Best 3 Tofu Egg Salad Recipes
**Tofu Egg Salad: A Plant-Based Twist on a Classic Dish**
Egg salad is a classic dish that is often enjoyed for its simplicity and versatility. However, for those who follow a vegan or vegetarian diet, eggs are off the menu. Tofu egg salad is a delicious and nutritious alternative that offers a similar taste and texture to traditional egg salad, without the eggs. This plant-based version is made with tofu, which is mashed and combined with mayonnaise, celery, onion, and other seasonings. The result is a creamy, flavorful salad that can be enjoyed on sandwiches, crackers, or as a dip. In this article, we'll provide you with two variations of tofu egg salad recipes: a classic tofu egg salad and a spicy tofu egg salad. Both recipes are easy to make and packed with flavor, making them perfect for a quick and satisfying meal or snack.
VEGAN EGG SALAD (WITH TOFU)
This eggless tofu salad is the perfect high-protein sandwich filling or salad topper! It's so creamy and flavorful you won't miss the eggs at all.
Provided by Sarah Sullivan
Categories Salad
Time 10m
Number Of Ingredients 11
Steps:
- Drain tofu, wrap in a clean tea towel and press for 30 minutes under a plate with a few cans. (This step is important; if you don't press out excess liquid, your salad will become watery as it sits.)
- Finely chop half of the tofu. Mash the other half. The two textures will mimic the different textures of egg whites and egg yolks. (Optional, but I also find mashing some of it makes the mixture a bit more cohesive so pieces of tofu are less likely to fall out of your sandwich.)
- Stir tofu together with remaining ingredients. You can serve it immediately, but it's best if you let it marinate for a few hours or even overnight in the fridge.
Nutrition Facts : Calories 145, Sugar 1.3 g, Sodium 360.2 mg, Fat 9.3 g, SaturatedFat 1 g, TransFat 0 g, Carbohydrate 5.7 g, Fiber 1.9 g, Protein 9.7 g, Cholesterol 0 mg
VEGETARIAN TOFU AND EGG SALAD RECIPE
This vegetarian recipe looks and tastes like real egg salad-but it's not! Serve on bread with lettuce for a vegan tofu egg salad sandwich.
Provided by Jolinda Hackett
Categories Lunch Salad Sandwiches
Time 10m
Yield 4
Number Of Ingredients 9
Steps:
- In a medium-sized bowl, gently mash the tofu with a fork until it has the consistency you prefer. You might like to have a few little chunks of tofu or prefer a more crumbly egg salad or a more chunky texture. Err on the side of a bit smaller than a bit larger, as it will carry the rest of the flavors better.
- Add the mayonnaise, sweet pickle relish, lemon juice, and diced celery, stirring to combine well.
- Then sprinkle with the garlic powder and onion powder and stir in the mustard.
- Taste and adjust seasonings to taste. You might want to add a dash of salt if you're used to saltier foods.
- Finally, sprinkle with a dash of paprika for a bit of color and garnish, if you'd like. Serve your tofu egg salad on lightly toasted bread with lettuce and a couple of tomato slices for a vegan "egg" salad sandwich or spread on crackers for a casual vegetarian hors d'oeuvres. This recipe is vegetarian, vegan, and gluten-free (but only if you eat it as a salad and not as a sandwich, of course, or you can use gluten-free bread).
Nutrition Facts : Calories 204 kcal, Carbohydrate 12 g, Cholesterol 0 mg, Fiber 2 g, Protein 10 g, SaturatedFat 2 g, Sodium 280 mg, Sugar 8 g, Fat 14 g, ServingSize 2 to 4 servings, UnsaturatedFat 0 g
TOFU EGG SALAD
I really enjoyed this! It was inspired by a recipe I saw on Food 911. Careful with the cayenne. (I personally like it a little spicy, but use your own judgment) I also usually only make half of this recipe. (I'm the only one in the house who will actually EAT tofu!)
Provided by Kozmic Blues
Categories Lunch/Snacks
Time 10m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- I always drain my tofu first.
- I cut it into 1/4s, wrap it in paper towels on a cookie sheet, with another one on top, weighted down with some heavy canned goods.
- Let sit in refrigerator for 10-20 minutes.
- Mash the tofu in a bowl with a wooden spoon.
- Mix tofu well with remaining ingredients.
- Chill and serve.
Tips:
- Choose the right tofu. For this recipe, you'll want to use a firm or extra-firm tofu. This will help to ensure that the salad has a good texture.
- Press the tofu. This will help to remove excess moisture from the tofu, resulting in a more flavorful salad.
- Use a food processor. This is the easiest way to get the tofu to a smooth and creamy consistency.
- Add your favorite mix-ins. This recipe is a great base for customization. You can add chopped celery, red onion, hard-boiled eggs, or anything else you like.
- Don't overmix. Once you've added your mix-ins, be careful not to overmix the salad. This can make it mushy.
- Serve immediately or chill. Tofu egg salad is best served immediately, but it can also be chilled for later.
Conclusion:
Tofu egg salad is a delicious and versatile dish that's perfect for lunch or dinner. It's a great way to use up leftover tofu, and it's also a healthy and affordable option. With a few simple ingredients and a little bit of time, you can easily make a delicious tofu egg salad that the whole family will enjoy.
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