Wraps, Pitas + Tacos

Nutritarian Eat to Live Sadwich recipe what bread to use on the nutritarian diet tofu cashew mayo recipe baked tofu sandwich recipe whole foods plant based dietGet Ready For a Serious Mouth-Party When You Dig Into This Tofu Sandwich!

Come on!  We knew this had to happen!

When you make an incredible no-oil, nutritarian tofu-cashew mayo it’s destined to show up on a sandwich–it’s just the way the world works.

And honestly, it’s the right recipe at the right time–cause I don’t know about you but it’s getting pretty darn warm outside for any slaving over a stove top!

Vegan tofu sandwich dr fuhrman eat to live plan sandwich recipe baked tofu tofu cashew mayo recipe whole food plant based diet transition what the healthThis Sandwich is Going to Florida!

In t-minus three days we are taking a family vacation to my home state–the excitement in our house is palpable (we’ve been planning this trip for over a year, and Disney World is involved, nuff said).

Being the die-hard food-prepper that I am, I’ve been creating my 11-days away from my kitchen nutritarian game plan (yes, I am probably packing more food than clothes at this point).

But the first issue at hand is packing a meal for our 5-hour flight.  Sandwiches are a natural choice because they don’t need to be heated, they travel well, and you can hold them in your hand!

Enter this Nutritarian Tofu Sandwich recipe!  It’s so, so yummy, full of plant-based protein, and I am going to be one happy nutritarian momma on my cross-country flight!

What is the best brand vegan bread for nutritarian diet Ezekiel bread organic Dr fuhrman eat to live plan what the health the big fat truth whole food plant basedWhat is the Best Bread to Eat When You’re on a Nutritarian Diet?

Now, before this post I had never really considered bread as a viable option for me on Dr. Fuhrman’s strict Eat to Live plan (otherwise known as The Aggressive Weight Loss Plan–otherwise known as the way I lost over 21 pounds in 6 weeks).

With only 1 serving or 1 cup of whole grains daily, I pretty much always opt for rice, pita bread or a whole wheat wrap.  Bread seemed just too reminiscent of my empty-calorie, SAD (Standard American Diet) ways.

During Dr. Fuhrman’s Culinary Getaway last month I finally learned the lowdown on nutritarian bread options!

The two standouts among Dr. Fuhrman and the chefs:

  1. Ezekiel bread
  2. Manna bread

The common trait with these two breads is sprouted grains.

Learn all about Dr. Fuhrman’s bread recommendations how much you should eat for each type of plan and how to find a close alternative if these brands aren’t available in your area–read the Nutritarian Bread Primer here! 

crispy or soft baked tofu recipes nutritarian eat to live diet no oil vegan meat subsitute plant based diet What the Health sheet pan dinner the big fat truth Take Tofu Over Turkey Any Day of the Week!

I love tofu.  I know there’s a lot of confusion out there about whether it’s healthy or not, but I think Dr. Fuhrman does a really good job of debunking those myths here.

And the truth about processed deli meats is even finding its way to the mainstream media.

So, pick you’re favorite tofu: crispy or soft-baked and let’s make this sandwich already!

Nutritarian eat to live Dr fuhrman 6 week plan baked tofu sandwich with no oil vegan tofu cashew mayo what the health whole food plant based diet Dr Greger How not to DieI can’t tell you how happy I am to finally have a Dr. Fuhrman-approved sandwich option!

Of course, you want to make sure that you had a nice big salad, with some beans, raw seeds, raw veggies and cruciferous before digging into this baby, but once you take that first bite you’re going to be so, so happy that you’re eating to live!

5 from 3 votes

Nutritarian Tofu Sandwich

A no-oil, low-sodium, vegan, nutritarian sandwich recipe that's full of plant-based protein and flavor! 

Prep Time 45 minutes
Cook Time 5 minutes
Total Time 50 minutes
Servings 1 sandwich
Calories 376.9 kcal
Author Kristen Hong


  • 2 slices organic, sprouted bread (like Ezekiel or Manna)
  • 3 to 4 slices oven-baked tofu (crispy or soft-baked) (see instructions for recipe links)
  • 2 to 4 tbsp No-Oil Mayo (see instructions for recipe link)
  • 3 to 4 slices tomato
  • 2 to 3 slices yellow bell pepper
  • 2 to 3 slices red onion
  • 3 leaves leaf lettuce (washed)


  1. Start by making a batch of either crispy or soft-baked tofu strips.  You'll also need some No-Oil Mayo

  2. Toasting your bread is optional.  Start by spreading no-oil mayo on both slices of bread, then layer lettuce, tofu, onion, tomatoes, and peppers. 

Recipe Notes

Will keep for up to 4 hours in the fridge before getting soggy--you can extend this time by toasting the bread, then it will last overnight. 

Nutrition Facts
Nutritarian Tofu Sandwich
Amount Per Serving (276.7 g)
Calories 376.9 Calories from Fat 89
% Daily Value*
Fat 9.9g15%
Saturated Fat 1.6g10%
Polyunsaturated Fat 3.24g
Monounsaturated Fat 2.81g
Sodium 288.3mg13%
Potassium 553.77mg16%
Carbohydrates 42.6g14%
Fiber 10.43g43%
Sugar 3.38g4%
Protein 31g62%
Vitamin A 189.46IU4%
Vitamin C 39.9mg48%
Calcium 348.08mg35%
Iron 5.49mg31%
* Percent Daily Values are based on a 2000 calorie diet.

If you give this recipe a try, I’d love to hear what you think!



xo, Kristen
Kristen Hong of Hello Nutritarian

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  • Peter says:

    You made my day. Been dying for a damn sandwich! I’m gonna get all over this one. Thanks for your site (great design btw and clear) and recipes. I’m five weeks in, feeling great, never cooked in my life and want to help shoulder some weight for my wife as we make this change.

    warmly, Peter.

    • Peter says:

      Yep, the crispy tofu brings it home. So simple and now I won’t have to suffer a sandwich-free life.

  • Sarah says:

    Hi Kristen, thanks for your site. I have a few questions about Dr. Fuhrman’s guidelines and how it relates to this sandwich!

    1) I’m a little confused about the whole grains/starchy vegetable guideline. Does Dr. Fuhrman count this as one category, meaning we are limited to one cup of either quinoa or butternut squash or the bread mentioned above? Or are grains (including bread, quinoa, pita) counted separated from starchy vegetables (squash, corn, sweet potato)?

    2) How does tofu count toward guidelines? I didn’t see that on the checklist.

    3) Is 1 cup of beans the minimum, maximum or total amount we should be having? I find my diet low in protein (I am not vegan but eat meat rarely) so I’m always looking for more ways to get my recommended total.

    Sorry for multiple questions, there is limited info on the Nutritarian diet online and your site is so resourceful. Thanks in advance. 🙂

  • Susan says:

    I don’t see any recipes that use Tempeh? I’m looking for a good substitute for BLT’s…like a smoky tempeh bacon.

    • Kristen | Hello Nutritarian says:

      Hi Susan!

      Tempeh recipes are coming! Starting with a tempeh taco “meat” that I’ll be publishing in early fall!

      For now all I have is the tofu, but if you find a compliant tempeh bacon recipe (sounds sooo good) please come on back and share the link with us!

      xo, Kristen

  • Crystal says:

    I LOVE that I can have sandwiches again! Before switching to a Nutritarian diet, I was eating Paleo which doesn’t allow ANY bread, and that was always the one thing I craved. I grew up on homemade bread made with our own freshly-ground flour. Yes, it was amazing 🙂 when I started reading books on plant-based diets, the one thing I kept seeing was that no one was afraid of eating bread! What a HUGE relief! I love Ezekiel bread. I also buy Dave’s Killer Bread, made with a plethora of whole grains and seeds and no oil! My stomach doesn’t have room for a salad AND a sandwich, so I pile the lettuce on. Another good addition is sauerkraut 🙂 I can’t wait to try your Mayo recipe! That is the ONE thing I’ve been missing from my sandwiches but have no desire to go back to eggy, oily Mayo. It makes my stomach hurt now.

    • Kristen | Hello Nutritarian says:

      Hi Crystal!

      So happy to hear that you have switched to a nutritarian diet!!

      I have been weary of bread for years now, but after going to Dr. Fuhrman’s retreat in May they told us which breads work and it’s been lovely!!

      I’m so excited for you to try the mayo too, let me know what you think!

      xo, Kristen

  • Kori says:

    I loved this whole thing, Kristen! I have never liked mayo, but your nutritarian mayo recipe really brought this sandwich together. I had a soup/sandwich combo with your chipotle soup. Thanks for the recipes!