Tofu Whole Wheat Sandwich
Tofu Whole Wheat Sandwich is a practical breakfast recipe with about 275 calories and 16g protein per serving, built to be realistic for everyday cooking.
Calories
275
Protein
16g
Total Time
35 min
Difficulty
Easy
Ingredients
- 1220 g Firm tofu
- 22 sheets Whole wheat bread
- 31 cups Carrot
- 42 tbsp Greek yogurt or light dressing
- 51/2 tsp Black pepper
- 61/4 tsp A pinch of salt
- 71 tbsp Fresh herbs to taste
Instructions
- 1
Prepare the main components and let them cool slightly.
- 2
Mix the dressing or light sauce until combined.
- 3
Layer the carb base, vegetables, and protein as desired.
- 4
Finish with black pepper or fresh herbs.
- 5
Serve Tofu Whole Wheat Sandwich immediately or wrap it for meal prep.
💡Tips
- •Measuring carbs and cooking oil before cooking helps you control calories more accurately.
- •If you want slightly more protein, add egg whites or chicken breast without adding extra sauce.
Frequently Asked Questions
How many calories are in tofu whole wheat sandwich?
Tofu Whole Wheat Sandwich provides about 275 calories, 16g protein, 32g carbs, and 9g fat per serving.
Is tofu whole wheat sandwich good for breakfast meal planning?
Yes. This recipe was built around a breakfast angle while keeping the ingredients practical and the nutrition easy to portion.