Category: 3 Healthy Meals for £3 a Day

Speedy Vegan Spaghetti Bolognese

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This vegan twist on an Italian classic is not only quick and easy to prepare, but also budget-friendly at just 80p per portion!

Back in my university days, this was one of my go-to recipes, and 30 years later, it’s still a family favourite! While traditional Bolognese is left to simmer for over an hour, this speedy ‘cheat version’ is ready in just 20 minutes – perfect for busy weeknights or whenever you need a delicious meal in a flash.

This recipe is part of my 3 Healthy Meals for £3 a Day series, making it ideal for students and anyone looking to eat well on a budget.

Ingredient Cost Breakdown

  • ½ medium onion (60g) (Tesco) – 6p
  • 2 tsp minced garlic (Very Lazy Chopped Garlic) – 6p
  • 7 medium mushrooms (125g) (Tesco) – 37p
  • 140g / 5 oz meat-free mince (Tesco Plant Chef) – 52p
  • 250g / 9 oz bolognese sauce (Tesco) – 35p
  • 180g / 6 oz durum wheat spaghetti (Tesco) – 23p

Total cost: £1.59

Cost per serving: 80p

Prices listed are for November 2024, sourced from Tesco as that’s where I do my main grocery shop at the moment.

Top Tips & FAQs

Why use ready-made bolognese sauce?

Using a ready-made bolognese sauce is both cost-effective and time-saving. While some might consider it cheating, it can often be cheaper than sourcing individual sauce ingredients. No need for a high-end brand either – I’ve found that supermarket own-brand sauces are surprisingly delicious! Just make sure it’s vegan-friendly, like Tesco Smooth Bolognese Sauce (500g for 69p), which contains simple, plant-based ingredients with moderate salt and sugar levels.

To elevate the flavor, I add fresh onion, garlic, and mushrooms, giving the sauce a deeper, richer taste. If mushrooms aren’t your thing, try finely chopping them or blitzing in a food processor; they’ll blend right into the sauce.

How do we get that ‘chewy’ texture in vegan alternatives to traditional bolognese?

Meat-free minces work perfectly for this dish, and if you’re after a whole-food option, home-made tofu crumbles are an excellent choice. They’re super easy to make too – check out my recipe here!

Can I recommend a store-bought meat-free mince?

My personal favourite is Tesco Plant Chef frozen mince, which has a good texture and doesn’t contain any artificial additives. It’s budget-friendly too, costing just £1.69 for 454g.

Meat-free minces are now widely available in UK supermarkets and health food shops. You’ll find them in the plant-based chiller and freezer cabinets, as well as dehydrated minces on the ambient aisles. I recommend trying a few out and seeing which is your favourite. Interestingly, own-brand supermarket frozen veggie minces tend to be the cheapest, but also contain the least additives!

What about parmesan? Are there vegan options?

Vegan parmesan alternatives are available from brands like Violife and I Am Nut OK, though they can be a bit expensive. I often make my own vegan “parmesan” by blending nutritional yeast flakes, cashews, and salt – ingredients I always have on hand. It’s a quick, tasty, nutrient-rich and affordable option. I’ve shared my recipe below.

Gluten-free options

Gluten-free spaghetti can be found on the ‘Free From’ aisles of UK supermarkets. For a higher protein alternative, a lentil or chickpea pasta could be used instead. Some veggie minces contain barley so be sure to check the ingredients before purchasing. Alternatively, my tofu crumbles recipe can be made gluten free.

The Good Stuff

✨ Onions are loaded with antioxidant flavonoids like quercetin, along with fibre and vitamins that support immunity, heart health, and reduce inflammation.

✨ Garlic contains immune-boosting compounds like allicin, along with vitamins C and B6, which support heart health and have powerful anti-inflammatory effects.

✨ Mushrooms are packed with B vitamins, selenium, and antioxidants that promote immune and brain health.

✨ Soya mince is rich in plant-based protein, healthy fats, fibre, and essential nutrients like iron, calcium, and B vitamins, supporting muscle health and heart health. It also contains special compounds called isoflavones that have antioxidant and anti-inflammatory properties and also support hormone balance.

✨ Durum wheat spaghetti is rich in complex carbs for sustained energy, and contains useful amounts of plant-based protein and essential nutrients, like iron and B vitamins, supporting digestion and energy metabolism.

Recipe Card

Speedy Vegan Spaghetti Bolognese

This vegan twist on an Italian classic is not only quick and easy to prepare, but also budget-friendly. Perfect for students, families, or anyone looking for a simple, delicious plant-based meal.
Print Recipe Pin Recipe
Hands on time 15 minutes
Total Time 20 minutes
Course Dinner
Cuisine Italian
Servings 2

Ingredients
  

  • 1 TBSP oil
  • ½ medium onion (60g) finely chopped
  • 2 tsp minced garlic
  • 7 medium mushrooms (125g) finely chopped
  • 140 g / 5 oz meat-free mince*
  • 250 g / 9 oz bolognese sauce**
  • 180 g / 6 oz durum wheat spaghetti

Suggested toppings:

  • Vegan parmesan or nutritional yeast flakes***

Instructions
 

  • Heat the oil in a large frying pan (skillet) over low-medium heat and cook the onion until it starts to soften and become translucent (about 3-5 minutes).
  • Add the garlic and stir through. Continue cooking for one minute.
  • Add the mushroom, and stir through to combine. When the mushrooms have started to brown and release their liquid, stir in the veggie mince.
  • Pour in the bolognese sauce. Bring to a boil, then reduce the heat and simmer for about 10 minutes, stirring occasionally.
  • Meanwhile, cook the spaghetti according to the package instructions. When al dente, drain, arrange in bowls, and top with the bolognese. Sprinkle with vegan parmesan or nutritional yeast flakes, if desired, and serve.

Notes

tsp = teaspoon | TBSP = tablespoon. 
* I use Tesco Plant Chef Frozen Meat Free Mince or home-made tofu crumbles.
** I use Tesco Smooth Bolognese Sauce, which is vegan-friendly.
*** I make my own Cashew ‘Parmesan’ by whizzing together 40g / ¼ cup raw cashews, 18g / ¼ cup nutritional yeast flakes and a pinch of salt in a mini food processor or a blender. Stored in an airtight jar in the fridge, it will keep for weeks.
Storage tips: Leftover bolognese will keep for up to 3 days in an airtight container in the fridge or can be frozen. An opened jar of bolognese sauce will also keep for up to a week in the fridge (check the storage instructions on the jar).
Keyword Budget Vegan Meals, Easy Vegan Meals, Student Vegan Meals, Vegan Dinners, Vegan Spaghetti Bolognese

Nutrition Breakdown

N.B. The above values are estimates and for illustration purposes only. The actual nutritional values will vary depending on the specific ingredients used. The % Reference Intake (RI) will also vary depending on your age, gender, height, BMI, level of activity and other personal variables.

Pin for later ⬇️

If you make this Vegan Spaghetti Bolognese, I’d love to hear your feedback and any suggestions for adaptations. Tag your photos with #bitofthegoodstuff on social media – I’d love to see them! You can also connect with me on my social media channels here: Instagram, Facebook, Pinterest.   

With love,

Scrambled Tofu on Toast: A High-Protein Vegan Twist on a Classic!

Published on by SharonLeave a comment

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This delicious vegan alternative to scrambled eggs on toast packs in over 30g of protein per serving, for just £1.32! 

Easy, nutritious, and perfect for breakfast, lunch or a light dinner, this scrambled tofu is savoury, satisfying, and loaded with plant proteins, vitamins, and minerals. It’s an ideal addition to my 3 Healthy Meals for £3 a Day series.

Ingredient Cost Breakdown

  • ½ medium brown onion (60g) (Tesco) – 6p
  • 300g / 10½ oz firm tofu (Cauldron Authentic) – £2.08 
  • ½ tsp garlic granules (Tesco) – 2p
  • ½ tsp ground turmeric (Rajah Haldi) – 1p
  • ½ tsp Kala Namak salt (Natco) – 6p
  • 4 thick slices multigrain seeded bread (Tesco Finest) – 31p
  • Dairy-free spread (Vitalite) – 9p

Total cost: £2.63

Cost per serving: £1.32

Prices listed are for November 2024. I mostly used Tesco prices as that’s where I do my main grocery shop at the moment.

The Good Stuff

✨ Tofu is rich in plant-based protein, heart-healthy fats, and minerals such as iron, calcium, magnesium. Tofu contains beneficial compounds called isoflavones that have antioxidant and anti-inflammatory properties, and also promote hormonal balance.

✨ Onions contain antioxidants, anti-inflammatory polyphenols and prebiotics, which promote a healthy gut.

✨ Red bell peppers are rich in antioxidants and vitamins A and C, supporting the immune system, skin and vision.

✨ Garlic granules are rich in antioxidants and sulfur compounds, which support immune function, heart health, and have anti-inflammatory properties.

✨ Ground turmeric is high in antioxidants, particularly curcumin, along with manganese, iron and vitamin B6, offering anti-inflammatory benefits and supporting immune and digestive health.

✨ Kala namak (‘black salt’) contains essential minerals like iron and potassium, and has a low-sodium content compared to regular salt. It is valued for its unique sulfurous taste and potential health benefits, including aiding digestion and reducing bloating.

✨ Black pepper contains piperine, an active compound that enhances nutrient absorption (including the curcumin in turmeric), has anti-inflammatory properties and improves digestion.

✨ Multigrain seeded bread is rich in fibre, healthy fats, protein, and essential nutrients like B vitamins, iron and magnesium, promoting heart health, digestion, and sustained energy.

Top Tips & FAQs

What type of tofu works best?  

Firm tofu has the ideal texture for scrambled tofu. This is the type of tofu that is found in the chiller cabinets and usually needs pressing before cooking. For those in the UK, Cauldron Authentic tofu is widely available in our supermarkets. As a bonus, this brand of tofu is set in calcium sulfate, which means that one portion of this scramble offers a substantial calcium boost of 607 mg (over 85% of the UK’s daily recommended intake!)

You can also use extra firm tofu (such as Tofoo) to make scrambled tofu but it will give a slightly chewier texture. I would recommend adding a splash of milk into the scramble (after you’ve added the spices) to soften it up a little.

What is kala namak and where can I buy it? 

Kala namak (also known as ‘black salt’), is a type of volcanic rock salt commonly used in South Asian cuisine. It has a sulphurous ‘eggy’ aroma and flavour, making it perfect for vegan alternatives to scrambled egg and omelettes. It’s available from Asian supermarkets, health food stores and online. I purchased a 100g bag from Amazon UK for under £3 with free delivery and it’s lasted years!

Boosting iron absorption

Adding a vitamin-C veggie such as red bell pepper, chilli pepper or red cabbage to your meal will help your body to absorb the iron in the tofu and bread. Alternatively, enjoy a vitamin-C rich fruit, such as kiwi, orange or strawberries for dessert.

Gluten-free options

Serve the scrambled tofu with a gluten-free bread. These can be found on the ‘Free From’ aisle in UK supermarkets.

Recipe Card

Scrambled Tofu on Toast

A delicious, high protein vegan alternative to scrambled egg on toast. Great as a hearty breakfast, lunch or light dinner, and even better when paired with a colourful side salad!
Print Recipe Pin Recipe
Hands on time 15 minutes
Total Time 15 minutes
Course Breakfast, Light Dinner, Lunch
Servings 2

Ingredients
  

  • 1 TBSP oil (preferably olive)
  • ½ medium brown onion (60g) finely diced
  • 2 TBSP red bell pepper finely chopped (optional)
  • 300 g / 10½ oz firm tofu* drained (no need to press)
  • ½ tsp garlic granules
  • ¼ tsp ground turmeric
  • ½ tsp kala namak salt** (or use sea salt if you don’t want an ‘eggy’ flavour)
  • freshly ground black pepper to taste

To serve:

  • 4 thick slices of multigrain seeded bread
  • dairy-free spread

Suggested accompaniments:

  • Mixed salad
  • Dollop of hummus or vegan mayonnaise
  • Drizzle of Balsamic glaze

Instructions
 

  • Heat the oil in a large frying pan (skillet) over medium heat and cook the onion until soft and translucent (3-5 minutes). Stir in the red pepper, if using.
  • Drain the tofu and give it a squeeze to remove excess water. Using your hands, break the tofu into chunky crumbs. 
  • Add the tofu to the frying pan, and sprinkle the garlic granules and turmeric on top. Stir until the tofu is completely golden in colour. Use a wooden spoon to break down any tofu chunks that are too large. Leave the tofu to cook until it starts to lightly brown, stirring occasionally. 
  • Prepare your bread and any side salad.
  • Sprinkle the salt on top of your scramble and stir through to combine. This is especially important if you use kala namak salt as you don’t want any clumps!
  • Season with freshly ground black pepper, and adjust the salt to taste.
  • Serve the scramble on toast along with your favourite accompaniments.

Notes

tsp = teaspoon | TBSP = tablespoon. 
* I use Cauldron Authentic Tofu, which is widely available in UK supermarkets. You can also use extra firm tofu (such as Tofoo) but it will give a slightly chewier texture. I would recommend adding a splash of milk into the scramble (after you’ve added the spices) to soften it up a little.
** Check out my ‘Top Tips’ section for info about kala namak and where to buy it in the UK. Just to note, kala namak can smell very pungent when you first add it to the pan but it soon dissipates.
Storage tips: Any leftover scramble can be refrigerated for a couple of days. It also freezes well.
Keyword Budget Vegan Meals, Easy Vegan Meals, Scrambled Tofu, Student Vegan Meals

Nutrition breakdown

N.B. The above values are estimates and for illustration purposes only. The actual nutritional values will vary depending on the specific ingredients used. The % Reference Intake (RI) will also vary depending on your age, gender, height, BMI, level of activity and other personal variables.

Pin for later ⬇️

If you make this Scrambled Tofu on Toast, I’d love to hear your feedback and any suggestions for adaptations. Tag your photos with #bitofthegoodstuff on social media – I’d love to see them! You can also connect with me on my social media channels here: Instagram, Facebook, Pinterest.   

With love,

Canned Vegetable Soup with a Protein Boost! 

Published on by SharonLeave a comment

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With the easy hack I share below, you can transform a basic can of vegetable soup into a protein-packed, nutrient-rich meal that costs just 98p per serving!  

Keeping a can or two of soup in the cupboard is always useful for when you need a quick, low-effort meal. Vegetable soups can be especially comforting in colder seasons or when you’re feeling under the weather. Packed with a variety of vegetables, herbs and spices, they often work out far cheaper than making soups from scratch, and are definitely more convenient!

The only downside is that they can be low in protein. Luckily, there’s a simple way to fix this: just add half a cup of chickpeas! Serve with some multigrain bread, and you’ll have a balanced meal with over 20g of protein, plus loads of fibre and complex carbs to keep you feeling full and energised!

This recipe is part of my 3 Healthy Meals for £3 a Day series, ideal for students and anyone looking to eat well on a budget!

Ingredient Cost Breakdown

  • 400g / 14 oz can vegetable soup (Tesco) – 62p
  • 90g / ½ cup chickpeas (Tesco) – 18p

Served with:

  • 2 thick slices of multigrain seeded bread (Tesco Finest) – 15p
  • dairy-free spread (Vitalite) – 3p

Total cost: 98p

Prices listed are for November 2024, sourced from Tesco where I currently do my main grocery shop.

The Good Stuff

✨ Canned vegetable soup can offer a quick, convenient source of vitamins, minerals, and fibre, supporting immune function and digestion.

✨ Chickpeas are rich in plant-based protein, fibre, and essential nutrients like folate, iron, and magnesium, supporting digestion, heart health, and blood sugar regulation.

✨ Multigrain seeded bread brings extra fibre, healthy fats, protein, vitamins and minerals to support heart health, digestion, and sustained energy.

 

Top Tips & FAQs

Check the salt and sugar content

Some canned soups can be high in salt and sugar, so check the nutrient label before buying. In the UK, the ‘traffic light’ system on packaging can help you choose healthier options – try to avoid those marked red. It’s also best to avoid soups with artificial sweeteners, like maltodextrin, as these may negatively impact gut health.

Can I recommend a budget-friendly can of vegetable soup? 

My favourite is Tesco Vegetable Soup, which is vegan-friendly. It has a good consistency, flavour, and variety of chunky vegetables, all for just 62p. Other UK supermarkets offer similar soups, so you may want to try a few to find your favourite!

Gluten-free options

Be sure to check the ingredients label on the canned vegetable soups, as many contain wheat. Here are some examples of canned soups that are vegan and gluten free:
– Sainsbury’s Be Good To Yourself Tomato & 3 Bean Soup, 62p (& contains 13.6 grams of protein!)
– M&S Chunky Vegetable Soup, £1.10
– Tesco Tuscan Inspired Bean Soup, £1.20
Serve the soup with a gluten-free bread, which can be found on the ‘Free From’ aisles in UK supermarkets.

Recipe Card

Canned Vegetable Soup with a Protein Boost!

With this simple hack, you can transform a basic can of vegetable soup into a satisfying, protein-rich, nutrient-packed, low-cost meal!
Print Recipe Pin Recipe
Hands on time 5 minutes
Total Time 5 minutes
Course Light Dinner, Lunch
Servings 1

Ingredients
  

  • 400 g / 14 oz can of vegetable soup*
  • 90 g / ½ cup chickpeas drained and rinsed**

Serve with:

  • 2 thick slices of multigrain seeded bread
  • ½ TBSP dairy-free spread

Instructions
 

  • Place the soup and chickpeas in a small saucepan over medium-low heat, stirring regularly until piping hot. (Alternatively, place in a deep microwave-safe bowl, cover with a lid or plate and microwave according the instructions on the soup can).
  • Serve with a couple of thick slices of multigrain seeded bread as a hearty lunch or light dinner option.

Notes

* For tips on how to choose the best budget-friendly canned soup, check out my ‘Top Tips’ section above. I most often use Tesco Vegetable Soup.
** To rinse the chickpeas, place them in a fine mesh sieve and rinse under cold running water until the water runs clear. 
Keyword Budget Vegan Meals, Easy Vegan Meals, Student Vegan Meals, Vegan Soup

Nutrition breakdown

N.B. The above values are estimates and for illustration purposes only. The actual nutritional values will vary depending on the specific ingredients used. The % Reference Intake (RI) will also vary depending on your age, gender, height, BMI, level of activity and other personal variables.

Pin for later ⬇️

Have you tried this soup? If so, I’d love to hear your feedback! Tag your comments and photos with #bitofthegoodstuff on social media and they will find their way to me. You can also connect with me on my social media channels here: Instagram, Facebook, Pinterest.   

With love,

The British Classic: Baked Beans on Toast

Published on by SharonLeave a comment

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Who doesn’t love a classic? The Great British favourite ‘Baked Beans on Toast’ is the ultimate quick, comforting and nutritious meal. It packs over 20 grams of protein, plenty of complex carbs and fibre for lasting energy, plus a bounty of vitamins, minerals and antioxidants – and all this for just 49p per serving!

Whether you’re whipping it up for breakfast, lunch, or a light dinner, it’s easy to take this humble meal to the next level. Add a drizzle of chilli sauce (or your favourite condiment!) and pair it with a vibrant side salad for an extra pop of flavour and nutritional goodness.

This recipe is part of my ‘3 Healthy Meals for £3 a Day’ series, designed with students and budget-conscious foodies in mind – proof that eating well doesn’t have to cost a fortune!

Ingredient Cost Breakdown

  • ½ can (110g) baked beans in tomato sauce (Waitrose Essential) – 28p 
  • 2 thick slices of multigrain seeded bread (Tesco Finest) – 15p
  • 1 TBSP dairy-free spread (Vitalite) – 6p

Total cost: 49p

Prices listed are for November 2024. I used a mix of Tesco and Waitrose prices as that’s where I do my main grocery shop at the moment.

The Good Stuff

✨ Baked beans in tomato sauce provide plant-based protein and fibre, plus essential nutrients like iron, magnesium, potassium, and B vitamins. The tomato sauce also supplies lycopene, a powerful antioxidant.

✨ Multigrain seeded bread is rich in fibre, healthy fats, protein, and essential nutrients like B vitamins, iron and magnesium, promoting heart health, digestion, and sustained energy.

Top Tips & FAQS

Not all cans of baked beans are made the same! Check these tips on how to get the best value and nutrition from your beans:

✨ Check the protein content

Surprisingly this can vary considerably between brands and some contain more sauce than beans! Look for brands with at least 50% beans listed in the ingredients and a minimum of 10g of protein per serving.

✨ Check the sugar and salt content

Some brands of baked beans can be high in sugar and salt, so check the label. Many UK brands use the ‘traffic light’ symbols on the front of the can, so avoid any that have ‘red’ markers.

✨ Avoid brands with artificial additives

Some of the cheapest brands add artificial sweeteners such as maltodextin and glucose fructose syrup, which may negatively impact gut health.

✨ What brand of baked beans would I recommend?

My family’s favourite is Waitrose Essential Baked Beans, which have a great flavour, thick sauce, over 52% bean content and cost just 55p for a 420g can. They provide a whopping 16.4 grams of protein per serving, which is far higher than the more expensive brands! 

✨ Boosting Iron Absorption

Adding a vitamin-C veggie such as red bell pepper, chilli pepper or red cabbage to your meal will help your body to absorb the iron in the beans and bread. Alternatively, enjoy a vitamin-C rich fruit, such as kiwi, orange or strawberries for dessert.

✨ Gluten-free options

Serve the baked beans on a gluten-free bread, which can be found on the ‘Free From’ aisle in UK supermarkets.

Recipe Card

Baked Beans on Toast

This British classic is a great option for students or anyone looking for a cheap, quick and nutritious meal. Add your favourite condiments and colourful side salad for an extra pop of flavour and nutrition!
Print Recipe Pin Recipe
Hands on time 5 minutes
Total Time 5 minutes
Course Breakfast, Light Dinner, Lunch
Servings 1

Ingredients
  

  • ½ full size can of baked beans in tomato sauce (110g / 3.88 oz)*
  • 2 thick slices of multigrain seeded bread
  • 1 TBSP dairy-free spread

Suggested accompaniments:

  • Drizzle of sweet chilli sauce, brown sauce or balsamic glaze
  • Mixed salad
  • Dollop of hummus or vegan mayo

Instructions
 

  • Heat the beans in a pan over medium heat. When they begin to bubble, reduce the heat and cook until they are fully heated through and the sauce has thickened to your liking.
  • While the beans are warming, toast the bread and spread with a thin layer of dairy-free spread.
  • Prepare any side salad or accompaniments.
  • When the beans are hot, spoon them over the toasted bread, add a drizzle of your favourite sauce and serve immediately.

Notes

* I use Waitrose Essential Baked Beans. For tips on selecting the best baked beans, see my Tops Tips section above.
Storage: Transfer any leftover beans to an airtight container and refrigerate for up to three days.
Keyword Baked Beans on Toast, Budget Vegan Meals, Easy Vegan Meals, Student Vegan Meals

Nutrition breakdown

N.B. The above values are estimates and for illustration purposes only. The actual nutritional values will vary depending on the specific ingredients used. The % Reference Intake (RI) will also vary depending on your age, gender, height, BMI, level of activity and other personal variables.

Do you love baked beans on toast? If so, I’d love to hear about your favourite sauces and condiments! My personal favourite is sweet chilli sauce 🌶 Share your creations and tag them with #bitofthegoodstuff on social media – I’d love to see them! You can also connect with me directly on Instagram, Facebook, Pinterest.

With love,

High Protein Vegan Mediterranean Sandwich

Published on by SharonLeave a comment

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Ready in just 2 minutes, this Mediterranean-inspired sandwich is perfect for an energising lunch on the go. With 20g of plant-based protein and a hearty dose of vitamins, minerals and antioxidants, it’s a nutritional powerhouse that easily outshines anything you’ll find on the high street. And at less than £1 per serving, it’s kinder on your wallet, too!

Grabbing lunch on the go can get expensive fast, and vegan options in UK shops are often limited. Usually, you’re stuck choosing between a falafel wrap (tasty but low in protein) or the hoisin “duck” wrap that just doesn’t cut it. Instead, try making your own delicious, affordable sandwich at home. Not only will it save you money, but you can customise it to fit your exact tastes.

This Mediterranean-inspired sandwich has been my go-to work lunch for years, and I’ve never tired of it. With its satisfying mix of textures and flavours, it’s filling without being heavy – ideal for those busy afternoons when there’s little time to ‘rest and digest’.

This recipe is part of my 3 Healthy Meals for £3 a Day series, ideal for students or anyone looking for a cheap, quick and nutritious plant-based meals. 

Ingredient Cost Breakdown

  • 2 thick slices of multigrain seeded bread (Tesco Finest) – 15p
  • ½ TBSP dairy-free spread (Vitalite, 3p)
  • 2 TBSP hummus (Tesco) – 15p
  • 2 pieces of oil-packed sun-dried tomatoes (Tesco) – 5p
  • 60g / 2 oz extra firm tofu (Tofoo) – 49p 
  • 1 TBSP sandwich pickle (10g) (Tesco) – 6p
  • 4 baby salad leaves (Tesco) – 6p

Total Cost: 99p

Prices listed are for November 2024, sourced from Tesco where I do my main grocery shop at the moment.

Top Tips & FAQS

What’s the key to a great sandwich?

Layering a variety of textures and flavours is essential. I start with extra-firm tofu for a protein boost, add sun-dried tomatoes for a chewy, rich flavour, and a bit of sandwich pickle for a tangy crunch. Hummus adds creaminess and depth.

Which tofu works best for sandwiches?

Extra-firm tofu is perfect since it’s easy to slice and doesn’t require pressing. In the UK, the Tofoo brand is widely available. I also love smoked tofu as it adds an extra punch of flavour, though it’s a bit pricier. It’s a great one to buy when it’s on offer.

What about dairy-free spreads?

Vitalite is my favourite for sandwiches—it’s flavourful, vegan, and soft enough to spread without tearing the bread. Other options in UK supermarkets include Flora and Pure.

Boosting iron absorption

Adding vitamin C-rich ingredients like red bell pepper, sun-dried tomatoes, or red cabbage can help your body absorb more iron from the tofu and bread. Alternatively, pack a vitamin-C rich fruit or drink a small glass of orange juice with your lunch. 

Gluten-free options

Serve the fillings with a gluten-free bread, which can be found on the ‘Free From’ aisles in the major UK supermarkets.

The Good Stuff

✨ Tofu is rich in plant-based protein; heart-healthy fats; and minerals such as iron, calcium, magnesium. Tofu contains beneficial compounds called isoflavones, that have antioxidant and anti-inflammatory properties and also promote hormonal balance.

✨ Hummus is made with chickpeas and tahini (sesame) and contains protein, healthy fats, fibre, and essential vitamins and minerals like iron, magnesium, and folate, supporting heart health, digestion, and sustained energy.

✨ Sun-dried tomatoes are rich in antioxidants like lycopene, vitamins C and K, and minerals such as iron and potassium, which support heart health, immune function and overall vitality.

✨ Salad leaves are rich in antioxidants, vitamins A, C, and K, folate, and fibre, supporting immune function, bone health, and digestion.

✨ Multigrain seeded bread is rich in fibre, healthy fats, protein, and essential nutrients like B vitamins, iron and magnesium, promoting heart health, digestion, and sustained energy.

Recipe Card

High Protein Vegan Mediterranean Sandwich

Ready in just 2 minutes, this Mediterranean-inspired sandwich is perfect for an energising lunch on the go. Feel free to make it your own by adding your favourite veggies, pickles, or condiments.
Print Recipe Pin Recipe
Hands on time 2 minutes
Total Time 2 minutes
Course Lunch
Servings 1

Ingredients
  

  • 2 thick slices of multigrain seeded bread
  • ½ TBSP dairy-free spread
  • 2 TBSP hummus
  • 2 TBSP oil-packed sun-dried tomatoes drained and chopped
  • 60 g / 2 oz extra firm tofu* drained and sliced
  • 1 TBSP sandwich pickle
  • 4 baby salad leaves

Optional add ins:

  • Red bell pepper
  • Red cabbage
  • Black olives
  • Balsamic glaze
  • Vegan Mayonnaise

Instructions
 

  • Spread a thin layer of dairy-free spread on one slice of bread, followed by the hummus and sun-dried tomatoes. Layer on the tofu slices, then add the pickle and salad leaves. Top with the second slice of bread, press gently, and slice in half. Pack in a sandwich box, and it’s ready to go!

Notes

tsp = teaspoon | TBSP = tablespoon 
* I use The Tofoo Co Naked Organic Tofu or Smoked Organic Tofu.
Keyword Vegan Packed Lunch, Vegan Sandwiches

Nutrition breakdown

N.B. The above values are estimates and for illustration purposes only. The actual nutritional values will vary depending on the specific ingredients used. The % Reference Intake (RI) will also vary depending on your age, gender, height, BMI, level of activity and other personal variables.

Pin for later ⬇️

If you make this Mediterranean Tofu Sandwich, I’d love to hear your feedback and any suggestions for adaptations! Tag your photos with #bitofthegoodstuff on social media – I’d love to see them! You can also connect with me on my social media channels here: Instagram, Facebook, Pinterest.   

With love,

Tofu ‘Egg’ Mayonnaise Sandwich: A High-Protein Vegan Take on a Classic

Published on by Sharon5 Comments

This vegan twist on one of our nation’s favourite sandwiches is quick, easy to make and packed with protein (24g per sandwich). Perfect for packed lunches, it’s delicious, nutrient-rich, and costs just £1 per serving—much cheaper than any high-street sandwich!

Tofu is the perfect plant-based substitute for eggs in this sandwich, offering a creamy texture that’s both cruelty-free and nutritious! Packed with protein, vitamins, minerals, and antioxidants, tofu contains no cholesterol and has significantly less saturated fat than eggs.

For those who love that classic ‘eggy’ flavour, a pinch of kala namak (also known as black salt) adds the perfect sulphuric aroma, recreating the classic taste of egg mayonnaise.

Continue reading “Tofu ‘Egg’ Mayonnaise Sandwich: A High-Protein Vegan Take on a Classic” →