Protein-rich, easy, and flavorful, everyone needs a classic tofu egg salad sandwich in their lives! Here are 3 ways to make the perfect, quick lunch.
I can’t believe I’ve blogged this long without posting a tofu egg salad sandwich recipe! It’s one of my favorite things to make when I have some leftover tofu from another dish. After making that luscious layer cake last week, I was in a similar “predicament” again, and had posted to Instagram that I was chowing down on tofu salad with crackers.
One of my readers asked if I had a recipe, and I knew there wasn’t a proper one on my site, so I gave her a quick rundown of what I used. We chatted some more when she suggested that I maybe share a couple of options for this simple dish, and BLAM! Here we are. So, thank you Megan, for the motivation! Also, please check out this GoFundMe for Megan’s mom who has terminal cancer. <3
I’m lucky in that I had all of these ingredients on hand, already! I feel as though most of you will, as well, with the exception of some fresh produce. It worked out perfectly for me because I had some leftover items from working on cookbook recipes!!
Yes, in case you missed it, I’m in the midst of working on cookbook #3. (Really it started late 2018) But, now I’m in the thick of it, so I’ll be looking for recipe testers soon! Let me know in the comments if you’re interested. 😀
Now, back to the tofu egg salad sandwich recipes! Of course, we first have our OG egg salad formula, simple and effective. Next, a Mediterranean take, inspired by my use of capers in place of relish, when I ran out of the latter. Lastly, a Southwestern tofu salad of sorts, with black beans, spices, fresh jalapeño, and more. All renditions are easy to put together, and if you toast the bread ahead of time, they last a couple of days in the fridge for packed lunches!
If you love recipes like this, you definitely need to try these:
- Gochujang Kimchi Tofu Salad
- Chickpea Salad Sandwich {Fuss-Free Vegan Cookbook}
- Curried Tofu Lettuce Cups
Classic Tofu "Egg" Salad Sandwich
Protein-rich, easy, and flavorful, everyone needs a classic tofu egg salad sandwich in their lives! Here are 3 ways to make the perfect, quick lunch.
Ingredients
- 14 ounce (395 g) block of firm tofu, drained and pressed
- 1/4 cup (40 g) vegan mayo
- 1 tablespoon (13 g) pickle relish
- 2 teaspoons yellow mustard
- 1/4 teaspoon onion powder
- 1/4 teaspoon Indian black salt AKA Kala Namak, for the sulfuric flavor
- 1/8 teaspoon black pepper
- 8 slices bread
- 2 cups (40 g) curly kale stems removed and loosely packed
Instructions
- For each of these recipes, you’ll need to remove tofu from its package, wrap it in a kitchen towel and rest stable, heavy items on top of it to press out some moisture. You can also use a tofu press (I love mine!).
- For the Classic Tofu Salad, in a mixing bowl, break up the tofu block into smaller pieces, by hand. Then, add the mayo, relish, mustard, onion powder, black salt, and pepper. Mash it together with a fork, then stir with spatula until evenly combined. Here, you can choose to refrigerate it for later use (up to 7 days), or assemble.
- To assemble, toast your slices of bread, then divide tofu salad amongst four slices, top with kale leaves, then top with remaining bread slices. Serve or store in sealed bags/containers in refrigerator for up to 3 days.
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 215Total Fat: 4gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 516mgCarbohydrates: 36gFiber: 3gSugar: 6gProtein: 9g
The nutrition information is calculated by a plug-in, and isn't always accurate. Please calculate your own with the products that you use, as it will be different for everyone.
Mediterranean Tofu Egg Salad Sandwich
Ingredients
- 14 ounce (395 g) block of firm tofu drained and pressed
- 3 tablespoons (30 g) vegan mayo
- 1 heaping tablespoon (10 g) minced sun-dried tomato
- 1 heaping tablespoon (10 g) minced kalamata olive
- 2 teaspoons dijon mustard
- 2 teaspoons capers with some caper brine
- 1/4 teaspoon garlic powder
- 1/4 teaspoon Indian black salt AKA Kala Namak for the sulfuric flavor
- 8 slices bread
- 2 cups (40 g) baby arugula loosely packed
- 1/4 cup (20 g) thinly sliced red onion
Instructions
- For the Mediterranean Tofu Salad, break up the tofu block into smaller pieces, by hand. Then, add the mayo, sun-dried tomatoes, olives, capers, mustard, garlic powder, and black salt. Mash it together with a fork, then stir with spatula until evenly combined. Here, you can choose to refrigerate it for later use (up to 7 days), or assemble.
- To assemble, toast your slices of bread, then divide tofu salad amongst four slices, top with arugula and red onion, then top with remaining bread slices. Serve or store in sealed bags/containers in refrigerator for up to 3 days.
Nutrition Information:
Yield:
4Serving Size:
1 gramsAmount Per Serving: Unsaturated Fat: 0g
Southwestern Tofu Egg Salad Sandwich
Ingredients
- 14 ounce (395 g) block of firm tofu drained and pressed
- 1/2 cup (95 g) cooked black beans
- 1/4 cup (40 g) vegan mayo
- 1 tablespoon (6 g) minced fresh or pickled jalapeño
- 2 teaspoons yellow mustard
- 1/2 teaspoon chili powder
- 1/4 teaspoon smoked paprika
- 1/4 teaspoon Indian black salt AKA Kala Namak for the sulfuric flavor
- 8 slices bread
- 1 avocado sliced
Instructions
- For the Southwestern Tofu Salad, break up the tofu block into smaller pieces, by hand. Then, add the black beans, mayo, jalapeño, mustard, chili powder, smoked paprika, and black salt. Mash it together with a fork, then stir with spatula until evenly combined. Here, you can choose to refrigerate it for later use (up to 5 days), or assemble.
- To assemble, toast your slices of bread, then divide tofu salad amongst four slices, top with sliced avocado, then top with remaining bread slices. Serve or store in sealed bags/containers in refrigerator for up to 3 days.
Nutrition Information:
Yield:
4Amount Per Serving: Calories: 434Total Fat: 22gSaturated Fat: 2gUnsaturated Fat: 0gCarbohydrates: 42gFiber: 11gSugar: 4gProtein: 20g
The Southwestern Tofu “egg” Salad Sandwich is also in my High-Protein Meal Prep for Two menu!
This post contains an affiliate link.
Vegan Sandwiches Save the Day! Cookbook Review
Wednesday 17th of July 2024
[…] Tofu Egg Salad Sandwich – Three Ways! […]
31 Vegan Sandwiches That Are So Amazing & Irresistible – My Roi List
Friday 30th of September 2022
[…] Read full details on: Vegan Yack Attack […]
Lisa Laufer
Wednesday 18th of August 2021
Thank you for the new takes on an old favorite. I recently started adding a bit of mashed cooked potato to my tofu egg salads which helps bind the tofu ingredients and adds an egg yolk like texture. Thought you might want to give it a try.
Jackie @ Vegan Yack Attack!
Wednesday 18th of August 2021
Oooh, I love that idea! I'll definitely have to try that out so thank you for sharing!
Curried Tofu Lettuce Cups - Vegan Yack Attack
Wednesday 21st of April 2021
[…] tofu – I used this in place of vegan chicken and loved how I prepared it. You could also use firm tofu, just make sure to press the moisture out of it before hand, or it will be too […]
31 vegane Sandwiches, die so unglaublich und unwiderstehlich sind – Ihre Gesundheit ist uns wichtig
Friday 12th of February 2021
[…] Lesen Sie alle Details zu: Veganer Yack-Angriff […]