This is the perfect beginner’s recipe for tofu egg salad. It is also one of my quick go-to recipes for when I don’t feel like eating animal meat. It is satisfying, full of plant-based protein, and delicious. What’s not to love about this tofu egg salad recipe?
If you are looking to incorporate more plant-based meals and tofu into your diet, I hope you give this vegan tofu egg salad a try.
My Personal Experience with Tofu
When my son was younger (he’s now 17 years old), he was a very picky eater. In fact, he was diagnosed with failure to thrive. As a dietitian, I was frustrated at how super selective he was about foods. And also discouraged that myself, a registered dietitian, could not get my child to eat much, other than chicken nuggets, cheese and fruit.
Surprisingly enough, I discovered that he LOVED tofu. It had to be pressed, cubed, and fried in a pan with a little non-stick spray and salt and pepper. That was literally it.
Since then, he has expanded his tastes. He quickly grew out of the food jags, started getting more variety, and is now a thriving teenager. But I’m sure he’d still eat tofu if I prepared it for him. 😉
Vegan Tofu Egg Salad Inspiration
This recipe was inspired by Kelly, a dietitian friend of mine. I have known her for over 13 years. She was the very first dietitian I shadowed prior to finally deciding that a career in dietetics was the right path for me.
I remember what a great impression she made on me. She was an outpatient dietitian who was also responsible for monitoring the patients in the rehabilitation unit next door. Kelly loved what she did and it showed. She was the sunshine in a lot of peoples’ days. And of course, still is.
I thought to myself, “I can totally see myself doing this for a living”. Hence, I continued to follow my path towards becoming a registered dietitian.
Before I left, she gave me a recipe or two to try. An Eggless Egg Salad recipe was one of them, which I still have today.
This recipe was inspired by the Eggless Egg Salad recipe she gave me. I modified it slightly and encourage you to tweak it to your liking as well.
Thank you Kelly for not only the great recipe inspiration but also making such a wonderful impression on a young RD-to-be!
Tofu– use a block of firm tofu for this recipe. You may also use extra firm if you cannot find firm. Tofu is usually found in a refrigerated section near the produce aisle in your grocery store. It may also be found in the health food section or Asian foods section.
As mentioned above, tofu is a wonderful plant-based protein. It also provides all the essential amino acids you need, including vitamins and minerals like iron, phosphorus and zinc. Research shows soy products contain isoflavones that may help protect against cardiovascular disease, hyperlipidemia, cognitive decline and breast cancer (1).
Celery and green onion– celery and green onion give this salad some crunch and color. They also provide nutrients like potassium, vitamin C, dietary fiber, and antioxidant and anti-inflammatory components.
Vegan mayonnaise– to keep this tofu egg salad safe for vegans, use a vegan mayonnaise. Here, I used Hellmann’s brand.
Mustard– plain yellow mustard works well here and also helps give your vegan egg salad that yellowish “egg” tint. Two tablespoons is all you need, any more and the mustard may be overpowering.
Turmeric– adding turmeric plays another part in giving that beautiful yellow egg salad coloring. Turmeric also has anti-inflammatory benefits and is shown to protect against diabetes and cardiovascular disease (2).
Indian black salt– also called kala namak, or Himalayan black salt. This is the special ingredient in this recipe. Adding a little black salt helps give your tofu egg salad an authentic egg taste, which comes from the high sulfur content in the salt.
How To Make Vegan Tofu Egg Salad
Follow these simple steps to make your vegan tofu egg salad.
- Press Your Tofu.
Drain the liquid from each block of tofu. Place tofu block between several sheets of paper towel or clean kitchen towel. Place it on a plate and place another plate on top of the tofu. The weight of the top plate will help press excess water out of the tofu. The longer you press the tofu, the less watery your tofu egg salad will be. I suggest pressing for 15-30 minutes.
- Prep The Veggies.
Chop celery and green onion while tofu is being pressed.
- Mix all ingredients
After pressing and chopping tofu into pea-sized pieces, mix all ingredients together in a large bowl. Then enjoy!
Black Salt in Vegan Tofu Egg Salad
Many vegan tofu egg salad recipes on the internet mention adding “black salt” to their vegan egg salad. I wondered, “what is black salt?” Well, I did a little research and found out.
It is also known as kala namak or Indian black salt. One brand’s packaging states it is a Himalayan rock salt with a high sulfur content. This gives the salt its distinct flavor and smell. The high sulfur content makes perfect sense to add to a vegan tofu egg salad like this, as it gives it an “egg” taste.
And after trying it myself, I can honestly say it lived up to the hype. I do believe that if you try this tofu egg salad recipe with this special salt, you’ll never go back to plain old tofu egg salad or tofu scramble again.
If you have any black salt, I highly recommend using it. And if you do not, you can always purchase some online or try your local Asian market.
Where to find black salt: You can purchase some on Amazon!
While one large Grade A egg, which is around 50 grams in weight, has about 6 grams of protein. Compare this to 50 grams of firm tofu which has about 4.5 grams of protein. Overall eggs do have more protein per weight, although tofu is a great replacement for eggs when making vegan egg salad or tofu scramble.
Compared to regular table salt and pink Himalayan salt, black salt has a lower sodium content. This makes it a good lower sodium option when flavoring foods. It also contains health-benefiting minerals such as iron, calcium and magnesium.
Vegan Egg Salad
- 2 -14 oz packages firm tofu prepared as in Step 1
- 2 celery stalks chopped
- 4 green onions (scallions) chopped
- ¾ cup vegan mayonnaise
- 2 Tbsp prepared mustard
- 1 Tbsp turmeric
- 1 tsp salt or 1/2 tsp Indian black salt
- 1 tsp pepper
- Remove each block of tofu from package and press between several sheets of paper towel to remove as much water as possible. Then chop into pea-sized bits.
- Combine tofu bits with all other ingredients in a large bowl.
- Mix well and enjoy!
- Try adding chopped pickles and white onion in place of celery and green onion (this is how my husband prefers his).
- If you have Indian black salt, try 1/2 tsp in place of regular salt.
- Serve over a bed of lettuce, between two slices of whole wheat bread, pita, English muffin, or in a wrap.
Feel free to pin this recipe to save and share with others!
Kiran Campbell is a registered dietitian and entrepreneur with 14 years of experience. She also has a Bachelor’s degree in psychology and is a proud member of the Academy of Nutrition and Dietetics and the Cardiovascular Health and Well-being Dietetics Practice Group. Kiran proudly presents and promotes the most up-to-date, science-based nutrition information on all things heart-related. She aims to serve not only individuals with heart disease, but also those wanting to protect against it. Learn more about Kiran by visiting her About Page.