This Hummus Bagel Sandwich layers creamy homemade hummus and tofu turkey, with veggies for a protein-packed lunch. Perfect for meal prep!
In the midwest where we don't have a bagel sandwich shop on every corner, we're over here making our own! And I wouldn't have it any other way.
I can use my homemade hummus, whip up a protein-packed batch of tofu turkey, and pick my favorite veggies. Such a delicious and nutritious lunch. With 40+ grams of protein!
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Why You'll Love This Hummus Bagel Sandwich
- Protein-Packed - with homemade tofu turkey, hummus, and even a protein bagel
- Perfect for Lunch - great for meal prep or packed lunches
- Loaded with Fresh Veggies - so many nutrients!
- Easy to Customize - pick your favorite toppings and flavors
- Deli-Inspired - All the flavors of your favorite sandwich shop, completely plant-based
Ingredient Notes & Substitutions
- Everything Bagels: I use protein bagels. Choose your favorite bagel
- Hummus: I used my homemade hummus! Feel free to also use store-bought
- Vegan Turkey: I made my tofu turkey (below). But seitan turkey or a store-bought vegan turkey also work. Or omit for a veggie sandwich.
- Veggies: cucumber, tomato, onion, banana pepper, microgreens
Tofu Turkey Ingredients
- Super Firm Tofu: look for super firm tofu, this is the vacuum packed tofu that is pre-pressed. This tofu holds up significantly better than any other firmness level. If you can't find super firm, use extra firm instead
- Soy Sauce, Tamari, or Liquid Aminos: this adds salty flavor. For gluten-free, use tamari or liquid aminos
- Maple Syrup or Agave: for a bit of sweetness
- Italian Seasoning, Sage, Parsley: this is the real magic of the tofu turkey. The flavors of the herbs are those that we associate with turkey, so the tofu takes on a more turkey-like vibe
- Extra Virgin Olive Oil: for cooking, optional
Step-By-Step Instructions
Step 1. Cook the tofu. Slice the tofu into thin rectangles. Heat the oil in a large skillet over medium heat, if using. Add the tofu and cook for 4-5 minutes per side until golden (if your pan is smaller you may need to do this in two batches to get each piece cooked on both sides). Add the soy sauce, agave, Italian seasoning, sage, and parsley, and cook another 3-5 minutes, stirring occasionally, allowing the sauce to cook off completely.
Step 2. Toast the bagels as desired.
Step 3. Assemble the sandwich. Spread the bottom of the bagel with hummus. Add the cucumber, tomato, cooked tofu, onion, banana pepper, avocado, and microgreens, followed by the top bun. Serve immediately.
Elizabeth's Kitchen Notes
- Bagels: I love using Kroger's protein everything bagels. Or choose Dave's for more whole grains. A plain bagel is also great here, but I'll always be an everything bagel girlie.
- Pre-assembling: while the sandwich is best fresh, it definitely held up in the fridge. You can wrap with parchment for easily handling.
- Hummus: I stuck with classic hummus, but this sandwich is endlessly versatile with your favorite hummus flavors. Homemade beet hummus, sweet potato hummus, and pesto hummus would all be fabulous
FAQ & Expert Tips
Yes, though it's best assembled shortly before serving to keep the bagel fresh.
Store any leftover ingredients in the fridge for up to a week. Store prepped sandwiches in the fridge for up to two days.
Recipe Prayer
Thank you God for this nutritious breakfast recipe. Help this food to fuel our bodies for the day. Amen.
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📖 Recipe
Hummus Bagel Sandwich
Equipment
Ingredients
- 4 Everything Bagels
- 1 Cup Hummus
- 1 Recipe Vegan Turkey - tofu or seitan or store bought optional
- ½ Medium Cucumber thinly sliced on the bias
- 1 Heirloom Tomato thinly sliced
- 1 Small Red Onion sliced into rings
- ½ Cup Banana Peppers
- Handful Microgreen Sprouts
Tofu Turkey
- 1 16 Ounce Block Super Firm Tofu
- 2 Teaspoons Extra Virgin Olive Oil optional
- 2 Tablespoons Soy Sauce
- 2 Tablespoons Agave or Maple Syrup
- 1 Teaspoon Italian Seasoning
- ¼ Teaspoon Dried Sage
- ¼ Teaspoon Dried Parsley
Instructions
- Cook the tofu. Slice the tofu into thin rectangles. Heat the oil in a large skillet over medium heat, if using. Add the tofu and cook for 4-5 minutes per side until golden (if your pan is smaller you may need to do this in two batches to get each piece cooked on both sides). Add the soy sauce, agave, Italian seasoning, sage, and parsley, and cook another 3-5 minutes, stirring occasionally, allowing the sauce to cook off completely.
- Toast the bagels as desired.
- Assemble the sandwich. Spread the bottom of the bagel with hummus. Add the cucumber, tomato, cooked tofu, onion, banana pepper, avocado, and microgreens, followed by the top bun. Serve immediately.
Nutrition
Nutrition information is an estimate.
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