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Introducing my super simple Tofu Salad recipe that is sure to impress! This easy meal is ready to enjoy in about 15 minutes. It is full of fresh vegetables and a salad dressing that is sure to impress!

crispy tofu salad with vegetables.

Recipe Difficulty – Very Easy

Why this recipe works

This cold Tofu Salad works great as a main course when you’re wanting something lighter in the summer or a side dish alongside a heartier meal. 

If you haven’t tried tofu in salad, you’re in for a treat! Tofu itself doesn’t have much flavour, but with the marinated tofu combined with the amazing peanut dressing, your taste buds will be dancing! The crispy tofu, healthy leafy greens, crunchy vegetables, and peanut dressing make for a crispy tofu salad that you’ll want to enjoy again and again!

This salad with tofu is incredibly easy to make! It is affordable and accessible. All of the ingredients are easily found at local grocery stores. 

The best part of this easy salad is how versatile it is! Don’t like tofu? Swap it for chicken or leave it out! Not a fan of cabbage? Keep it to lettuce! If you need to feed a lot of people, simply double or triple the recipe! For some other delicious tofu recipes, try my One Pan Tofu Fajitas or my Easy Vegan Quiche with Tofu on this site.

Ingredients to make Tofu Salad

Ingredients to make Tofu Salad.
  1. Firm Tofu – I use firm tofu for salad because I feel it fries up the best without having too much extra liquid.
  2. Paprika – brings a nice smoky taste to the tofu.
  3. Onion Powder – gives a classic umami flavor.
  4. Garlic Powder – pairs perfectly with the onion powder.
  5. Red Pepper Flakes – give a nice bit of a kick to this salad.
  6. Olive Oil – is used to marinate and then fry up the tofu.
  7. Red Bell Pepper – gives a nice colour and crunch.
  8. Head of Romaine Lettuce – forms the base of this salad.
  9. Medium Tomatoes – give a great pop of flavour.
  10. Red Cabbage – helps add some variety to this salad.
  11. Peanut Dressing – My Peanut Salad Dressing is a delicious combination of peanut butter, maple syrup, tamari (or soy sauce), sesame oil, lime juice, garlic powder, and onion powder. It makes for a delicious tofu salad dressing.

See recipe card for full information on ingredients and quantities.

Substitutions

  • Firm Tofu – If you use soft tofu, you may need to use paper towels, a clean tea towel, or a tofu press to get rid of excess water. You could also use extra firm tofu if you prefer.
  • Seasonings – Feel free to adjust seasoning amounts and types to your preferences. You could try curry powder, sesame seeds, 
  • Vegetables – These are so versatile! Feel free to use what you like best or what you have on hand. Some great additions would be green onions, red onion, spring mix, spinach, avocado, 
  • Dressing – I definitely recommend my peanut dressing, but it is a pretty basic salad that will work with many great flavours! You could try my Maple Dijon Dressing or a creamy avocado, vegan ranch dressing, tahini dressing, sesame dressing, or just lemon juice mixed with Vegan Mayo.

Variations

  • Spicy – add some chili peppers to the peanut dressing for a little more of a kick. You could also chop up some chlilis into the salad.
  • Deluxe – Try adding some more veg for a more deluxe salad. You can add some peanuts or sweet potatoes for a heartier dish.
  • Kid friendly – Make sure to adapt the vegetables to what you know your child will eat. You could also leave the red pepper flakes out if needed.

How to make Tofu Salad

tofu cubes on a cutting board.

Step 1: Firstly, drain the block of tofu and cut into equal sized cubes around 2cm by 2cm.

cubed tofu mixed with olive oil, paprika, onion powder, garlic powder, and red pepper flakes in a bowl.

Step 2: Add the cubed tofu into a mixing bowl along with 1 tbsp olive oil, paprika, onion powder, garlic powder, and red pepper flakes. Mix until all the tofu is evenly coated.

golden tofu in a pan.

Step 3: Heat a non-stick pan with 1tbsp of olive oil and add in the tofu. Continue turning until each side is golden brown, roughly 10 minutes. If you want to air fry the tofu instead, simply place in the air fryer basket after step 2 for 10 minutes at 200C until crispy.

lettuce, red pepper, cabbage and tomatoes on a cutting board.

Step 4: Meanwhile, roughly chop the lettuce, thinly slice the red bell pepper and cabbage, and quarter the tomatoes.

peanut dressing in a glass jar.

Step 5: Prepare the peanut dressing by adding all the ingredients into a jar and whisk or stir until a smooth dressing forms.

mixing tofu salad with peanut dressing.

Step 6: Add everything into a large mixing bowl and toss until well combined.

Hint: If you disagree on how much dressing to add to the tofu salad ingredients, continue serving that separately. It will also allow you to better save salad for another day without it getting soggy.

Leftovers

Leftovers will keep in the fridge for 3-4 days in an airtight container. Keep dressing separate for best results.

Recipe FAQs

What is tofu salad made of?

I like to keep my tofu salad simple! I cook up some fried tofu with some basic seasonings and combine it with some fresh veg. To top it off, I use my delicious peanut dressing.

Which tofu is best for salad?

I recommend firm tofu for salad. Extra-firm tofu may also work, but l prefer the moisture level in firm tofu. If you use a softer tofu, make sure to get rid of any excess moisture. I don’t recommend using silken tofu.

How do you prepare tofu salad?

I start by chopping up my tofu and covering it in a type of tofu marinade. I then fry it up in a bit of oil. While it fries, I prep the simple salad and easy dressing. Finally, I toss it all together and enjoy! The end result is absolutely delicious!

Is tofu salad healthy?

How healthy your tofu salad is determined by what dressing you put on it! My peanut butter dressing is delicious and healthy. Everything else in the salad – tofu and vegetables, have natural health benefits.

More Easy Salad Recipe

healthy tofu salad with fresh vegetables on a plate.

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5 from 7 votes

Tofu Salad

Perfect for a quick lunch or a light dinner, this tofu salad is bursting with fresh flavours and a peanut dressing deliciously ties it all together!
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 4
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Ingredients 

  • 450 g firm tofu
  • ½ tsp paprika
  • ½ tsp onion powder
  • ¼ tsp garlic powder
  • 1 pinch red pepper flakes
  • 1 tbsp olive oil
  • 1 red bell pepper
  • 1 head of romaine lettuce
  • 5 medium tomatoes
  • ½ red cabbage

Peanut Dressing

  • 3 tbsp peanut butter, I used crunchy
  • 2 tbsp maple syrup, or honey
  • 2 tbsp tamari, or soy sauce
  • 1 tbsp sesame oil
  • ½ juice lime
  • ¼ tsp garlic powder
  • ½ tsp onion powder

Instructions 

  • Drain the tofu and cut into equal sized cubes (around 2cm by 2cm).
  • Add the cubed tofu into a mixing bowl along with the paprika, onion powder, garlic powder, red pepper flakes and 1 tbsp olive oil and mix until all the tofu is evenly coated.
  • Heat a non stick pan with 1 tbsp of olive oil and add in the tofu. Keep turning until each side is golden (roughly 10 minutes).
  • Meanwhile, roughly chop the lettuce, thinly slice the red bell pepper and red cabbage and quarter the tomatoes.
  • Prepare the peanut dressing by adding all the ingredients into a jar and whisk/stir until a smooth dressing forms.
  • Add all the chopped salad ingredients, tofu and peanut dressing into a large mixing bowl and toss until well combined.

Notes

Step-by-Step Photos: My blog post includes helpful step-by-step photos to help guide you through making this recipe.
Substitutions & Variations: I have included a list of these in the post above.
To Store: Store in an airtight container in the fridge for 3-4 days.
To Freeze: I wouldn’t recommend freezing this recipe.
Tip 1: If you’re planning to have leftovers or what to meal prep, consider only putting the dressing on the portion you’ll be enjoying and save the rest for when you have more later.
Tip 2: If you want a bit more heartiness to this salad, add some quinoa or rice.
Tip 3: If you want to air fry the tofu instead, simply place in the air fryer basket after step 2 for 10 minutes at 200C until crispy.

Nutrition

Calories: 355kcal | Carbohydrates: 34g | Protein: 19g | Fat: 18g | Saturated Fat: 2g | Fiber: 11g | Sugar: 20g
Did you make this recipe? Tag me Today!Tag @HealthyLivingJames on Instagram and use #HealthyLivingJames!
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About James Wythe

Hey, I'm James! A fully qualified health coach, cookbook author, full time food blogger and new dad with over 1 million followers. I started this journey after a sudden illness left me bed bound for 2 years and housebound for 4 years! I’m here to help you make healthy and delicious food for you and your family in less time!

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Recipe Rating




8 Comments

  1. 5 stars
    Love the simplicity of your website…no gimmicky contents. Your recipes work.
    I hadn’t used tofu before but kept meaning to. I used firm tofu but did press and airfry. I was surprised at the texture, very much like the best fried chicken i remember ever eating!
    It’s a solid basic recipe for adding your own stuff and playing around with.
    Finally your peanut butter dressing..woww so good that i now have a jar permanently in my fridge, it helps I’m a peanut butter addict..
    Thank you for all the good stuff.

  2. 5 stars
    Hey James, I’m so glad I’ve found your recipes!

    Loved this – first time I’ve used tofu, which I cooked in the air fryer. Wasn’t particularly crispy so will fry next time. The dressing is utterly delicious!

  3. 5 stars
    Hi there James! I wanted to let you know how much I enjoyed your recipe! I live in Alabama( Vegans in Alabama exist!!) and it is already 77 degrees ( February!) so I opted on grilling all the veg and added some eggplant in place of the broccoli. Peanut butter on everything!!! Truly, the sauce is amazing. I look forward to trying more of your recipes.
    Stacy