Vegetarian Hawaiian Tofu Toast with Pineapple and Cheddar – 12‑Minute High‑Protein Snack
- Updated on Jun 19, 2025
A family fave, this 12‑minute Hawaiian tofu toast is tropical treat infused with extra protein – smoky tofu, juicy pineapple and melted cheddar stacked on rustic bread for 17 g protein per slice!
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Table of Contents
Why You’ll Love This Hawaiian Toast
- Sweet‑savory contrast: Pineapple tang meets smoky tofu and cheddar.
- High protein: 17 g per slice – rare for a fruit‑topped toast.
- No fuss: 5 ingredients, 12 minutes under the grill.
My lovely wife first made this for me many, many years ago. Before we were vegetarian, in fact.
It had meat on it, but I knew we could replace that (I love my protein). Then we tested multiple versions to get the best flavour combinations, and hey presto!
Our high-protein vegetarian Hawaii Toast was born. It’s a simple dish, but one that’s very welcome after a long day, and I virtually always have the ingredients at home (I used tinned pineapple).
Ingredients & Substitutions
- Rustic bread – 4 slices: Gluten‑free bread for GF version.
- Tomato paste – 4 tbsp: Garlic mayo for creamy twist.
- Smoked tofu – ¾ cup (200 g) thinly sliced: Use ham‑style vegan slices for classic vibe.
- Pineapple rings – 6 (canned or fresh): Mango slices for tropical change.
- Cheddar – 4 slices (or 80 g grated): Vegan cashew cheese melts well.
- Pinch sea salt.
How to Make Hawaiian Toast
Spread tomato paste on bread.
Layer tofu slices evenly.
Top with pineapple rings (two per slice).
Add cheddar – cover pineapple.
Grill 4 min or bake 200 °C for 6–7 min until cheese browns.
Finish with salt and serve hot.
Pro Tips
- Press tofu lightly in kitchen paper for extra crisp edges.
- Pat pineapple dry to prevent soggy toast.
- Use smoked paprika on tofu for ham‑like depth.
Variations
- Vegan Hawaiian toast: Swap cheddar for cashew cheese.
- Spicy tropical toast: Add jalapeño slices before cheese.
- Protein boost: Sprinkle toasted pumpkin seeds after grilling.
Serving Suggestions
- Pair with rocket salad and balsamic drizzle.
- Serve cut into triangles for party appetisers.
- Add a drizzle of hot honey for sweet‑heat kick.
Equipment
Ingredients
- 4 tbsp tomato paste
- 4 slices rustic bread
- ¾ cup smoked tofu (¾ cup = 200g)
- 6 pineapple rings (canned)
- 4 slices cheddar
- Pinch of salt
Instructions
- Spread the tomato paste onto the bread.4 slices rustic bread, 4 tbsp tomato paste
- Thinly slice the smoked tofu and layer that on next.¾ cup smoked tofu
- After that is the pineapple – lay two rings on each bread.6 pineapple rings
- Add the cheese and grill for 3-4 minutes or bake at 200°C/390°F for 6-7 minutes.4 slices cheddar
- When browned, remove from oven and sprinkle on a little salt to serve. Yum!Pinch of salt
NOTES
Nutrition
Frequently Asked Questions
Is Hawaiian toast healthy?
Yes – this version offers 17 g protein and less than 350 kcal per slice.
Can I use fresh pineapple?
Absolutely – slice 1 cm rings with the ring cutter and pat dry.
How do I make it gluten‑free?
Use your favourite GF rustic loaf.
Storage & Meal‑Prep
Best eaten fresh. Cool leftovers, store 1 day, reheat under grill 3 min.
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