Looking for a healthy and delicious sandwich option? How about trying a 7 oz Eggless Tofu Sandwich, which contains around 266 calories per serving. It's a perfect option for those who want to enjoy a healthy and filling meal without consuming too many calories.

This sandwich not only tastes great, but it's also packed with essential nutrients that can help keep you feeling full and energized throughout the day. Let's take a closer look at the nutritional information and ingredients used in this sandwich.

Additionally, we'll explore the benefits of eggless tofu sandwich, how to make it, possible variations to try, and tips on how to make it even healthier.

Calories and Macronutrients per Serving

A serving of eggless tofu sandwich (7 oz) contains about 266 calories, 12g of protein, 8g of fat, and 35g of carbohydrates. This sandwich is also a rich source of dietary fiber, vitamin C, and iron.

Ingredients used in this Sandwich

To prepare this eggless tofu sandwich, you will need the following ingredients:

• 7 oz firm tofu, sliced
• 2 slices of whole wheat bread
• 1 small onion, chopped
• 1 small red bell pepper, sliced
• 1 small green bell pepper, sliced
• 1 small tomato, sliced
• 1 tbsp olive oil
• 1/2 tsp garlic powder
• Salt and pepper to taste

Allergens Information

This eggless tofu sandwich contains soy and wheat ingredients. It is not suitable for those who are allergic to these two ingredients.

How to Make Eggless Tofu Sandwich?

To make this sandwich, follow these simple steps:

1. Heat the olive oil in a frying pan and add the chopped onion, red and green bell peppers, sliced tomato, garlic powder, salt, and pepper. Cook for about 5-7 minutes until the vegetables are well cooked.
2. Add the sliced tofu and cook for an additional 3-5 minutes until the tofu is heated through.
3. Toast the slices of whole wheat bread and assemble the sandwich. You can add some herbs or spices of your choice to enhance the flavor.

Best Time to Have this Sandwich

This sandwich can be a great option for breakfast, lunch, or even as a quick and easy dinner. It's perfect for those who are looking for a plant-based protein option.

Benefits of Eggless Tofu Sandwich

Here are some of the benefits of including eggless tofu sandwich in your diet:

• It's a great source of plant-based protein, which is essential for building and repairing tissues in the body.
• It's low in calories and fat, making it a great option for weight management.
• It's rich in fiber, which can help promote good digestion and prevent constipation.
• It's a great source of essential vitamins and minerals, including vitamin C and iron.

How to Serve Eggless Tofu Sandwich?

You can serve this sandwich with some side dishes, such as a fresh salad, roasted vegetables, or a bowl of soup. You can also add some condiments or sauces of your choice to enhance the flavor, such as hummus, avocado, or mustard.

Possible Variations for this Sandwich

Here are some possible variations you can try for this sandwich:

• Use different types of bread, such as whole grain bread, ciabatta, sourdough, or pita bread.
• Use different types of vegetables, such as spinach, kale, mushrooms, or zucchini.
• Add some spices or herbs, such as basil, oregano, rosemary, or thyme.
• Use different types of sauce or spread, such as pesto, tahini, or salsa.

Tips to Make this Sandwich Healthier

If you want to make this sandwich even healthier, here are some tips you can follow:

• Use low-sodium soy sauce instead of regular soy sauce to reduce the sodium content.
• Use whole grain bread or pita bread instead of white bread to increase the fiber content.
• Use roasted or grilled vegetables instead of sautéed vegetables to reduce the oil content.
• Use fresh herbs or spices instead of salt to add flavor without increasing sodium intake.

Alternatives to Eggless Tofu Sandwich

If you're not a fan of tofu or want to try something different, here are some alternative sandwich options you can try:

• Grilled chicken sandwich
• Tuna salad sandwich
• Hummus and roasted vegetable sandwich
• Grilled cheese sandwich
• Ham and cheese sandwich