Best Vegan Egg Salad (With Tofu)

This vegan egg salad is the perfect beginner’s recipe for those new to the world of tofu. It is also one of my go-to recipes for when I want and easy plant-based meal that doesn’t involve ANY cooking. It’s satisfying, full of protein, and delicious. What’s not to love about this tofu egg salad recipe?

If you’re looking to incorporate more plant-based meals and tofu into your diet, I hope you give this vegan tofu egg salad a try.

For more delicious ideas on what you can put between two slices of bread, check out The Best Alternatives to Deli Meat (Plus 13 Yummy Recipes).

*Note: This article includes affiliate links that are clearly marked. As an Amazon Associate, I earn from qualifying purchases.

My Personal Experience with Tofu

When my son was younger (he’s now 18 years old and on his way to college next year), he was a very picky eater. He was so picky that the only source of protein he would eat was cheese and chicken nuggets. He was also soon after diagnosed with failure to thrive by his pediatrician.

As a dietitian, I was frustrated at how extremely selective he was about foods, and embarrassed with myself for not knowing how to nourish my own child like I do my patients.

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, salt, and pepper. That was literally it.

Since then, he has outgrown his toddler food jags and expanded his tastes. He is now a thriving and healthy young man. And I’m sure he’d still eat tofu if I prepared it for him. 😉

cubed tofu on a white plate

Vegan Tofu Egg Salad Inspiration

This recipe was inspired by Kelly, a dietitian friend of mine. I have known her for over 14 years. She was the very first dietitian I shadowed before deciding that a career in dietetics was the right path for me.

I remember what a great impression she made on me. Kelly loved what she did and it showed. She was the sunshine in a lot of people’s days. And of course, still is.

Before I left, she gave me a recipe or two to try. One was an “Eggless Egg Salad” which is the inspiration for this vegan tofu egg salad. I modified the recipe 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!

Health Benefits of Tofu

So why make tofu egg salad instead of regular egg salad?

I personally enjoy both types of egg salad, but tofu has some extra special benefits over chicken eggs that may be more appealing to you. Here are just a few:

Nutrient Profile: One-half cup of tofu contains about 22 grams of protein compared to 17 grams of protein from one entire cup of chopped, hard-boiled eggs. Compared to eggs, tofu also has more fiber, calcium, iron, and potassium, and is lower in saturated fat and cholesterol. YAY!

Improving Cholesterol: Studies show that the fiber content in soy may help decrease total cholesterol levels.

Cardiovascular Benefits: Soy products like tofu contain isoflavones, lecithins, saponins, and fiber that may improve cardiovascular health.

Beneficial Isoflavones: Soy contains many isoflavones including genistein, daidzein, and glycitein. Research shows these may benefit cancer patients and help ease menopausal symptoms.

And that’s just a taste of the benefits of soy!

If you’re interested in learning more, my friend and fellow dietitian, Maria Tointon, has an article just for you- Pros and Cons of Soy: Should You Be Concerned?

Ingredients

Tofu– I use firm tofu for this recipe. You can also use extra firm tofu if you cannot find firm. Tofu is usually found in the refrigerated section near the produce aisle in your grocery store or where other meat alternatives are found.

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 yolk tint. Two tablespoons is all you need, any more and the mustard may be overpowering.

Turmeric– adding turmeric plays another part in that beautiful yellowish egg salad color. It also has anti-inflammatory benefits and is shown to protect against diabetes and cardiovascular disease.

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.

vegan tofu egg salad prepared

How To Make Vegan Tofu Egg Salad

Follow these simple steps to make your own vegan tofu egg salad.

Step 1: Press Your Tofu

The first step is to drain the liquid from your blocks of tofu.

Place the tofu block on a plate, between several sheets of paper towel or clean kitchen towel. Place another plate on top of the tofu. You can add some weight by placing a few books or more plates on top.

The weight will help press the 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.

Here’s a quick YouTube video on how I do it:

Step 2: Prep The Veggies

While you’re tofu is being pressed, it’s time to prep your vegetables. Chop the celery and green onion and set them aside for now.

Step 3: Mix Everything!

Once the tofu is pressed, it’s time to combine everything.

In a large bowl, add the tofu and crumble it into pea-sized pieces using a fork. Then, mix in all other ingredients until it’s combined.

Add any seasonings to taste and enjoy this tofu egg salad!

Serving Suggestions

You can serve this prepared vegan egg salad with tofu by itself, between two slices of whole wheat bread, in a pita, toasted English muffin or bagel, or over a bed of lettuce. Your choice!

Vegan egg salad on romaine lettuce

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. If you try this vegan egg salad recipe with this special salt, you’ll never go back to plain old tofu egg salad or tofu scramble again.

This isn’t always available in grocery stores but you can always purchase some online or try your local Asian market.

Where to find black salt: You can purchase some on Amazon (*affiliate link).

FAQ

Does tofu have more protein than eggs?

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.

Is black salt good for you?

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.

More Vegan Recipes?

If you’re hungry for more plant-based meal ideas, here are a few of my favorites:

vegan egg salad

Best Vegan Egg Salad

An easy vegan recipe for those new to plant-based meals as well as seasoned non-meat eaters. The Indian black salt has a high sulfur content, giving it a more authentic "egg" taste. If you're following a strict low-sodium diet, you can reduce or omit the salt. Enjoy!
Prep Time 30 minutes
Total Time 30 minutes
Course Main Course, Salad
Cuisine American
Servings 8 (1/2 cup) servings
Calories 271 kcal

Ingredients
  

  • 2 -14 oz packages firm tofu pressed
  • 2 celery stalks chopped
  • 4 green onions (scallions) chopped
  • ¾ cup vegan mayonnaise
  • 2 Tbsp yellow or Dijon mustard
  • 1 Tbsp turmeric
  • 1 tsp salt or 1/2 tsp Indian black salt
  • 1 tsp pepper

Instructions
 

  • Remove each block of tofu from the package and press between several sheets of paper towel to remove as much water as possible. Then crumble or chop into pea-sized pieces using a fork.
  • Combine the chopped tofu with all other ingredients in a large bowl.
  • Mix well and enjoy!

Notes

Variations:
  • Try adding chopped pickles and white onion or honestly, any ingredient you would normally add to your egg salad.  
  • 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. 
 
Nutrition Information Per 1/2 Cup Serving: 
271 calories, 10 gm total fat, 2 gm saturated fat, 4 gm carbohydrate, 18 gm protein, 4 gm fiber, 326 mg sodium, potassium 192 mg, 0 mg cholesterol. 
Keyword easy, salad, vegan

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