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Gluten-Free Teriyaki Tofu Sandwich with Herbed Tofu Dip - ready in less than 30 minutes! Perfect healthy lunch! by @healthynibs
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Author: Lisa Lin

Teriyaki Tofu Sandwich with Herbed Tofu Dip

Herbed tofu dip adapted from Food and Wine.
Prep Time15 mins
Cook Time15 mins
Total Time30 mins


Teriyaki Tofu

  • 1 12 oz (340g) package of House Foods extra-firm tofu, drained
  • 1 TBS sesame oil
  • 2 TBS low-sodium tamari, use soy sauce if not gluten free
  • 2 TBS maple syrup
  • 2 tsp mirin, optional

Herbed Tofu Dip

  • 4.5 oz (125g) House Foods soft tofu
  • 2/3 cup (125g) low-fat greek yogurt
  • 1 cup packed, 20g cilantro leaves
  • 1/2 cup packed, 10g basil leaves
  • 2 scallions
  • 1 to 2 cloves of garlic, peeled
  • 1 1/2 TBS lemon juice
  • 1/2 tsp paprika
  • pinch of salt

Sandwich Ingredients

  • 4 to 6 slices of bread, I used gluten-free bread
  • thinly sliced red onions
  • sliced red pepper
  • butter lettuce or your favorite greens


  • Wrap two paper towels around the tofu and set aside for 10 minutes.
  • Meanwhile, prep the herbed tofu dip. Throw all the ingredients in a food processor and blend until smooth. Taste and adjust seasonings, if necessary.
  • Stir tamari, maple syrup, and mirin in a small bowl. Set aside.
  • Slice block of tofu into 6 slices. Over medium-high heat, heat a pan with 1 tablespoon of sesame oil. When the pan is hot, add tofu slices. The tofu should start sizzling as soon as it hits the pan. Fry each side for 4 to 5 minutes, until golden brown. You can also brown the edges for about a minute. Plate fried tofu.
  • Reduce heat to medium-low and pour teriyaki sauce into pan. Add tofu pieces back to the pan and cover them in the sauce. Turn off heat.
  • Build your sandwich with the herbed tofu dip, teriyaki tofu, red onions, red pepper, and lettuce. If you are using small slices of bread, you'll only want to use 2 slices of tofu. If you have a larger slice of bread, use 3 slices.
  • Serve immediately.
Did you make this recipe?Tag @hellolisalin or leave a star rating and comment on the blog!