18 Delicious Tofu Salad Recipes Healthy

Discover the endless possibilities of tofu with our roundup of 18 delicious tofu salad recipes that are as nutritious as they are flavorful. Whether you’re a tofu aficionado or just looking to add more plant-based meals to your repertoire, these salads promise a perfect blend of taste and health. Dive into our collection and find your next favorite dish that’s sure to delight your taste buds and nourish your body!

Spicy Peanut Tofu Salad

Zesty and vibrant, this Spicy Peanut Tofu Salad packs a punch with minimal effort. Perfect for a quick lunch or a light dinner, it’s a crowd-pleaser that doesn’t skimp on flavor.

Ingredients

– 14 oz firm tofu, pressed and cubed (pat dry for crispier tofu)
– 2 tbsp vegetable oil (or any neutral oil)
– 1/4 cup creamy peanut butter
– 2 tbsp soy sauce (low sodium preferred)
– 1 tbsp honey (or maple syrup for vegan option)
– 1 tbsp lime juice (fresh for best flavor)
– 1 tsp sriracha (adjust to taste)
– 1/2 cup shredded carrots
– 1/2 cup thinly sliced red cabbage
– 2 green onions, sliced
– 1/4 cup chopped cilantro (optional for garnish)

Instructions

1. Heat oil in a large non-stick skillet over medium-high heat. Add tofu cubes in a single layer. Cook for 5 minutes without stirring to allow browning.
2. Flip tofu cubes and cook for another 5 minutes until golden on all sides. Remove from skillet and set aside.
3. In a small bowl, whisk together peanut butter, soy sauce, honey, lime juice, and sriracha until smooth. Adjust thickness with a teaspoon of water if needed.
4. In a large bowl, combine cooked tofu, carrots, red cabbage, and green onions. Drizzle with peanut sauce and toss to coat evenly.
5. Garnish with chopped cilantro before serving. For extra crunch, sprinkle with crushed peanuts.
Packed with textures from crispy tofu to crunchy veggies, this salad is a balance of spicy, sweet, and tangy. Serve it over a bed of greens or with a side of steamed rice for a more filling meal.

Asian Sesame Tofu Salad

Make this Asian Sesame Tofu Salad for a quick, flavorful meal. It’s packed with crisp veggies and coated in a rich sesame dressing.

Ingredients

• 14 oz firm tofu, pressed and cubed (pat dry for better browning)
• 2 tbsp sesame oil (or any neutral oil)
• 1/4 cup soy sauce (low sodium preferred)
• 2 tbsp honey (adjust to taste)
• 1 tbsp rice vinegar
• 1 tsp grated ginger
• 1 clove garlic, minced
• 1/2 tsp red pepper flakes (optional for heat)
• 4 cups mixed greens (spinach, kale, or your choice)
• 1 cup shredded carrots
• 1/2 cup sliced cucumbers
• 2 tbsp toasted sesame seeds

Instructions

1. Preheat a non-stick skillet over medium-high heat. Add sesame oil.
2. Add tofu cubes in a single layer. Cook for 3-4 minutes per side until golden brown. Flip once for even cooking.
3. While tofu cooks, whisk together soy sauce, honey, rice vinegar, ginger, garlic, and red pepper flakes in a small bowl.
4. Pour half of the dressing over the cooked tofu. Toss gently to coat. Remove from heat.
5. In a large bowl, combine mixed greens, carrots, and cucumbers. Drizzle with remaining dressing. Toss to combine.
6. Top salad with sesame-coated tofu and sprinkle with toasted sesame seeds.

Keep the salad crisp by serving immediately. The tofu adds a chewy texture, while the dressing brings a sweet and tangy flavor. Try adding avocado slices for extra creaminess.

Avocado and Tofu Salad

Simple yet satisfying, this Avocado and Tofu Salad combines creamy textures with a fresh, zesty dressing. Perfect for a quick lunch or a light dinner.

Ingredients

• 1 cup firm tofu, cubed (press for 30 mins to remove excess water)
• 1 ripe avocado, diced (sprinkle with lemon juice to prevent browning)
• 2 cups mixed greens (or any salad greens you prefer)
• 1/4 cup olive oil (or any neutral oil)
• 2 tbsp lemon juice (adjust to taste)
• 1 tsp honey (or maple syrup for vegan option)
• Salt and pepper to taste

Instructions

1. Press the tofu for 30 minutes to remove excess water, then cut into 1-inch cubes.
2. In a large bowl, whisk together olive oil, lemon juice, honey, salt, and pepper to make the dressing.
3. Add the tofu cubes to the dressing, gently tossing to coat. Let marinate for 10 minutes.
4. While the tofu marinates, dice the avocado and toss it with a bit of lemon juice to prevent browning.
5. Add the mixed greens to the bowl with the marinated tofu, along with the diced avocado.
6. Gently toss everything together until well combined and evenly coated with the dressing.
7. Serve immediately for the best texture and flavor.

Kick back and enjoy the creamy avocado paired with the marinated tofu, all brought together by the tangy dressing. For an extra crunch, sprinkle with toasted sesame seeds or nuts before serving.

Greek Style Tofu Salad

Need a quick, healthy meal? This Greek Style Tofu Salad packs flavor and protein. Perfect for lunch or a light dinner.

Ingredients

• 1 block firm tofu, pressed and cubed (extra firm works best)
• 2 tbsp olive oil (or any neutral oil)
• 1 cup cherry tomatoes, halved (grape tomatoes work too)
• 1/2 cucumber, diced (peel if desired)
• 1/4 red onion, thinly sliced (soak in water to mellow)
• 1/2 cup kalamata olives, pitted (or any black olives)
• 1/2 cup feta cheese, crumbled (vegan feta for dairy-free)
• 2 tbsp lemon juice (freshly squeezed for best flavor)
• 1 tsp dried oregano (adjust to taste)
• Salt and pepper to taste (start with 1/4 tsp each)

Instructions

1. Preheat oven to 400°F. Toss tofu cubes with 1 tbsp olive oil, salt, and pepper. Spread on a baking sheet.
2. Bake tofu for 25 minutes, flipping halfway, until golden and crispy. Tip: For extra crispiness, broil for last 2 minutes.
3. In a large bowl, combine tomatoes, cucumber, red onion, olives, and feta cheese.
4. Add baked tofu to the bowl. Drizzle with remaining 1 tbsp olive oil and lemon juice. Sprinkle oregano, salt, and pepper.
5. Toss salad gently to combine. Tip: Let sit for 10 minutes before serving to meld flavors.
6. Serve chilled or at room temperature. Tip: Add a handful of fresh parsley for a color pop.

Delightfully crisp tofu meets tangy feta and briny olives in this salad. The textures and flavors balance perfectly. Try serving it stuffed in a pita for a portable meal.

Mango Tofu Salad with Lime Dressing

You’ll love this Mango Tofu Salad with Lime Dressing for its refreshing mix of sweet and tangy flavors. It’s perfect for a quick lunch or a light dinner.

Ingredients

– 1 block firm tofu, pressed and cubed (14 oz)
– 2 ripe mangoes, diced (about 2 cups)
– 4 cups mixed greens (or any salad greens)
– 1/4 cup lime juice (freshly squeezed for best flavor)
– 2 tbsp olive oil (or any neutral oil)
– 1 tbsp honey (adjust to taste)
– 1/2 tsp salt
– 1/4 tsp black pepper
– 1/4 cup cilantro, chopped (optional for garnish)

Instructions

1. Preheat a non-stick skillet over medium heat. Add 1 tbsp olive oil.
2. Add tofu cubes to the skillet. Cook for 5-7 minutes, flipping occasionally, until golden brown on all sides.
3. While tofu cooks, whisk together lime juice, remaining olive oil, honey, salt, and pepper in a small bowl to make the dressing.
4. In a large bowl, combine mixed greens, diced mangoes, and cooked tofu.
5. Drizzle the lime dressing over the salad. Toss gently to combine.
6. Garnish with chopped cilantro before serving, if desired.

Not only is this salad bursting with flavors, but the contrast between the creamy tofu and juicy mangoes is delightful. Serve it chilled for an extra refreshing touch or alongside grilled chicken for a heartier meal.

Quinoa and Tofu Salad

Mixing protein-packed quinoa with crispy tofu creates a satisfying salad that’s both nutritious and easy to make. Perfect for meal prep or a quick lunch, this dish is versatile and flavorful.

Ingredients

– 1 cup quinoa, rinsed (for better texture)
– 14 oz firm tofu, pressed and cubed (extra firm works too)
– 2 tbsp olive oil (or any neutral oil)
– 1 tbsp soy sauce (low sodium if preferred)
– 1 tsp garlic powder (adjust to taste)
– 1/2 tsp salt (adjust to taste)
– 1/4 tsp black pepper (freshly ground for best flavor)
– 2 cups mixed greens (spinach or arugula are great)
– 1/4 cup diced red onion (soak in water to mellow if desired)
– 1/4 cup chopped cilantro (or parsley for a different herb)
– 2 tbsp lemon juice (freshly squeezed for brightness)

Instructions

1. Cook quinoa according to package instructions, then fluff with a fork and let cool. Tip: Spread on a tray to cool faster.
2. Heat olive oil in a pan over medium-high heat. Add tofu cubes and cook until golden on all sides, about 10 minutes. Tip: Don’t overcrowd the pan for even crisping.
3. Lower heat to medium. Add soy sauce, garlic powder, salt, and pepper to the tofu. Stir to coat evenly and cook for 2 more minutes. Tip: The soy sauce adds umami and helps the seasoning stick.
4. In a large bowl, combine cooled quinoa, cooked tofu, mixed greens, red onion, cilantro, and lemon juice. Toss gently to mix. Tip: Add lemon juice last to keep greens fresh.
Savor the contrast of textures from the crispy tofu and fluffy quinoa, with the lemon juice adding a refreshing zing. Serve chilled or at room temperature, topped with extra herbs for a pop of color.

Kale and Tofu Salad with Tahini Dressing

Craving a nutritious yet satisfying meal? This kale and tofu salad with tahini dressing is your answer. It’s packed with flavor and ready in minutes.

Ingredients

• 1 bunch kale, stems removed and leaves chopped (massage leaves for tenderness)
• 14 oz firm tofu, pressed and cubed (pat dry for better texture)
• 2 tbsp olive oil (or any neutral oil)
• 1/4 tsp salt (adjust to taste)
• 1/4 tsp black pepper (adjust to taste)
• 2 tbsp tahini (stir well before using)
• 1 tbsp lemon juice (freshly squeezed for best flavor)
• 1 tbsp water (adjust for desired dressing consistency)
• 1 clove garlic, minced (optional for extra kick)

Instructions

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. Toss tofu cubes with 1 tbsp olive oil, salt, and pepper. Spread on the baking sheet.
3. Bake tofu for 25 minutes, flipping halfway, until golden and crispy.
4. In a large bowl, massage kale with remaining 1 tbsp olive oil for 2 minutes to soften.
5. Whisk tahini, lemon juice, water, and garlic in a small bowl until smooth.
6. Add baked tofu to kale. Drizzle with tahini dressing and toss to coat.

Fresh and crunchy, this salad offers a perfect balance of textures. Serve it as a main or alongside grilled meats for a hearty meal.

Thai Tofu Salad with Peanut Dressing

Always looking for a quick, flavorful meal? This Thai Tofu Salad with Peanut Dressing is your answer. Packed with fresh veggies and a creamy dressing, it’s a no-fuss dish.

Ingredients

• 14 oz firm tofu, pressed and cubed (for better texture)
• 2 cups mixed greens (or any salad base you prefer)
• 1/2 cup shredded carrots (buy pre-shredded to save time)
• 1/4 cup chopped cilantro (stems add flavor too)
• 1/4 cup roasted peanuts (crushed, for crunch)
• 2 tbsp soy sauce (low sodium works)
• 1 tbsp lime juice (fresh is best)
• 2 tbsp peanut butter (smooth or chunky)
• 1 tbsp honey (or maple syrup for vegan)
• 1 tsp grated ginger (use fresh for zing)
• 1 clove garlic, minced (adjust to taste)
• 1 tbsp water (to thin dressing if needed)

Instructions

1. Press tofu for 15 minutes, then cut into 1-inch cubes.
2. Heat a non-stick pan over medium heat. Add tofu cubes, cook for 5 minutes per side until golden. Tip: Don’t overcrowd the pan for even browning.
3. In a bowl, whisk together soy sauce, lime juice, peanut butter, honey, ginger, garlic, and water until smooth. Tip: Adjust water to reach desired dressing consistency.
4. In a large bowl, combine mixed greens, carrots, and cilantro. Add cooked tofu and drizzle with peanut dressing. Tip: Toss gently to coat evenly without crushing the tofu.
5. Sprinkle crushed peanuts on top before serving.

Fresh and crunchy with a creamy, tangy dressing, this salad is a texture lover’s dream. Serve it in lettuce cups for a fun twist.

BBQ Tofu Salad with Corn and Black Beans

This BBQ tofu salad is a summer staple, packed with smoky flavors and fresh textures. Tofu soaks up the BBQ sauce, while corn and black beans add sweetness and heartiness.

Ingredients

• 14 oz firm tofu, pressed and cubed (pat dry for better browning)
• 1 cup BBQ sauce (choose a smoky variety for depth)
• 1 cup corn kernels (fresh or frozen, thawed)
• 1 cup black beans, rinsed and drained (canned is fine)
• 2 tbsp olive oil (or any neutral oil)
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground preferred)

Instructions

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. Toss tofu cubes with 1 tbsp olive oil, salt, and pepper. Spread on the baking sheet.
3. Bake for 25 minutes, flipping halfway, until golden and crispy.
4. Heat remaining oil in a pan over medium heat. Add corn and black beans. Cook for 5 minutes, stirring occasionally.
5. Add baked tofu and BBQ sauce to the pan. Stir gently to coat. Cook for 2 minutes to warm through.
6. Tip: For extra crispiness, broil the tofu for the last 2 minutes of baking.
7. Tip: Let the salad sit for 5 minutes before serving to allow flavors to meld.
8. Tip: Serve over greens for a lighter meal or as a filling for tacos.

Juicy tofu pieces contrast with the crunch of corn and creaminess of beans. Try topping with avocado slices or a squeeze of lime for extra freshness.

Mediterranean Tofu Salad

Now, let’s dive into a refreshing Mediterranean Tofu Salad that’s perfect for summer. This dish combines crisp veggies and hearty tofu with a zesty dressing for a light yet satisfying meal.

Ingredients

• 1 block firm tofu, pressed and cubed (use a tofu press for best results)
• 2 cups cherry tomatoes, halved (or any small tomatoes)
• 1 cucumber, diced (peel if desired)
• 1/2 red onion, thinly sliced (soak in cold water to mellow the flavor)
• 1/4 cup Kalamata olives, pitted and halved
• 2 tbsp extra virgin olive oil (or any neutral oil)
• 1 tbsp lemon juice (freshly squeezed for best flavor)
• 1 tsp dried oregano (adjust to taste)
• Salt and pepper to taste

Instructions

1. Preheat a non-stick skillet over medium heat. Add 1 tbsp olive oil.
2. Add tofu cubes to the skillet. Cook for 5-7 minutes, flipping occasionally, until golden brown on all sides.
3. While tofu cooks, prepare the dressing. In a small bowl, whisk together remaining olive oil, lemon juice, oregano, salt, and pepper.
4. In a large bowl, combine cherry tomatoes, cucumber, red onion, and olives.
5. Add cooked tofu to the bowl with vegetables. Drizzle dressing over the top.
6. Toss gently to combine all ingredients evenly.

Perfect for a quick lunch or a side dish, this salad offers a crunchy texture and a bright, tangy flavor. Serve it over a bed of greens or with a slice of crusty bread for a complete meal.

Tofu Caesar Salad

Perfect for a quick lunch or a light dinner, this Tofu Caesar Salad brings a fresh twist to the classic. Packed with crisp greens and creamy dressing, it’s a satisfying meal any day.

Ingredients

• 1 block firm tofu, pressed and cubed (use a tofu press for firmer texture)
• 2 cups romaine lettuce, chopped (or any leafy greens)
• 1/4 cup Caesar dressing (homemade or store-bought)
• 1/4 cup grated Parmesan cheese (optional for vegans)
• 1 tbsp olive oil (or any neutral oil)
• 1/2 tsp garlic powder (adjust to taste)
• 1/4 tsp salt (adjust to taste)
• 1/4 tsp black pepper (adjust to taste)
• 1/2 cup croutons (homemade for extra crunch)

Instructions

1. Preheat a non-stick skillet over medium heat. Add 1 tbsp olive oil.
2. Add cubed tofu to the skillet. Cook for 5 minutes, stirring occasionally, until golden.
3. Sprinkle garlic powder, salt, and black pepper over tofu. Stir to coat evenly. Cook for another 2 minutes.
4. Remove tofu from heat. Let it cool slightly.
5. In a large bowl, combine chopped romaine lettuce and Caesar dressing. Toss well.
6. Add cooked tofu and croutons to the bowl. Gently mix to combine.
7. Sprinkle grated Parmesan cheese on top before serving, if using.

Rich in textures, this salad offers a creamy dressing contrast with crispy croutons and tender tofu. Serve it with a slice of crusty bread for a complete meal.

Spring Roll Tofu Salad

Grab your chopsticks for a fresh, crunchy Spring Roll Tofu Salad that’s bursting with flavors and textures. This dish is a vibrant mix of crisp vegetables and savory tofu, perfect for a light lunch or dinner.

Ingredients

– 14 oz firm tofu, pressed and cubed (for better texture)
– 2 cups shredded cabbage (green or purple for color)
– 1 cup shredded carrots (buy pre-shredded to save time)
– 1/2 cup chopped cilantro (stems add flavor too)
– 1/4 cup rice vinegar (or apple cider vinegar for a sweeter tang)
– 2 tbsp soy sauce (low sodium if preferred)
– 1 tbsp sesame oil (toasted for depth)
– 1 tbsp honey (or maple syrup for vegan option)
– 1 tsp grated ginger (fresh for best flavor)
– 1 clove garlic, minced (use a press for ease)
– 1/2 tsp red pepper flakes (adjust to heat preference)

Instructions

1. Press tofu for 15 minutes under a heavy object to remove excess water, then cube.
2. In a large bowl, whisk together rice vinegar, soy sauce, sesame oil, honey, ginger, garlic, and red pepper flakes.
3. Add tofu cubes to the bowl, gently tossing to coat. Let marinate for 10 minutes.
4. Heat a non-stick skillet over medium-high heat. Add tofu, reserving marinade. Cook for 5 minutes per side until golden.
5. In the same bowl, combine cabbage, carrots, and cilantro. Add reserved marinade and toss.
6. Top the vegetable mix with cooked tofu. Serve immediately.

Unwrap the layers of flavor in every bite of this Spring Roll Tofu Salad. The tofu’s crisp exterior gives way to a soft center, while the vegetables stay crunchy. Try serving it in lettuce cups for a fun, hands-on meal.

Tofu and Edamame Salad

Unlock a refreshing, protein-packed meal with this Tofu and Edamame Salad. Perfect for quick lunches or light dinners, it’s a breeze to make.

Ingredients

• 1 block firm tofu, pressed and cubed (extra firm works best)
• 1 cup shelled edamame, thawed if frozen
• 2 tbsp sesame oil (or any neutral oil)
• 1 tbsp soy sauce (low sodium preferred)
• 1 tbsp rice vinegar (adjust to taste)
• 1 tsp honey (or maple syrup for vegan option)
• 1/2 tsp grated ginger (fresh is best)
• 1/4 tsp red pepper flakes (optional for heat)
• 2 green onions, thinly sliced
• 1 tbsp sesame seeds, toasted

Instructions

1. Press tofu for 15 minutes to remove excess water, then cut into 1-inch cubes.
2. Heat sesame oil in a non-stick pan over medium-high heat. Add tofu cubes and cook until golden brown on all sides, about 10 minutes. Tip: Don’t overcrowd the pan to ensure even browning.
3. In a small bowl, whisk together soy sauce, rice vinegar, honey, and grated ginger. Set aside.
4. In a large bowl, combine cooked tofu, edamame, and green onions. Pour dressing over and toss gently to coat. Tip: Let the salad sit for 5 minutes to absorb flavors.
5. Sprinkle with toasted sesame seeds and red pepper flakes before serving. Tip: For extra crunch, add chopped peanuts or almonds.

Juicy tofu and crisp edamame make this salad a textural delight. Serve it over a bed of greens or with a side of brown rice for a fuller meal.

Curried Tofu Salad with Raisins

Zesty and satisfying, this Curried Tofu Salad with Raisins is a quick fix for lunch or a light dinner. Packed with flavor, it’s a vegan delight that doesn’t skimp on taste or texture.

Ingredients

– 1 block (14 oz) firm tofu, pressed and crumbled (extra firm works best for texture)
– 1/2 cup mayonnaise (vegan mayo for a dairy-free option)
– 1 tbsp curry powder (adjust for more or less spice)
– 1/4 cup raisins (golden raisins add a nice color contrast)
– 1/4 cup diced celery (for crunch)
– 1 tbsp lemon juice (freshly squeezed for best flavor)
– Salt to taste (start with 1/4 tsp)

Instructions

1. Press the tofu for 15 minutes to remove excess water, then crumble into a large bowl.
2. Add mayonnaise, curry powder, raisins, diced celery, lemon juice, and salt to the bowl.
3. Mix all ingredients until well combined. Taste and adjust seasoning if necessary.
4. Let the salad chill in the refrigerator for at least 30 minutes before serving to allow flavors to meld.
5. Serve chilled on a bed of greens, in a sandwich, or with crackers for a crunchy contrast.
Rich in flavors and textures, this salad offers a creamy yet crunchy bite with a sweet and spicy kick. Perfect for meal prep, it tastes even better the next day as the flavors deepen.

Tofu Salad with Ginger Soy Dressing

Perfect for a light lunch or a side, this tofu salad packs a flavorful punch with its ginger soy dressing.

Ingredients

• 14 oz firm tofu, pressed and cubed (for better texture)
• 2 cups mixed greens (spinach, arugula, or your choice)
• 1/4 cup shredded carrots (for crunch)
• 2 tbsp soy sauce (low sodium preferred)
• 1 tbsp sesame oil (or any neutral oil)
• 1 tbsp grated ginger (fresh for best flavor)
• 1 tbsp honey (adjust to taste)
• 1 tsp rice vinegar (for tanginess)
• 1/2 tsp red pepper flakes (optional for heat)

Instructions

1. Press tofu for 30 minutes to remove excess water, then cut into 1-inch cubes.
2. Heat a non-stick pan over medium heat. Add tofu cubes and cook until golden on all sides, about 5 minutes per side.
3. In a small bowl, whisk together soy sauce, sesame oil, grated ginger, honey, rice vinegar, and red pepper flakes until well combined.
4. In a large bowl, combine mixed greens, shredded carrots, and cooked tofu cubes.
5. Drizzle the dressing over the salad and toss gently to coat all ingredients evenly.
6. Serve immediately for the best texture and flavor.

Vibrant and refreshing, this salad offers a delightful contrast between the crispy tofu and the tender greens. Try adding avocado slices for extra creaminess or sprinkle with sesame seeds for a nutty finish.

Warm Tofu Salad with Mushrooms and Spinach

Tofu salad gets a warm, comforting twist with mushrooms and spinach. This dish is quick, nutritious, and packed with umami flavors.

Ingredients

– 14 oz firm tofu, pressed and cubed (for better texture)
– 2 cups sliced mushrooms (cremini or button)
– 4 cups fresh spinach (stems removed)
– 2 tbsp olive oil (or any neutral oil)
– 1 tbsp soy sauce (adjust to taste)
– 1 tsp sesame oil (for depth of flavor)
– 2 cloves garlic, minced (fresh is best)
– 1/2 tsp red pepper flakes (optional for heat)

Instructions

1. Heat olive oil in a large skillet over medium heat (350°F).
2. Add cubed tofu to the skillet. Cook for 5 minutes until golden, stirring occasionally for even browning.
3. Push tofu to one side of the skillet. Add minced garlic and red pepper flakes to the empty space. Sauté for 30 seconds until fragrant.
4. Add sliced mushrooms to the skillet. Cook for 4 minutes, stirring occasionally, until mushrooms are tender.
5. Stir in spinach and soy sauce. Cook for 2 minutes until spinach is just wilted.
6. Drizzle with sesame oil. Toss everything together gently to combine.
7. Remove from heat. Serve immediately while warm.

Best enjoyed fresh, this salad offers a delightful contrast between the crispy tofu and tender vegetables. For an extra crunch, sprinkle with toasted sesame seeds before serving.

Tofu and Cucumber Salad with Mint

Whipping up a refreshing Tofu and Cucumber Salad with Mint is easier than you think. Perfect for those hot summer days when you crave something light yet satisfying.

Ingredients

• 1 block firm tofu, pressed and cubed (use a tofu press for firmer texture)
• 2 medium cucumbers, thinly sliced (English cucumbers work best)
• 1/4 cup fresh mint leaves, chopped (pack them loosely for measurement)
• 2 tbsp olive oil (or any neutral oil)
• 1 tbsp rice vinegar (adjust to taste)
• 1 tsp honey (substitute with agave for vegan option)
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground preferred)

Instructions

1. Press the tofu for 30 minutes to remove excess water, then cut into 1-inch cubes.
2. In a large bowl, whisk together olive oil, rice vinegar, honey, salt, and black pepper until well combined.
3. Add the tofu cubes to the bowl and gently toss to coat. Let marinate for 10 minutes for deeper flavor.
4. Add the sliced cucumbers and chopped mint to the bowl with the tofu and dressing.
5. Toss all ingredients gently until evenly coated with the dressing. Tip: Use your hands for a more even mix.
6. Let the salad sit for 5 minutes before serving to allow flavors to meld. Tip: Chilling for 15 minutes enhances freshness.
7. Serve chilled or at room temperature. Tip: Garnish with extra mint leaves for a pop of color.

Zesty and crisp, this salad offers a delightful contrast between the creamy tofu and crunchy cucumbers. Try serving it over a bed of greens or alongside grilled meats for a complete meal.

Tofu Salad with Roasted Vegetables

Brighten up your meal with this simple yet flavorful tofu salad paired with roasted vegetables. Perfect for a quick lunch or a light dinner, it’s packed with nutrients and easy to make.

Ingredients

• 1 block firm tofu, pressed and cubed (pat dry for better roasting)
• 2 cups mixed vegetables (e.g., bell peppers, zucchini, and carrots), chopped
• 2 tbsp olive oil (or any neutral oil)
• 1 tbsp soy sauce (adjust to taste)
• 1 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp lemon juice (fresh for best flavor)

Instructions

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. In a large bowl, toss tofu cubes and chopped vegetables with olive oil, soy sauce, garlic powder, salt, and black pepper until evenly coated.
3. Spread the mixture in a single layer on the prepared baking sheet. Roast for 25-30 minutes, stirring halfway, until vegetables are tender and tofu is golden.
4. Remove from oven and drizzle with lemon juice. Toss gently to combine.
5. Let cool slightly before serving to allow flavors to meld.

Packed with a variety of textures from crispy tofu to soft vegetables, this salad offers a satisfying crunch. The lemon juice adds a refreshing zing, making it a great dish to serve chilled on a warm day or as a side to grilled meats.

Conclusion

Whether you’re a tofu enthusiast or just looking to add more plant-based meals to your diet, these 18 delicious tofu salad recipes offer something for everyone. Packed with nutrients and bursting with flavors, they’re perfect for any meal. We’d love to hear which recipes you try and love—drop a comment below! Don’t forget to share your favorites on Pinterest to spread the tofu love. Happy cooking!

Michael Johnson

Michael Johnson is the founder of Pan Mastery, Inspired by his blacksmith grandfather’s legacy has a deep appreciation for hand-crafted pots and pans, he provides invaluable guides, reviews, and recipes to enhance your culinary journey.