Recipes

Veggie tofu ‘BLT’

Prep time: 10 minutes Cooking time: 5 minutes Total Time: 15 minutes
1 servings
Fibre source, High protein, Low saturated fat, Low sugar
Vegetarian

Looking for a delicious, plant-based twist on the classic BLT? This Veggie BLT with tofu is the perfect lunch option, offering all the familiar flavours with a healthy, meat-free twist. Crispy, seasoned tofu takes the place of bacon, providing a savoury crunch, while fresh lettuce and juicy tomato add a refreshing balance.


Method

  1. Slice the tofu into 4 thin slices, wrap in kitchen roll or an old tea towel and lay something heavy on top of it to press it (a heavy pan works great). Leave the tofu to press for 5 minutes.
  2. Mix together the soy sauce, maple syrup, smoked paprika and black pepper for the marinade in a shallow dish and lay the tofu in. Let it marinade for 5 minutes or longer if you have time.
  3. Heat the olive oil in a non-stick pan and fry the marinated tofu about 3 minutes each side, as the tofu cooks pour over the remaining marinade.
  4. Slice the tomatoes, spread the mayonnaise onto the bread and assemble your sandwich. You are ready to enjoy!

    Ingredients

  • 200 g extra firm tofu
  • 10 g coconut aminos
  • 1 tsp maple syrup
  • 1⁄2 tsp smoked paprika
  • 1⁄4 tsp black pepper
  • 1 tsp olive oil
  • 4 x slices rustic wholemeal bread
  • 20 g low-fat mayonnaise (choose vegan if you prefer)
  • 1 x large tomato
  • A few lettuce leaves
Share

Follow us on social media

Follow us on Instagram for more weekly heart healthy recipes

Follow us

Recipes

Explore our collection of heart healthy recipes

Egg salad sandwich

A light and creamy egg salad is a heart-healthy twist on the classic.

15 minutes

Fibre source, High protein, Low saturated fat, Low sugar

Vegetarian

Read more

Chicken and avocado sandwich

A healthy and delicious sandwich filler!

5 minutes

High protein, Low sugar

Read more

Fish finger sandwich with tartar sauce

A lighter, heart-healthy twist on a classic favourite.

17 minutes

Read more

Tuna salad sandwich

The perfect twist on a classic favourite.

5 minutes

Fibre source, High protein, Low saturated fat, Low sugar

Read more
All Recipes

More Healthy Tips

Discover ways to look after you heart

Physical Activity May 7, 2025

Healthy Heart Tip: How regular exercise transforms heart health

Exercise isn’t just about hitting the gym or going for a run, it is any movement that gets your muscles working and burns energy. No matter your age, fitness level or ability, there is something for everyone. Lauren Hewitt, Registered Associate Nutritionist at Heart Research UK, breaks down the benefits of physical activity and simple ways to get started.

Read more
Nutrition April 2, 2025

How to eat a healthy balanced diet

Amie Leckie, Health and Wellbeing Specialist and Lauren Hewitt, Registered Associate Nutritionist at Heart Research UK simplify the concept of a healthy, balanced diet and offer practical advice on how to achieve it.

Read more
Sleep March 5, 2025

How does sleep impact your heart?

In today’s fast-paced, productivity-focused culture, it can be difficult to prioritise sleep, but what if sleep is the key to helping your overall health? Health and Wellbeing expert Amie Leckie shares how vital sleep is for your heart health.

Read more
AlcoholNutritionPhysical Activity February 5, 2025

10 tips for maintaining weight loss

Does your weight loss journey feel like a never-ending cycle? Health and Wellbeing expert Amie Leckie and Registered Associate Nutritionist Lauren Hewitt explain some factors impacting your weight loss and tips on dietary and lifestyle choices you can make to help you lose weight.

Read more
All Health and Lifestyle Tips