Why You’ll Love This Recipe
If you’ve never had pan con tomate before, you’re in for a treat. This Spanish-inspired dish is traditionally made with toasted bread rubbed with fresh, juicy tomatoes and finished with a drizzle of high-quality olive oil. My version replaces toast with protein-packed crispy tofu to make it a satisfying meal that’s perfect for breakfast, lunch, or a light dinner. The combination of fresh tomato, herb-infused olive oil, and crispy savoury tofu creates a meal that’s simple, fresh, and packed with flavour. Best of all, it comes together with everyday ingredients and is easy enough to make on busy weekdays. Whether you’re looking for a high-protein breakfast or a quick lunch that actually keeps you full, this recipe is one you’ll come back to again and again.
Nutritional Benefits
As a dietitian, I love creating recipes that are just as nourishing as they are delicious. The crispy tofu provides a generous serving of complete plant protein, helping to keep you satisfied, support muscle maintenance, and make this dish much more filling than traditional pan con tomate. Rich in heart-healthy fats, extra virgin olive oil is a staple of the Mediterranean diet and provides monounsaturated fats along with naturally occurring antioxidants that support heart health. Packed with lycopene, tomatoes are one of the best dietary sources of lycopene, a powerful antioxidant that’s been linked to heart health and may help protect cells from oxidative stress. Pairing tomatoes with olive oil also helps improve the absorption of this beneficial compound.
Recipe Tips
Choose the ripest heirloom tomatoes you can find, they’ll provide the sweetest, most flavourful topping. A good-quality extra virgin olive oil makes all the difference in this recipe since it’s one of the star ingredients. Air frying the tofu gives the crispiest results, but the oven works beautifully too. For even more flavour, finish with fresh basil, microgreens, or an extra spoonful of pesto before serving.
Pan Con Tomate & Pesto (Tofu version)
Description
A high-protein twist on classic Spanish pan con tomate made with crispy seasoned tofu, fresh grated tomato, and olive oil on toasted sourdough for a simple, flavour-packed meal.
Ingredients
Instructions
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If baking, preheat the oven to 400°F (200°C). Slice the tofu into 3 even slices and pat dry. In a shallow bowl, whisk together the baking soda, cornstarch, Bragg Liquid Aminos, soy sauce, olive oil, asafoetida, and nutritional yeast until smooth.
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Coat each slice of tofu in the marinade, making sure both sides are evenly covered. Let the tofu sit for 2–3 minutes to absorb the flavors.
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Air fryer method (recommended): Air fry at 400°F for 15 minutes, flipping halfway through, until golden brown and crispy. Oven method: Arrange the tofu on a parchment-lined baking sheet and bake for 25–30 minutes, flipping halfway through, until crisp and lightly browned.
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While the tofu cooks, prepare the tomato topping. Slice off one end of the tomato and grate it using the large holes of a box grater until only the skin remains. Transfer the grated tomato pulp to a bowl and stir in the olive oil, salt, black pepper, and oregano.
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Spread a generous layer of the fresh tomato mixture over each crispy tofu and finish with a drizzle of pesto. Serve immediately while the tofu is crisp and warm.
Nutrition Facts
Nutrition Facts
Servings 1
- Amount Per Serving
- Calories 777kcal
- % Daily Value *
- Total Fat 49g76%
- Saturated Fat 6g30%
- Total Carbohydrate 34g12%
- Dietary Fiber 4g16%
- Sugars 10g
- Protein 65g130%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
