Description
This High-Protein Vegan Bagel Sandwich is a delicious and filling lunch packed with plant-based protein. Featuring creamy hummus, crispy tofu, and nutrient-dense toppings, this sandwich provides 35g+ of protein to keep you energized throughout the day. Whether you’re a fitness enthusiast or just looking for an easy high-protein vegan lunch, this bagel sandwich is a must-try!
Ingredients
- 1 whole grain bagel (10g protein)
- ½ block firm tofu (150g) (20g protein)
- 2 tbsp hummus (4g protein)
- 1 tbsp hemp seeds (3g protein)
- ½ avocado, sliced (2g protein)
- ½ cup spinach (1g protein)
- ½ cup shredded carrots (1g protein)
- Salt & pepper, to taste
- 1 tsp olive oil (for pan-frying the tofu)
- ½ tsp smoked paprika & garlic powder (for seasoning the tofu)
Instructions
1️⃣ Prepare the tofu – Slice the tofu into a slab that fits your bagel. Pat dry and season with smoked paprika, garlic powder, salt, and pepper.
2️⃣ Pan-fry the tofu – Heat olive oil in a pan over medium heat. Cook the tofu for 3-4 minutes per side until golden brown and crispy.
3️⃣ Toast the bagel – Lightly toast your whole grain bagel for extra crunch.
4️⃣ Assemble the sandwich – Spread hummus on both halves of the bagel.
5️⃣ Layer the toppings – Add spinach, shredded carrots, avocado slices, and pan-fried tofu.
6️⃣ Sprinkle with hemp seeds – For an extra protein boost and nutty flavor.
7️⃣ Serve & enjoy!
💡 Pro Tip: Want even more protein? Add a scoop of plant-based protein powder to a smoothie as a side drink.
Notes
✔️ Switch it up! Use tempeh instead of tofu for an even denser protein source.
✔️ Add extra crunch! Sprinkle with sunflower seeds or chopped nuts.
✔️ Go spicy! Add Sriracha or red pepper flakes for a heat kick.
- Prep Time: 5 minutes
- Cook Time: 5 minutes
- Category: Lunch
- Cuisine: Vegan, American
Nutrition
- Serving Size: 1 sandwich
- Calories: ~500
- Fat: ~20g
- Carbohydrates: ~50g
- Protein: ~35g