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I rely on simple tofu salads all the time. They are my go-to when I need a meal that comes together fast, keeps me full, and doesn’t make a mess of the kitchen. Tofu is great for this because it quietly takes on the taste of whatever dressing or ingredients you mix with it.
These salads are fresh, straightforward, and far from boring.
Here are 18 simple tofu salad recipes I make regularly for a quick lunch or an easy dinner side.
1. Basic Lemon Herb Tofu Salad
Cubed, baked tofu tossed with mixed greens, cucumber, and a light lemon herb dressing. I make this when I want something clean and simple.
Nutrition per serving:
- Calories: 210
- Protein: 14g
- Carbs: 8g
- Fat: 15g
- Fiber: 3g
Click here for the full recipe
2. Sesame Ginger Tofu Salad
Pan-fried tofu strips on a bed of lettuce with shredded carrots and a sesame ginger soy dressing. The tofu gets a nice crisp edge.
Nutrition per serving:
- Calories: 240
- Protein: 16g
- Carbs: 12g
- Fat: 16g
- Fiber: 4g
Click here for the full recipe
3. BBQ Tofu Chopped Salad
Chopped romaine with corn, black beans, crispy BBQ baked tofu, and a drizzle of ranch. It feels like a hearty meal in a bowl.
Nutrition per serving:
- Calories: 280
- Protein: 15g
- Carbs: 30g
- Fat: 12g
- Fiber: 8g
Click here for the full recipe
4. Tofu “Egg” Salad Sandwich Mix
Mashed tofu with vegan mayo, mustard, and a dash of turmeric served on bread or crackers. This is my favorite quick sandwich filling.
Nutrition per serving:
- Calories: 190
- Protein: 11g
- Carbs: 10g
- Fat: 12g
- Fiber: 2g
Click here for the full recipe
5. Greek Style Tofu Salad
Cubed tofu with cherry tomatoes, cucumber, red onion, kalamata olives, and a lemon oregano vinaigrette. I add a sprinkle of vegan feta.
Nutrition per serving:
- Calories: 220
- Protein: 13g
- Carbs: 14g
- Fat: 14g
- Fiber: 5g
Click here for the full recipe
6. Spicy Peanut Tofu Salad
Lettuce, bell peppers, and baked tofu coated in a spicy peanut sauce. I top it with chopped peanuts for extra crunch.
Nutrition per serving:
- Calories: 290
- Protein: 18g
- Carbs: 18g
- Fat: 18g
- Fiber: 6g
Click here for the full recipe
7. Tofu and Avocado Salad
Sliced avocado and soft baked tofu over spinach with a lime cilantro dressing. The creaminess of the avocado works really well here.
Nutrition per serving:
- Calories: 250
- Protein: 12g
- Carbs: 11g
- Fat: 20g
- Fiber: 7g
Click here for the full recipe
8. Italian Herb Tofu and White Bean Salad
Marinated tofu cubes with white beans, red onion, and fresh herbs in a simple vinaigrette. It has good protein and keeps well for lunches.
Nutrition per serving:
- Calories: 260
- Protein: 17g
- Carbs: 25g
- Fat: 11g
- Fiber: 9g
Click here for the full recipe
9. Crunchy Tofu Ranch Salad
Crispy baked tofu pieces on a classic salad with veggies, topped with a dairy-free ranch dressing. The texture is what I like most.
Nutrition per serving:
- Calories: 230
- Protein: 14g
- Carbs: 15g
- Fat: 14g
- Fiber: 5g
Click here for the full recipe
10. Tofu, Quinoa, and Veggie Bowl
A base of quinoa with steamed broccoli, shredded cabbage, and teriyaki tofu. I make this for a balanced, filling meal.
Nutrition per serving:
- Calories: 320
- Protein: 19g
- Carbs: 40g
- Fat: 10g
- Fiber: 8g
Click here for the full recipe
11. Simple Tofu Caesar Salad
Chopped romaine with garlic croutons and baked tofu strips, all tossed in a creamy Caesar dressing. It is a reliable classic.
Nutrition per serving:
- Calories: 240
- Protein: 15g
- Carbs: 20g
- Fat: 12g
- Fiber: 4g
Click here for the full recipe
12. Sweet Chili Lime Tofu Salad
Mixed greens with mango, cilantro, and baked tofu tossed in a sweet chili lime dressing. The flavors are bright and sweet.
Nutrition per serving:
- Calories: 220
- Protein: 12g
- Carbs: 28g
- Fat: 8g
- Fiber: 4g
Click here for the full recipe
13. Taco Tofu Taco Salad
Tofu crumbled and cooked with taco seasoning, served on lettuce with salsa, corn, and tortilla strips. It is a fun, familiar mix.
Nutrition per serving:
- Calories: 250
- Protein: 16g
- Carbs: 25g
- Fat: 10g
- Fiber: 8g
Click here for the full recipe
14. Tofu and Edamame Salad
Shelled edamame, diced tofu, and chopped scallions in a rice vinegar dressing. I eat this as a light protein side.
Nutrition per serving:
- Calories: 190
- Protein: 18g
- Carbs: 10g
- Fat: 9g
- Fiber: 6g
Click here for the full recipe
15. Moroccan Spiced Tofu Salad
Baked tofu with chickpeas, dried apricots, and carrots in a cumin lemon dressing. The spices make it feel warm and different.
Nutrition per serving:
- Calories: 270
- Protein: 16g
- Carbs: 35g
- Fat: 9g
- Fiber: 10g
Click here for the full recipe
16. Tofu Salad with Honey Mustard Dressing
Spring mix with cherry tomatoes, cucumber, and plain baked tofu. I always use a simple honey mustard dressing here.
Nutrition per serving:
- Calories: 200
- Protein: 13g
- Carbs: 18g
- Fat: 9g
- Fiber: 3g
Click here for the full recipe
17. Tofu and Apple Slaw
Shredded cabbage and carrots with matchstick apples and crispy tofu, all in a tangy slaw dressing. The mix of crisp textures is great.
Nutrition per serving:
- Calories: 180
- Protein: 10g
- Carbs: 22g
- Fat: 7g
- Fiber: 6g
Click here for the full recipe
18. Summer Herb and Tomato Tofu Salad
Sliced heirloom tomatoes and fresh basil with slices of simple marinated tofu. I drizzle it with a little balsamic glaze.
Nutrition per serving:
- Calories: 160
- Protein: 11g
- Carbs: 12g
- Fat: 9g
- Fiber: 3g
