Looking for a super easy, high-protein lunch that actually tastes amazing? This bánh mì-inspired sandwich has all the bold flavours—sweet, salty, tangy, crunchy—but comes together in minutes. We’re taking some shortcuts (this isn’t traditional!), but the result is a ridiculously satisfying meal that you can throw together fast. Perfect for meal prep, busy days, or just when you want something damn tasty.
😋 Why You’ll love this recipe!
- Quick, easy, and perfect for busy days – Comes together in minutes, making it ideal for when you need a fast but nutritious meal.
- High-protein & satisfying – Thanks to tofu and high-protein rolls, this will actually keep you full.
- Meal-prep friendly – Prep the pickled carrots and sliced veggies ahead of time for even faster assembly.
- Ridiculously tasty – The crispy, umami-packed tofu with hoisin sauce makes this an absolute flavour bomb.
🌱 What is Bánh mì
Bánh mì is one of those fusion dishes that came out of colonization, a product of the melding of cultures. The French brought baguettes to Vietnam, and over time, they were filled with local flavors—pickled veg, fresh herbs, chili, and proteins like grilled meats or tofu.
This version? Nowhere near traditional. The bread is all wrong, there’s hoisin sauce in it, and we’re definitely cutting some corners. But the general flavor profile is what I’m going for—sweet, salty, tangy, crunchy—all coming together fast for a high-protein, actually satisfying lunch.
📝 Ingredient notes
Tofu (400g) – Smoked tofu is my go-to for extra flavor, but any firm tofu will work. The firmer, the better!
Carrot (1) – A quick-pickle hack: just let it marinade in a small amount of vinegar for a few minutes.
Cucumber (1 chunk) – Adds freshness and crunch.
Spring Onion (1 big one) – Essential for that fresh, slightly spicy kick.
Rolls (2) – I use high-protein rolls from Lidl, but any bread works.
Hoisin Sauce (2 tbsp) – Not traditional, but it adds a perfect sweet-savory balance.
Maggi Seasoning (1 tsp) – A rich, umami-packed seasoning that’s a staple in Vietnamese cooking. Originally from Switzerland, it became popular in Vietnam and is often used in stir-fries, dipping sauces, and even drizzled on bánh mì. Here, it adds depth and helps the tofu caramelize beautifully.
Rice Vinegar (1 tsp) – Just enough to give the carrots that pickled tang.
Sunflower Oil (½ tbsp) – For frying up that crispy, flavorful tofu.
🥣 How to make my Bánh mì esque sandwich
- Prep the rolls – If you’re using part-baked rolls like I do, finish cooking them first. I throw mine in the air fryer for four minutes, but check the instructions on yours.
- Quick-pickle the carrot – Use a vegetable peeler to make super-thin carrot ribbons, then toss them in a container with the rice vinegar. Give it a good shake and let it sit while you prep everything else.
- Slice the cucumber – Same thin ribbon style, but no need to pickle it. Just avoid the seedy core since it falls apart—I usually just eat that part.
- Prep the spring onion – Slice it as thinly as possible on a bias (diagonal) and separate the layers so you get nice, individual pieces.
- Cook the tofu – Since I want this sandwich to be seriously high in protein, I use 200g of tofu per roll. Cut it into four slices, then fry in half a tablespoon of sunflower oil until golden and crispy on both sides. Just before it’s done, splash in the Maggi seasoning and flip the tofu so it caramelises beautifully—this adds an amazing umami boost.
- Assemble your bánh mì – Slice the rolls in half and spread hoisin sauce on both sides. Layer up your veggies on the bottom, stack on that crispy tofu, and close it up. It’s a big sandwich, packed with protein, quick to make, and totally satisfying!
🎨 Potential variations
- Fresh herbs – If you’ve got coriander (cilantro) or mint lying around, throw them in. They add a fresh, classic bánh mì flavour.
- Proper pickled carrot – If you’ve got the time, making a batch of properly pickled carrot at the start of the week is a game-changer. (Recipe for that coming soon!)
- Spice it up – Traditional bánh mì often has fresh chilli slices or a drizzle of sriracha for a bit of heat. If you like spice, go for it.
- A more traditional sauce – Instead of hoisin, a mix of vegan mayo and a little soy sauce or Maggi seasoning is closer to what you’d find in a classic bánh mì.
🤔 Frequently asked questions
Can I make this ahead of time?
Yes! You can prep the pickled carrots, slice the veggies, and even cook the tofu in advance. Just store everything separately and assemble fresh for the best texture.
What’s the best tofu to use?
Firm or extra-firm tofu works best. Smoked tofu adds extra flavor, but plain tofu absorbs the seasonings really well too. Just avoid soft or silken tofu—it won’t hold up.
Can I use a different sauce?
Totally. Hoisin adds sweetness, but if you want something more traditional, try a mix of vegan mayo and a splash of soy sauce or Maggi seasoning. A bit of sriracha or chilli paste is also great if you like heat.
What’s a good bread substitute?
A classic bánh mì uses a light, crispy baguette, but since we’re going high-protein, I use Lidl’s protein rolls. Any sub roll, ciabatta, or even a wrap will work—just aim for something with a bit of crunch.
Is this actually filling enough for a meal?
Yes! With 200g of tofu per roll, it’s packed with plant-based protein. If you want even more, add extra tofu or some avocado for healthy fats.
If you try this recipe, let me know what you think!
Leave a comment, rate it, and don’t forget to tag a picture @theseveggiedelights on Instagram!
Bánh mì
Equipment
Ingredients
- ½ tbsp sunflower oil
- 400 g firm tofu
- 1 carrot
- 1/4 cucumber
- 1 spring onion
- 2 high-protein rolls
- 2 tbsp hoisin sauce
- 1 tsp Maggi seasoning
- 1 tsp rice vinegar
Instructions
- Prepare the rolls – If using part-baked rolls, cook them according to the package. I do mine in the air fryer for 4 minutes.
- Quick-pickle the carrot – Toss the thin carrot ribbons in a container with rice vinegar, shake well, and let sit.
- Prep the veggies – Slice the cucumber into ribbons (avoid the seedy core). Thinly slice the spring onion on a bias and separate the layers.
- Cook the tofu – Slice the tofu into four pieces per roll. Fry in sunflower oil until golden. Near the end, add Maggi seasoning and flip to caramelize.
- Assemble the sandwich – Slice the rolls, spread hoisin sauce on both sides, then layer veggies and tofu. Close it up and enjoy!
Notes
- Smoked tofu adds extra flavour, but any firm tofu works.
- High-protein rolls keep this super filling, but any bread is fine.
- Want to meal prep? Make a batch of pickled carrots to use throughout the week!