This grilled tofu panini with a pumpkin seed spread is the perfect cozy fall lunch, packing protein and fiber for growing kiddos.
We’re deep into soup-and-sandwich season over here — and this Grilled Tofu Panini with Pumpkin Seed Pesto has officially entered our lunch rotation. It’s cozy, protein-packed, and comes together in about 10 minutes — because no one has time for fussy meals between school pickups and snack requests.
The secret? Super Firm Tofu. It’s vacuum-packed, ready to eat, and doesn’t need pressing. No press, no mess — just open the package and go. 🙌 I used Franklin Farm’s new super firm Grilled variety here for extra flavor (though plain or fried would work too!).
Here’s the quick version:
To make:
Spread pumpkin seed spread (mostly pumpkin purée + pepitas + nutritional yeast) on whole-grain bread. Layer with pre-grilled tofu, roasted red peppers, and a sprinkle of plant-based mozzarella if you like things extra melty. Toast until golden and crisp.
Why you’ll love it:
It’s comforting and satisfying without being heavy — the pumpkin pesto is creamy and a little nutty, the tofu adds 18 grams of plant protein per serving, and the roasted peppers give it that perfect pop of sweetness.
Serve it with tomato soup or a handful of apple slices for an easy, family-approved lunch that feels way fancier than the effort required.
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Grilled Tofu Panini with Pumpkin Seed Spread
Ingredients
- 2 oz super firm tofu sliced into 1/4 inch strips
- 1 tablespoon olive oil
- 2 slices whole grain bread
- 2-3 pieces roasted red pepper
- 1 tbsp pumpkin seed spread recipe below
- 1 slice cheese optional
Pumpkin Seed Spread
- 1/4 cup pepitas
- 1/4 cup pumpkin puree
- 1 small garlic clove
- 2 tablespoons nutritional yeast
- 1 tablespoon lemon juice
- 2 tablespoons olive oil
- 1/4 teaspoon salt
Instructions
- Add all pumpkin seed spread ingredients to a food processor or blender and blend until smooth, scraping down the sides as needed. Add a bit of water if it’s too thick — you want a spreadable consistency.
- Heat a skillet or grill pan over medium. Add a drizzle of olive oil and warm the pre-grilled tofu slices for about 1–2 minutes per side, until heated through and lightly crisped again.
- Spread pumpkin seed spread on each bread slice.
- Add tofu strips, red bell pepper, and optional cheese.
- Brush the outsides of the bread with a little olive oil or vegan butter.
- Place sandwiches on a heated panini press or grill pan over medium heat. Cook for 3–5 minutes per side, pressing gently, until the bread is golden and crisp and the filling is warmed through.
- Slice in half and serve with tomato soup, roasted veggie chips, or apple slices for a cozy fall meal.
