Grilled Tofu BLT Sandwich

Grilled Tofu BLT Sammies |

Disclosure: The Soyfoods Council compensated The Recipe ReDux (co-owned by ReganMillerJones, Inc. and Teaspoon Communications), to sponsor this recipe contest. We are therefore not eligible to win prizes associated with the contest. Opinions expressed are our own.

Do you know “how to tofu”? Meaning do you cook with tofu? Dietitian confession: while I enjoy tofu when I eat out at Asian restaurants, I honestly never cook with it. So I was encouraged when The Recipe ReDux decided to pair up with The Soyfoods Council to challenge our members to create tofu dishes beyond the typical stir-fry tofu recipe.

As you may already know, tofu is made from soybeans and soyfoods have played an important role in Asian cuisines for centuries. More recently, soyfoods are becoming more mainstream here in the Western Hemisphere because of their health properties, nutritional make-up and versatility.

Tofu is an excellent source of plant-based protein – something that has been getting more attention as the popularity of vegetarianism and Meatless Mondays are on the rise. Plus, there is a growing amount of research linking soyfoods to lowering our risks for several diseases such as certain cancers and heart disease.

Tofu is the most versatile of soy food products as you can do much with it from blending into drinks to cooking it like you would meat or chicken. The main trick is to flavor it well – tofu is a very neutral food – which is great because you can make it sweet, savory, smoky, spicy – whatever your taste buds desire!

Grilled Tofu BLT Sammies |

Here my smoked paprika obsession comes into play again. I wanted to do a riff on the classic BLT but of course make it vegetarian friendly. I whipped up a marinade of smoked paprika infused oil with soy sauce and then sliced the tofu thin. After letting it soak for a few hours. I grilled it on my grill pan. While it doesn’t exactly taste like bacon (you can’t really substitute bacon in my book), the result was super satisfying – crispy, smoky with a touch of sweet. The perfect complement for lettuce, tomato, avocado and mustard on sourdough bread.

Grilled Tofu BLT Sammies |


Grilled Tofu BLT Sandwich

  • Yield: 8 sandwiches 1x


  • 1 pound block extra-firm tofu, drained
  • 1/4 cup olive oil
  • 1 teaspoon smoked paprika
  • 2 tablespoons reduced sodium soy sauce
  • 2 avocados
  • 2 beefsteak tomatoes
  • 8 Romaine or red leaf lettuce leaves
  • 1/3 cup mustard
  • 16 slices whole grain or sourdough bread


  1. After draining tofu, wrap in dish towel, put in a bowl and place in refrigerator for 30 minutes.
  2. While tofu is chilling, whisk olive oil and smoked paprika in small saucepan over medium-low heat. Heat for about 15 minutes, stirring occasionally. Let cool.
  3. Whisk 3 tablespoons of smoked paprika infused oil (saving 1 tablespoon for grilling) with 3 tablespoons soy sauce, set aside.
  4. Take tofu out of refrigerator and slice into 24 pieces (about 1/8th-inch thick.) Place tofu slices in baking dish. Pour the paprika oil/soy sauce mix over tofu. Flip the pieces to make sure they are evenly coated. Cover with plastic wrap and let marinate for at least 30 minutes in refrigerator.
  5. To make “tofu bacon”, use remaining 1 tablespoon paprika oil in grill pan over medium heat. Grill tofu slices in batches, about 4-5 minutes per side (until tofu is slightly crisp.)
  6. Once tofu slices are done, start to assemble sandwiches. For each sandwich, place 3 pieces of tofu bacon on bread slice, top with a few slices of avocado, a few slices of tomato, a lettuce leaf and about 2 teaspoons of mustard spread on the other piece of bread. You’ll have enough ingredients for eight sandwiches. You can store tofu bacon in refrigerator for a few days and reheat in microwave.

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So, bring on the tofu recipes! I can’t wait to see what other ReDuxer-s come up with – all recipes will be posted as thumbnails below from now until Saturday, October 20. (Click here to see Serena’s awesome Tofu Taco Dip).


We’re Serena & Deanna, two dietitians who love food as much as you do!  

We're also moms and business owners who share our family recipes, healthy kitchen hacks and nutrition adventures while keeping it real in the kitchen with you.

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