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The Only Tofu Salad Recipe You Need

Ready for a light, refreshing meal that doesn't skimp on flavor? This tofu salad is it! It's simple, it's quick, and trust me — it's totally satisfying!
tofu salad recipe

Hold your horses because this tofu salad recipe will blow your brains out. And I mean that in a good way.

I love this tofu salad recipe because it’s healthy and delicious, and like all my other recipes, it takes less time in the kitchen. As I mentioned in my most recent post, I just came off the keto diet. Honestly, what kept me full during that season was this salad. I would always eat it at work with a side of fruit, and it had me filled!

Since transitioning into veganism, I’ve been eating a lot of tofu. It is a great way to add protein to your diet. There are many ways to incorporate tofu into your meals without even noticing it’s there. It’s so versatile! And the best part? It’s healthy! Tofu contains no cholesterol and is high in protein, calcium, and iron. You can even make desserts with it!

But maybe you still need to learn how to cook with tofu… Well, fear not; this post will help you prepare your tofu properly.

The only Tofu Salad recipe you need

Ingredients for Tofu Salad Recipe

  • ¼ block tofu: Adds a protein-rich and slightly creamy texture. Can be scrambled or cut into bite-sized pieces to provide a satisfying, meaty element. To marinate the tofu, I used a combination of Soy sauce, lime juice, olive oil, ground ginger, minced garlic, allspice, ground cinnamon, black pepper, salt, nutmeg, thyme, brown sugar. This combination I believe gives this tofu salad recipe more flavor.
  • 1 cup mixed greens: A blend of baby spinach, lettuce, kale, and arugula. This mix offers a variety of textures and flavors that I love, from tender and mild to crisp and peppery, providing a nutritious base for the salad.
  • ¼ cup shredded carrot: This just brings a sweet crunch and vibrant color, enhancing both the taste and visual appeal of the salad. If you want some crunch but aren’t a fan or carrots, you can use nuts.
  • ½ red bell pepper, diced: Adds a juicy, sweet flavor and a pop of bright color.
  • ½ green bell pepper, diced: Offers a mild, slightly bitter taste that I feel balances the sweetness of the red bell pepper.
  • ½ onion, diced: Provides a sharp, tangy flavor that adds some depth and a bit of spice to the salad.
  • 1 handful cherry tomatoes, sliced in half: For some sweetness and acidity that further balances the tofu salad.

How to make the Vinaigrette Dressing

Balsamic vinaigrette has an intense, rich flavor that pairs well with fresh greens and bold ingredients like tomatoes, avocados, bell peppers, and many others.

To make the dressing, combine 4 tbsps of balsamic vinegar with two tablespoons of olive oil in a bowl or jar. Add minced garlic or garlic powder, dijon mustard, honey or maple syrup, salt, and pepper to taste.

You can use this dressing on its own or as a marinade for meat, fish, or any meat substitute before you cook.

The only Tofu Salad recipe you need

Preparing the Tofu Salad

I decided to use crumbled tofu for this recipe, but feel free to cut yours into bite-sized pieces.

The trick is all in the preparation, so follow these steps to ensure you get a great tasting tofu salad recipe.

Step 1: Marinate and Cook your Tofu

Marinate your tofu for at least 15 minutes before cooking to absorb all the spicy goodness of your marinade! Usually, I prefer to bake tofu, but for this recipe, I sautéed it in a skillet on medium heat with a little oil until browned. It made the preparation much faster, and I didn’t have to wait for a preheated oven.

Step 2: Assemble your tofu salad

Once your tofu is done, add it to a salad bowl or plate, along with the rest of your ingredients and top it with your balsamic vinaigrette dressing. And you’re done!

Why this recipe works

Do you know what’s great about this salad recipe? It’s so simple, but it’s also so versatile. You can add whatever veggies you want, and it will still be delicious. And it’s perfect for any occasion—you can serve it at a party or bring it to work, or just make a big serving for yourself and eat leftovers for days.

It is a great way to use up all the vegetables in your fridge!

So go ahead and get cooking! Plus, tag me on Pinterest if you gave this a try.

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The only tofu salad recipe you need

Tofu salad recipe that will blow your mind.
Total Time45 minutes
Course: Salad
Cuisine: American
Servings: 2 persons
Calories: 462kcal
Author: Eleanor


  • ¼ block tofu - (scrambled or cut into bite-sized pieces)
  • 1 cup mixed greens - (containing baby spinach, lettuce, kale, and arugula)
  • ¼ cup carrot - shredded
  • ½ red bell peppers - diced
  • ½ green bell peppers - diced
  • ½ onion - diced
  • 1 handful cherry tomatoes - sliced in half

Tofu Marinade

  • 2 tbsps soy sauce
  • 2 tbsps lime juice
  • 1 tbsp olive oil
  • ½ tsp ground ginger
  • 1 tsp garlic - minced
  • ½ tsp allspice
  • ½ tsp ground cinnamon
  • ½ tsp black pepper
  • ½ tsp salt
  • ½ tsp nutmeg
  • ½ tsp thyme
  • 1 tbsp brown sugar

Balsalmic Dressing

  • 4 tbsps Balsamic Vinaigrette -
  • 2 tbsps olive oil
  • 1 tsp dijon mustard
  • 1 tsp maple syrup
  • ½ tsp salt
  • ½ tsp black pepper
  • 1 tsp garlic - minced


Preparing the Tofu

  • Drain tofu and pat dry with a paper towel. Break the tofu into crumbles and set aside.
  • In a small bowl, combine soy sauce, rice vinegar, sesame oil, ginger, garlic, and all other spices for the marinade together. Once combined, add in the tofu.
  • Cover the bowl with sealing wrap and leave to marinate for at least 30 mins (This gives the tofu enough time to soak up the ingredients.)
  • To a skillet on medium heat, add some olive oil, and saute the marinated tofu until browned (usually about 10 minutes).

Balsamic Vinaigrette Dressing

  • In a small bowl, combine balsamic vinaigrette, olive oil, salt, pepper, dijon mustard, minced garlic, and honey.

Making the salad

  • Add all mixed greens into a shallow bowl, then top with sliced carrots, cherry tomatoes, red & green bell peppers, onions, and tofu.
  • Gently pour in the vinaigrette dressing and combine.
  • Sprinkle some sesame seeds (optional) and serve.


Feel free to use any mixed greens you prefer. If you have only spinach or lettuce, that would work just fine. 

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