Grilled Tofu, Lettuce & Tomato

Move over, BLT. This healthier version-TLT-benefits from tofu which is high in protein, low in fat and cholesterol free. This remake will become a favorite of both kids and adults!

  • Serves: 4
  • PREP TIME: 20 min
  • Marinate for 10 min
  • COOK TIME: 10 min


  • 1 lb. firm tofu, sliced lengthwise
  • 3 Tbsp. ketchup
  • 3 Tbsp. water
  • 1/4 cup apple cider vinegar
  • 1 Tbsp. chili powder
  • 1 Tbsp. finely chopped onion
  • 1 clove garlic
  • 1 Tbsp. molasses
  • 8 slices whole grain bread
  • 4 Tbsp. Hellmann’s® or Best Foods® Canola Cholesterol Free Mayonnaise
  • 4 romaine lettuce leaves
  • 4 thick slices tomatoes
  • 4 thick slices onion


  1. On paper towels, arrange tofu. Cover with paper towels. Arrange heavy saucepot on top and let stand at least 5 minutes to drain excess water.
  2. Meanwhile, in large bowl, combine ketchup, water, vinegar, chili powder, onion, garlic, molasses and, if desired, ground pepper. Add tofu and turn to coat. Cover and marinate 15 minutes to 12 hours.
  3. Remove tofu from marinade, discarding marinade. In 12-inch skillet sprayed with nonstick cooking spray, cook tofu, in batches, turning once, 10 minutes or until golden brown.
  4. On 4 bread slices, evenly spread Hellmann’s® or Best Foods® Canola Cholesterol Free Mayonnaise, then layer tofu, lettuce, tomatoes, onion and remaining bread slices.
Nutritional Information

Nutritional Information

Serving Size 1 serving
Amount per Serving
Calories 334
Total Fat 13 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 559 mg
Total Carbs 37 g
Dietary Fiber 7 g
Sugars 7 g
Protein 18 g
Calcium 205 %