BBQ Tofu Sandwich


Though vegetarian BBQ may be an oxymoron, once you take a bite of this delicious tofu sandwich topped with coleslaw and dill pickles you won't mind the contradiction. Serve with: Baked beans and corn on the cob.

Cook Time:
25 mins
Total Time:
25 mins
4 servings


  • ¼ cup thinly sliced onion

  • 1 14-ounce package extra-firm or firm water-packed tofu, drained

  • teaspoon salt

  • 1 tablespoon canola oil

  • ½ cup prepared barbecue sauce

  • 1 1/2 cups coleslaw mix (see Note) or finely shredded cabbage

  • 2 tablespoons low-fat mayonnaise

  • 2 teaspoons red-wine vinegar

  • ¼ teaspoon garlic powder

  • Freshly ground pepper to taste

  • 4 whole-wheat hamburger buns, toasted

  • 4 dill pickle sandwich slices


  1. Place onion in a small bowl, cover with cold water and set aside. Stand tofu on its long narrow side. Cut lengthwise into 4 rectangular slabs, each about 1/2 inch thick, and pat dry. Sprinkle with salt.

  2. Heat oil in a large nonstick skillet over medium heat. Add the tofu slabs (depending on the size of your pan, the tofu may slope up the sides a little). Cook until browned on both sides, about 4 minutes per side. Reduce heat to low. Add barbecue sauce and carefully turn the tofu to coat with the sauce. Cover and cook for 3 minutes more.

  3. Meanwhile, combine coleslaw (or cabbage), mayonnaise, vinegar, garlic powder and pepper in a medium bowl. Drain the onion.

  4. To assemble sandwiches, place about 1/3 cup of the coleslaw (or cabbage) mixture on each bun and top with a tofu slab, a pickle slice and a few onion slices. Spread any sauce remaining in the pan on the top buns.


Note: Look for preshredded cabbage-and-carrot “coleslaw mix” near other prepared vegetables in the produce section.

Nutrition Facts (per serving)

271 Calories
11g Fat
33g Carbs
13g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 271
% Daily Value *
Total Carbohydrate 33g 12%
Dietary Fiber 5g 18%
Total Sugars 11g
Added Sugars 7g 14%
Protein 13g 25%
Total Fat 11g 14%
Saturated Fat 2g 9%
Cholesterol 2mg 1%
Vitamin A 60IU 1%
Vitamin C 11mg 12%
Folate 46mcg 12%
Sodium 729mg 32%
Calcium 267mg 21%
Iron 3mg 16%
Magnesium 79mg 19%
Potassium 341mg 7%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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