own: soysauce, lime juice, garlic, curry, yellow mustard, and brown sugar. i spooned it onto the tofu like the recipe calls for, and bake it. turned out great... also melting a slice of cheddar ontop is fantastic -16 yr old chef to be :]
April 05, 2010
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By: EatingWell User
This was great! I loved the smoky chiptole flavor. I would have to agree with the other comment that it would be nice to do it ahead so the tofu had time to marinate. fLove the chiptole mayo, it was a great addition.
March 23, 2010
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By: EatingWell User
delicious! esp with a cold beer. this was my first time baking tofu and it turned out great. the chipotle is what makes the sandwich. the only thing I would change is how long I marinate the tofu. I might make it a day ahead of time next time. the soy-chiptole-dijon mixture would be good with chicken too.