TLT (Tofu, Lettuce & Tomato Sandwich)

TLT (Tofu, Lettuce & Tomato Sandwich)

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.

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy Low Calorie Low Cholesterol Low Sat Fat

Serves Prep Time Total Time
4 25 min 25 min



  • 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 tablespoon reduced-fat mayonnaise
  • 8 slices crusty whole-wheat bread, toasted
  • 4 pieces green-leaf lettuce
  • 2 medium tomatoes, sliced

Cooking Instruction

Step 1

Preheat oven to 475°F. Coat a baking sheet with cooking spray.

Step 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.

Step 3

Bake the tofu for 20 minutes.

Step 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.


  • Serving: Per serving
  • Calories: 363
  • Carbohydrates: 46g
  • Fat: 9g
  • Protein: 17g
  • Dietary Fiber: 4g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 1g
  • Cholesterol: 4mg
  • Potassium: 203mg
  • Sodium: 685mg
  • Exchanges: 2 1/2 starch, 1 vegetable, 2 medium-fat meat
  • Carbohydrate Servings: 3