Description
This vegan bagel sandwich is a delicious, protein-packed, and nutrient-rich option for a satisfying lunch at work. Featuring creamy avocado, crispy tofu, fresh veggies, and a tangy vegan mayo spread, it’s a perfect balance of flavors and textures. The best part? It’s super easy to prep ahead and assemble in minutes!
Ingredients
Scale
For the Sandwich:
- 1 whole wheat or everything bagel (can use gluten-free if needed)
- ½ avocado, mashed
- ½ cup firm tofu, sliced and pan-fried
- ½ small cucumber, thinly sliced
- ½ medium tomato, sliced
- ¼ small red onion, thinly sliced
- ½ cup fresh spinach or arugula
- 1 tbsp sunflower seeds (optional, for crunch)
For the Vegan Mayo Spread:
- 2 tbsp vegan mayo
- 1 tsp Dijon mustard
- ½ tsp lemon juice
- ¼ tsp garlic powder
- Salt & black pepper to taste
Instructions
Prepare the tofu:
- Heat a non-stick pan over medium heat.
- Lightly oil and pan-fry tofu slices until golden brown (about 3-4 minutes per side).
- Sprinkle with salt and pepper. Remove from heat and set aside.
Make the vegan mayo spread:
- In a small bowl, mix vegan mayo, Dijon mustard, lemon juice, garlic powder, salt, and pepper. Stir well.
Assemble the sandwich:
- Slice the bagel in half and toast it lightly.
- Spread mashed avocado on one half of the bagel.
- Layer spinach/arugula, crispy tofu, cucumber, tomato, red onion, and sunflower seeds.
- Spread the vegan mayo mixture on the other half of the bagel and place it on top.
Serve & Enjoy!
- Wrap the sandwich in parchment paper for easy packing. Store in an airtight container if taking to work.
Notes
✅ Meal Prep Hack: Pack the tofu and veggies separately, then assemble just before eating to keep the bagel fresh and prevent sogginess.
✅ Flavor Boost: Add pickled onions or a drizzle of sriracha for an extra kick!
✅ Protein Power-Up: Swap tofu for tempeh or add hummus for an extra protein boost.
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Category: Lunch
- Cuisine: Vegan / Plant-Based
Nutrition
- Serving Size: 1 sandwich
- Calories: ~450 kcal
- Fat: ~20g
- Carbohydrates: ~55g
- Fiber: ~10g
- Protein: ~15g