Vegan Pesto Sub Sandwich

This Vegan Pesto Sub Sandwich is packed with bold Italian-inspired flavors, crispy marinated tofu, and a creamy pesto mayo that ties it all together. It’s a hearty, plant-powered lunch that shouldn’t be missed!

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If you’re looking for a healthy, flavorful lunch idea, you’ll love this Italian-inspired recipe. This Vegan Pesto Sub Sandwich is packed with crispy marinated tofu, fresh vegetables, and creamy vegan pesto mayo layered on a satisfying whole-grain submarine roll. 

With just the right combination of protein, fiber, and healthy fats, this sandwich is proof that eating hormone-friendly food doesn’t have to be boring!

Why We Love This Vegan Pesto Sub Sandwich Recipe

This sandwich can be thrown together quickly, especially if you have most of the ingredients prepped ahead of time (like slicing the vegetables and cooking the tofu). Just be sure to wait until you are ready to serve them before assembling the ingredients on the bun to prevent sogginess.

We love the marinated tofu in this recipe for the extra protein, essential amino acids, and phytoestrogens that may help ease menopausal symptoms. Use high-protein whole-grain bread for an added boost of protein, such as Dave’s Killer Sandwich Rolls, which boast 11 grams of plant-based protein. 

Our absolute favorite thing is the indulgent pesto mayo! This is made by simply mixing 1 teaspoon of vegan pesto (homemade or from a jar) with 3 tablespoons of vegan mayonnaise (we love Follow Your Heart Vegenaise). This adds to the depth of flavor and makes lunch a delight.

This recipe is perfect for women in perimenopause or menopause looking for well-balanced, plant-based, hormone-supportive meals.

How This Recipe Helps Balance Hormones

• Protein & Phytoestrogens from Tofu: Phytoestrogens are plant compounds that can mimic estrogen in the body. Tofu is a wonderful source that can help reduce menopausal symptoms, like hot flashes and fatigue.
• Fiber from Whole Grains and Veggies: Fiber is important for your digestive system. It also helps stabilize your blood sugar and may help reduce inflammation.
• Antioxidants from Vegetables: Spinach, tomato, cucumber, and onion provide antioxidants that protect the cells and provide overall health.
• Balanced Energy: The combination of fiber, protein, healthy fats, and complex carbohydrates can help prevent energy crashes throughout the day, as well as keep you satisfied by reducing cravings.

How to Make Vegan Pesto Sub Sandwiches

See the full recipe card with measurements and instructions below.

What You’ll Need:

Tofu Marinade:

• extra-firm tofu
• olive oil
• soy sauce (or tamari)
• lemon juice
• garlic powder
• onion powder
• dried oregano
• dried basil
• smoked paprika (optional)
• salt & pepper
• cornstarch (or arrowroot)

Sandwich Ingredients:

• whole grain sub rolls
• vegan mayonnaise
• vegan pesto
• fresh spinach
• tomato
• red onion
• cucumber

Steps to Make this Recipe:

1. To a large bowl, add the tofu marinade ingredients and whisk until well combined. Toss the tofu slices in the bowl of marinade and let it sit for at least 10 minutes, or up to 1 hour, to maximize the flavor.

2. Make the vegan pesto mayonnaise by mixing together the mayonnaise and pesto in a small bowl. Put it aside and prep the vegetables. Wash and slice the tomato, cucumber, and red onion under cool running water. Sprinkle them lightly with salt and pepper.

3. To cook the tofu, heat a large skillet over medium-high heat. Remove the marinated tofu to a plate and sprinkle cornstarch over both sides of the tofu slices. Gently pat them to coat completely. Coat the skillet in a bit of oil and pan-fry the tofu for 3–4 minutes per side, until they are golden and crispy.

4. Assemble the sandwiches! Slather on 1 tbsp of the pesto mayo onto each sub roll. Layer each roll with 2 slices of tofu, cucumber, tomato, onion, and spinach. Cut them in half, if you’d like, and enjoy!

Notes & Storage

Storage: Store the cooked tofu, sliced vegetables, and prepared pesto mayo in the refrigerator for up to 3 days. It’s best to assemble the sandwiches just before serving to prevent the bread from becoming soggy.

Notes:

• Prep the ingredients: You can marinate tofu in the refrigerator for up to 24 hours in advance to deepen the flavor. Vegetables can be sliced and chilled ahead of time.
• Different bread options: Instead of whole grain rolls, try sourdough or gluten-free rolls if preferred.
• Add extra protein: This sandwich already has 20 grams of protein, but if you need more, you can serve this with a side of plant-based Greek yogurt, 4 tablespoons of hummus dip with raw vegetables, or a half cup of shelled and steamed edamame.
• Other ways to prepare tofu: Tofu can be air-fried or baked in the oven. To air-fry, set fryer at 400℉ (200℃) for 10 to 12 minutes, flipping halfway through. To bake, preheat oven at 425℉ (220℃) on a parchment-lined baking sheet for 20-25 minutes, flipping halfway through.