(190 Recipes)

Tofu Salad Recipes

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Member Recipes for Tofu Salad

Tofu Egg Salad

Very Good 4.3/5
(17 ratings)
Tofu Egg Salad

Vegan version of an all time favorite!Submitted by: BETTYVEGGIE

CALORIES: 297.7  |  FAT: 25.6g  |  PROTEIN: 8.9g  |  CARBS: 5.9g  |  FIBER: 1.9g
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Tofu Chicken Salad

Very Good 4.2/5
(5 ratings)
Tofu Chicken Salad

This is a light, crunchy "Chicken" Salad substitute that even the "non-dieters" in my family like a lot. We make it at least once a week. You can vary the ingredients to suit all the "bits and pieces" you have left over from salads. Fat-free mayo also works in this recipe. Freezing drained, raw tofu overnight before making this recipe changes the texture of the tofu and makes it "meatier" in this recipe.Submitted by: NOREENBX

CALORIES: 149.2  |  FAT: 7.8g  |  PROTEIN: 12.4g  |  CARBS: 10.6g  |  FIBER: 1.3g
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NON - Egg Salad or Faux Egg Salad with Tofu

(no ratings)
NON - Egg Salad or Faux Egg Salad with Tofu

This is just like egg salad, but made with Tofu.Submitted by: ILOVEMYGOLDENS

CALORIES: 88  |  FAT: 2.5g  |  PROTEIN: 6.4g  |  CARBS: 4.8g  |  FIBER: 0.3g
Full ingredient & nutrition information of the NON - Egg Salad or Faux Egg Salad with Tofu Calories
Silky Tofu Salad

(no ratings)
Silky Tofu Salad

smooth and cool and delicious - perfect for a hot summer night!Submitted by: ZORBS13

CALORIES: 181.3  |  FAT: 12g  |  PROTEIN: 16g  |  CARBS: 6.1g  |  FIBER: 0.8g
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Yummy tofu salad

(no ratings)
Yummy tofu salad

This is a salad I prepare to take to work for lunch. I try to eat more calories during the day, so it's more dense than most salads. You can reduce the calories and fat if you try it with a veggie burger crumbled on top instead of the tofu. You can also substitute a lower calorie salad dressing like the Asian Sprits 1 calorie per serving kind. Submitted by: LESSNALGAS

CALORIES: 321.9  |  FAT: 17.6g  |  PROTEIN: 20g  |  CARBS: 22.4g  |  FIBER: 3.5g
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(no ratings)
"Mexican" tofu salad

My own creation, a 100% clean, spicy tofu salad variationSubmitted by: GALEGA

CALORIES: 181.4  |  FAT: 12.3g  |  PROTEIN: 10g  |  CARBS: 11.4g  |  FIBER: 4.9g
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Curried Tofu Salad

Incredible! 5.0/5
(1 rating)
Curried Tofu Salad

(Taken from EatingWell)

This vegetarian nod to the classic curried chicken salad is perfect for spreading on toasted whole-wheat bread or scooping onto a pile of crispy salad greens for lunch.Submitted by: FINSETH130

CALORIES: 172.5  |  FAT: 14.6g  |  PROTEIN: 14g  |  CARBS: 15.1g  |  FIBER: 3g
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Tofu Egg Salad

Very Good 4.7/5
(3 ratings)
Tofu Egg Salad

I like this better and it's way more healthy than real egg salad.Submitted by: SPARKEYES

CALORIES: 53.6  |  FAT: 0.8g  |  PROTEIN: 6.2g  |  CARBS: 3.9g  |  FIBER: 0.4g
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HOT AND SOUR NOODLE SALAD WITH TOFU AND LEMON GRASS

(no ratings)
HOT AND SOUR NOODLE SALAD WITH TOFU AND LEMON GRASS

Also known as Bun Dau Xao Xa, a Vietnamese Recipe from the World Vegetarian Classics Cookbook. The sauce is called Nuoc Cham.

We use all organic ingredients when possible. In addition to the Vegetarian World Classics Recipe, we added Cabbage and Sweet Peppers to the dish - all in season late fall and winter, cilantro, basil, mint, onions, tomatoes cucumber and carrots all available at our local farmers' market. Lemon Grass may be found at your local health food store, or supermarket in the exotic fruits and vegetable cart. When out of Basil, use Mint - we have ours in the garden.Submitted by: FRENCHYLOEB

CALORIES: 328.8  |  FAT: 12.5g  |  PROTEIN: 12.9g  |  CARBS: 45.3g  |  FIBER: 3.7g
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Mung Bean Sprout and Tofu Salad

(no ratings)
Mung Bean Sprout and Tofu Salad

The inspiration for this salad came from a trip to my local Asian/Latino market called the ABC Market. The mung bean sprouts there come in large pre-filled bags so I was faced with what to do with extra sprouts (because they only keep a few days) and I needed a quick dinner solution between grocery shopping. Submitted by: STUDIO_VEG

CALORIES: 465.8  |  FAT: 23g  |  PROTEIN: 26g  |  CARBS: 41.3g  |  FIBER: 3g
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Warm Honey Mustard Tofu Salad

(no ratings)
Warm Honey Mustard Tofu Salad

A great warm/cold tofu salad. Adapted from barefootkitchenwitch.com. Submitted by: ND2929

CALORIES: 285.9  |  FAT: 20.7g  |  PROTEIN: 15.8g  |  CARBS: 25.3g  |  FIBER: 5.7g
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Tofu Egg Salad

O.K. 2.0/5
(1 rating)
Tofu Egg Salad

No eggs, tumeric colors tofu, appears like egg saladSubmitted by: CCLEHR

CALORIES: 128.4  |  FAT: 7.4g  |  PROTEIN: 12g  |  CARBS: 6.2g  |  FIBER: 1.4g
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Asian Tofu Salad

(no ratings)
Asian Tofu Salad

Submitted by: JESSIHOVER1

CALORIES: 191.4  |  FAT: 7.6g  |  PROTEIN: 12.4g  |  CARBS: 17.7g  |  FIBER: 8g
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Tofu with Sweet Chilli Salad

(no ratings)
Tofu with Sweet Chilli Salad

Fresh salad with tofu, low calSubmitted by: GEM_STAR

CALORIES: 420.4  |  FAT: 25.7g  |  PROTEIN: 18.3g  |  CARBS: 29g  |  FIBER: 5.7g
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Tofu Avocado Quinoa Salad

(no ratings)
Tofu Avocado Quinoa Salad

A brilliantly delicious and colorful salad!Submitted by: ESCHMIEDT

CALORIES: 350.6  |  FAT: 16.6g  |  PROTEIN: 15.7g  |  CARBS: 39.5g  |  FIBER: 7.6g
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Black Bean, Corn and Tofu Salad

(no ratings)
Black Bean, Corn and Tofu Salad

My version; this could have used more cumin and maybe a dash of cayanne pepper. Low fat/low sodiumSubmitted by: KITTYKASEY

CALORIES: 180.2  |  FAT: 3.6g  |  PROTEIN: 10.7g  |  CARBS: 27.7g  |  FIBER: 5.3g
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Gluten Free and Vegan Wild Rice and Tofu Salad with Miso Dressing

Very Good 4.0/5
(1 rating)
Gluten Free and Vegan Wild Rice and Tofu Salad with Miso Dressing

Submitted by: GLUTENREVIVAL

CALORIES: 402.6  |  FAT: 17.1g  |  PROTEIN: 20.7g  |  CARBS: 44.4g  |  FIBER: 3.6g
Tomato Tofu Basil Salad

(no ratings)
Tomato Tofu Basil Salad

Do you like Tomato Mozzarella Basil Salad? But Mozzarella Cheese can be HIGH in fat content?? Well, this is a healthier alternative that looks and taste SIMILAR!! High in protein but low in fat! Not to mention DELICIOUS!!! Submitted by: SHINJ7

CALORIES: 211.6  |  FAT: 11.2g  |  PROTEIN: 18.5g  |  CARBS: 12.6g  |  FIBER: 2.1g
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Peanut Salad with Fried Tofu

(no ratings)
Peanut Salad with Fried Tofu

Cabbage, peanuts and crispy tofu make this salad a textured delight- and a protein powerhouse.Submitted by: BEACH_NUT

CALORIES: 937.6  |  FAT: 58.1g  |  PROTEIN: 32.9g  |  CARBS: 87.5g  |  FIBER: 15.7g
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Sesame Tofu and Asparagus Salad

(no ratings)
Sesame Tofu and Asparagus Salad

A quick and savory side dish!Submitted by: RLVALD

CALORIES: 234.3  |  FAT: 15.5g  |  PROTEIN: 16.4g  |  CARBS: 13.1g  |  FIBER: 4.4g
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Eggless Egg Salad (Tofu)

Very Good 4.8/5
(9 ratings)
Eggless Egg Salad (Tofu)

Got this from pg 256 of Vegan Living (complete idiot's guide to) book. But, like any good salad you can make this one your own by tweeking the recipe. All appropriate credit to them but I wanted to add it here for anyone else eating vegan. I hope that's ok. Great for picnics or other occassions where you might normally have egg salad. My first shared recipe. Enjoy. Submitted by: VEGANMIKE

CALORIES: 292.4  |  FAT: 13.3g  |  PROTEIN: 24.1g  |  CARBS: 26.2g  |  FIBER: 2.4g
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Sesame Tofu Salad

(no ratings)
Sesame Tofu Salad

Submitted by: SPOTALOT

CALORIES: 156.5  |  FAT: 9.5g  |  PROTEIN: 8.4g  |  CARBS: 11.8g  |  FIBER: 4g
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Tofu Salad Sandwhich

Very Good 4.0/5
(1 rating)
Tofu Salad Sandwhich

I saw this on Youtube and I changed some of the ingredients to my own tastes. Submitted by: TARABOCK

CALORIES: 443.4  |  FAT: 16.5g  |  PROTEIN: 22g  |  CARBS: 60.7g  |  FIBER: 9g
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Fruited Tofu Curry Salad

(no ratings)
Fruited Tofu Curry Salad

Vegetarian salad, with a lot of flavor. Serve as a meal or as a side dish on a bed of lettuce or in pita pockets. Tofu may also be pan fried in a small amount of oil with a tablespoon of curry powder instead of boiling method.

PREP TIME 30 Min
COOK TIME 25 Min
READY IN 55 Min
SERVINGS & SCALING
Original recipe yield: 8 servingsSubmitted by: AVFAIN

CALORIES: 140.1  |  FAT: 6.7g  |  PROTEIN: 8.8g  |  CARBS: 13.7g  |  FIBER: 1.4g
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BBQ Tofu and Black Bean Salad

Very Good 4.0/5
(1 rating)
BBQ Tofu and Black Bean Salad

I got this from my mom and replaced chicken with Tofu. You can use as much or as little cilantro as you like. I like to put this on a bed of romaine on into a pita. Very tasty!!Submitted by: ANDREASTUDOR1

CALORIES: 160.6  |  FAT: 3.5g  |  PROTEIN: 10g  |  CARBS: 20.2g  |  FIBER: 5.3g
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Tofu Salad

(no ratings)
Tofu Salad

You'd think you were eating chicken or tuna salad! Spread on whole wheat bread or eat in on a bed of salad greens.Submitted by: LADYPHOENIX61

CALORIES: 87.3  |  FAT: 5.2g  |  PROTEIN: 6.8g  |  CARBS: 4.8g  |  FIBER: 0.4g
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Greek Salad with Tangy Lemon Tofu Dressing

(no ratings)
Greek Salad with Tangy Lemon Tofu Dressing

This salad is wonderful, the whole family enjoys it any time of year with grilled chicken breast as the entree.Submitted by: NORTHSTARSPARK

CALORIES: 142.6  |  FAT: 9.4g  |  PROTEIN: 6.6g  |  CARBS: 10.7g  |  FIBER: 2.3g
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Tofu Pineapple Orange Salad

(no ratings)
Tofu Pineapple Orange Salad

Like chicken salad, only made with tofuSubmitted by: LGANN-SMITH

CALORIES: 370.1  |  FAT: 15g  |  PROTEIN: 16.7g  |  CARBS: 41.6g  |  FIBER: 5.1g
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Tofu Salad Sandwich

Good 3.0/5
(1 rating)
Tofu Salad Sandwich

Submitted by: ROSEHIP:-)

CALORIES: 145.5  |  FAT: 6.8g  |  PROTEIN: 10.8g  |  CARBS: 10.5g  |  FIBER: 1.8g
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Tofu Salad

(no ratings)
Tofu Salad

Submitted by: DMGODDESS

CALORIES: 145.3  |  FAT: 9.8g  |  PROTEIN: 7.9g  |  CARBS: 9g  |  FIBER: 3g
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