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

Meals that support your hormones have a good balance of protein, fiber, and healthy fats. This means blood sugar can remain stable, you’ll have more steady energy, and you’ll have less hunger between meals. This recipe is made with ingredients that work with your body to support you throughout the day. 

• Protein & Phytoestrogens from Tofu: Phytoestrogens are plant compounds that can mimic estrogen in the body. Tofu is a great 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 Sandwich

Ingredients:

For the Tofu Marinade

• 1/2 block extra-firm tofu (about 7 oz), pressed and sliced into 6 rectangles (about one-quarter inch thick)
• 1 tbsp olive or avocado oil (plus more for pan frying)
• 1/2 tbsp soy sauce or tamari
• 1/2 tbsp lemon juice
• 1/2 tsp garlic powder
• 1/4 tsp onion powder
• 1/4 tsp dried oregano
• 1/4 tsp dried basil
• 1/8 tsp smoked paprika (optional)
• salt & pepper, to taste
• 1 tbsp cornstarch or arrowroot (for crispiness)

For the Sandwich

• 3 whole grain sub rolls
• 3 tbsp vegan mayonnaise
• 1 tsp vegan pesto
• handful of fresh spinach
• 1 small tomato, sliced
• 1/2 small red onion, sliced
• 1/2 small cucumber, sliced thin

Directions:

Step 1: Make the tofu marinade by whisking together olive oil, soy sauce, lemon juice, garlic powder, onion powder, oregano, basil, smoked paprika, and a pinch of salt and pepper. Toss tofu slices in the marinade and let sit for 10 minutes, or up to 1 hour to maximize the flavor.

Step 2: Mix together the vegan mayonnaise and vegan pesto. Set aside. Wash and slice tomato, cucumber, and red onion. Sprinkle the veggies lightly with salt and pepper.

Step 3: Heat a skillet over medium heat. Sprinkle cornstarch over both sides of tofu slices and gently pat to coat. Pan-fry tofu in a bit of avocado oil for 3–4 minutes per side until golden and crispy.

Step 4: To assemble the sandwiches, spread 1 tbsp pesto mayo on each roll. Layer each with 2 slices of tofu, cucumber, tomato, onion, and spinach. 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:

• Make Ahead: Marinate the tofu in the refrigerator for up to 24 hours in advance to deepen the flavor.
• Bread Options: Swap whole grain rolls for sourdough or gluten-free rolls if preferred.
• Extra Protein: To bring this recipe up to 25 grams of protein, serve 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: Marinated tofu may be air-fried, or baked. 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.