Tofu Chicken Salad
Transform your lunchtime routine with this flavorful and protein-packed Tofu Chicken Salad—a plant-based twist on a classic favorite! Made with crumbled extra-firm tofu, this vegan recipe is loaded with crunchy celery, tangy red onion, and fresh parsley, all tied together by a creamy, zesty dressing featuring vegan mayonnaise, Dijon mustard, and a hint of nutritional yeast for a savory boost. Ready in just 25 minutes, this quick and easy salad is perfect as a filling for sandwiches and wraps or as a wholesome topping for greens and crackers. Whether you're a tofu enthusiast or looking to explore meatless meals, this recipe delivers on taste, texture, and versatility.
Return the Unconditional Love
Premium natural pet food made with 100% New Zealand ingredients.
Wholesome nutrition for your furry family
Recipe Information
Ingredients
- 1 block (14 oz) Extra-firm tofu
- 0.5 cup Vegan mayonnaise
- 2 large Celery stalks
- 0.25 cup Red onion
- 1 tablespoon Dijon mustard
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh parsley
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Onion powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 tablespoon Nutritional yeast
Instructions
Press the tofu: Remove the tofu from its packaging and drain the water. Wrap the tofu block in a clean kitchen towel, place it on a plate, and set a heavy object (like a skillet or cans) on top. Let it press for 15 minutes to remove excess moisture.
While the tofu is pressing, finely slice the celery stalks, dice the red onion, and chop the fresh parsley.
Crumble the pressed tofu: Once the tofu is sufficiently drained, use your hands or a fork to crumble it into small, bite-sized pieces in a mixing bowl. Aim for a texture similar to shredded chicken.
In a separate small bowl, mix the vegan mayonnaise, Dijon mustard, lemon juice, garlic powder, onion powder, nutritional yeast, salt, and black pepper until well combined to create the dressing.
Add the celery, red onion, and parsley to the bowl with the crumbled tofu. Pour the dressing over the mixture and gently stir until all the ingredients are evenly coated.
Taste the salad and adjust the seasonings as needed. Add more salt, pepper, or lemon juice to suit your taste.
Cover the salad and refrigerate for at least 15 minutes to allow the flavors to meld together.
Serve the tofu chicken salad as a filling for sandwiches or wraps, or enjoy it on its own over a bed of greens or crackers.
Nutrition Facts
Calories |
234 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.3 g | 18% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 7 mg | 2% | |
| Sodium | 512 mg | 22% | |
| Total Carbohydrate | 10.7 g | 4% | |
| Dietary Fiber | 3.3 g | 12% | |
| Total Sugars | 2.7 g | ||
| Protein | 16.1 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 370 mg | 28% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 261 mg | 6% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
