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.
This recipe is part of my 3 Healthy Meals for £3 a Day series—an affordable way to eat well every day!
Ingredient Cost Breakdown
- 200 g / 7 oz firm tofu (Cauldron) – £1.38
- 1½ TBSP vegan mayonnaise (Hellmans) – 19p
- ½ tsp Dijon mustard (Tesco) – 1p
- ¼ tsp ground turmeric (Rajah Haldi) – 1p
- ¼ tsp Kala Namak salt (Natco) – 4p
- 1 TBSP dairy-free spread (Vitalite) – 6p
- 4 thick slices of multigrain seeded bread (Tesco Finest) – 31p
Total cost: £2.00
Cost per serving: £1.00
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.
✨ 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 sulphurous 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 this sandwich filling. 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 sandwich offers a substantial calcium boost of 490 mg (70% of the UK’s daily recommended intake!)
You can also use extra firm tofu (such as Tofoo) but it will give a slightly chewier texture.
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 egg mayonnaise, 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.
Where can I find vegan mayonnaise?
Vegan mayonnaise is now available in most UK supermarkets—look in the condiment aisle. Hellmann’s 100% Plant-Based Mayo is a favourite. You can also make home-made mayo using some basic pantry ingredients with my Quick & Easy Vegan Mayonnaise recipe. It’s super cheap too!
Boosting iron absorption
Adding a vitamin-C veggie such as red bell pepper to your sandwich 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 vegan ‘egg’ mayonnaise with a gluten-free bread. This can typically be found on the ‘Free From’ aisles in UK supermarkets.
Recipe Card
Vegan ‘Egg Mayonnaise’ Sandwich
Ingredients
- 1½ TBSP vegan mayonnaise*
- ½ tsp Dijon mustard
- ¼ tsp ground turmeric
- ¼ tsp kala namak salt** (or use sea salt if you don’t want an ‘eggy’ flavour)
- 200 g / 7 oz firm tofu***
- frsehly ground black pepper to taste
- small handful of cress or microgreens optional
Serve with:
- 4 thick slices of multigrain seeded bread
- dairy-free spread
Instructions
- In a mixing bowl, stir together the mayonnaise, mustard, turmeric, and salt until fully combined.
- Drain the tofu, squeeze out excess water (no need to press) and crumble the tofu into the bowl. Use a fork to mash the tofu, mixing it well with the mayo blend. Taste test and adjust the seasoning to suit.
- Spread a thin layer of vegetable spread on the bread, then add the tofu filling. Top with cress or microgreens and a sprinkle of black pepper, if desired.
- Serve immediately or pack for lunch on the go.
Notes
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.
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If you make this Vegan ‘Egg Mayonnaise’ 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,
Sharon xx
READER REMAKE 💚
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N.B. This post was originally published in June 2019 and updated in November 2024.
