Vegan Teriyaki Tofu and Banh Mi Sandwich

Vegan Teriyaki Tofu and Banh Mi Sandwich

Serves 4 60 minute prep time

One of the best feelings on a hectic morning is to look in the fridge only to remember you’ve already made your lunch for that day. It just take a few extra minutes while you’re making dinner for yourself to experience the glorious feeling of relief at not having to throw a random assortment of things together on your way out the door. This tofu meal prep series features sandwiches and stir fry to use your homemade vegan teriyaki tofu in.

Make the most of your meal prep time by transforming the leftovers from this baked tofu stir -fry recipe into a savory Vietnamese inspired sandwich.

Want to change up the tofu flavor? Try this tofu banh mi sandwich with lemongrass tofu for a fresh twist on a classic lunch.

 vegan tofu meal prep banh mi sandwich


  • Stir-Fry:
  • 1 package extra firm tofu, pressed
  • 1/2 package rice noodles
  • Mixed vegetables (I used onions, carrots, zucchini, mushrooms and broccoli)
  • 1 Tbsp coconut oil
  • Vegan Teriyaki Sauce:
  • 1 to 2 Tbsp grated or minced fresh ginger
  • 2 to 3 cloves garlic, minced
  • 1 Tbsp sesame oil
  • 1 Tbsp rice wine vinegar
  • 3 Tbsp pure maple syrup
  • 1/4 cup gluten-free tamari
  • 1/4 cup water
  • 1 Tbsp cornstarch
  • 1 dash chili sauce (optional)
  • Quick Veggie Pickling:
  • 1 Tbsp salt
  • 2 Tbsp sugar
  • 1 cup vinegar, heated
  • 1 cup hot water
  • 1 carrot, julienned
  • 1 cucumber, julienned
  • Based Tofu Banh Mi Sandwich:
  • 1 gluten-free baguette
  • 1 Tbsp vegan mayonnaise
  • Quick-pickled cucumbers or carrots, cut into thin strips (see recipe below)
  • Green onions, chopped
  • Fresh cilantro, chopped
  • Jalapeno, cut into thin strips (optional)
  • Chili sauce (optional)


  • Day One

    For dinner, press your tofu (instructions below).

    While the tofu is being pressed, make the teriyaki sauce and then quick-pickle your vegetables for tomorrow. Finally, stir-fry your tofu and vegetables with the directions below.

  • Press Tofu

    1. 1. Preheat your oven to 400° F.
    2. 2. To press the tofu, drain and remove from package, lay paper towel down on a cooking sheet or large plate. Place another layer of paper towel on top of the tofu and then find something heavy to put on top to press the liquid out of the tofu – I used a cast iron pan and a 10 pound free weight.  Leave the tofu to press for about 15 minutes and change the paper towel as needed.
  • Vegan Teriyaki Sauce

    1. 1. Add minced or grated ginger and garlic to a small mixing bowl; add sesame oil, rice wine vinegar, maple syrup, gluten-free tamari sauce and water.  Whisk in cornstarch.  Set aside.
    2. 2. Once most of the liquid has been pressed out of the tofu, cut into thin slices and lay on a lightly greased cookie sheet. Bake for 25 to 30 minutes, flipping the tofu slices halfway through.
    3. 3. While the tofu is baking, start prepping your veggies. Cut your favorite seasonal veggies into bite-size pieces and set aside.
  • Quick Veggie Pickling

    1. 1. Cut some carrots and cucumbers into long thin matchstick slices.
    2. 2. Dissolve one tablespoon of sugar and one tablespoon of salt in one cup of heated vinegar in a jar or other sealable container.
    3. 3. Add your carrots and cucumbers then add one cup of water, seal and place in the fridge overnight for tomorrow’s sandwich.
  • Tofu Stir-Fry

    1. 1. Take the tofu out of the oven and let dry at room temperature for another 15 to 20 minutes. This will give it a nice chewy texture and will help it to soak up all that delicious sauce!
    2. 2. While the tofu is drying, start your stir-fry. Add one tablespoon of coconut oil to a large skillet and toss in your veggies, making sure to start with the veggies that take a little longer to cook (i.e. carrots, broccoli).
    3. 3. Once your veggies are cooked, give your teriyaki sauce another quick whisk and pour over the veggies – add water as needed if the sauce is looking a little thick. Add your baked tofu and stir so everything is coated in the sauce, then turn the heat to low. Set aside half of the tofu for your sandwich tomorrow.
    4. 4. Remove your rice noodles from the package and place in a bowl of hot or boiling water. Let stand for three minutes or until the noodles feel soft.
    5. 5. Drain the noodles and add to the veggie stir-fry. Stir and serve.
  • Day Two:

    Baked Tofu Banh Mi Sandwich

    1. 1. Slice your gluten-free baguette or hot dog bun lengthwise.
    2. 2. Spread vegan mayonnaise on one side of the bun and chili sauce on the other.
    3. 3. Add slices of teriyaki tofu to the sandwich.
    4. 4. Top with your quick-pickled carrots and cucumbers, jalapeno, green onion, and cilantro.
    5. 5. Wrap in some plastic wrap and throw in your lunch kit!