The Only Tofu Salad Recipe You Need

Okay, 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 eat it at work all the time with a side of fruit and it had me filled!

I’ve been eating tofu since I transitioned to veganism, and I love that it is such an easy way to add protein to your diet. In fact, there are lots of 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 don’t know how to cook with tofu yet… Well fear not, you can check out this recipe to get a headstart on how to properly prepare tofu.

The only Tofu Salad recipe you need


This recipe uses only five major ingredients: tofu (duh), spring mix (containing baby lettuce, spinach, kale and arugula), green and red bell peppers, onions, and thinly sliced carrot. We also aren’t going to forget the tasty balsamic vinegarette dressing that ties everything together.

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

To make a dressing, just combine 4 tbsps of balsamic vinegar with 2 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 as a dressing on its own or as a marinade for meat, fish, or any meat substitute before cooking.


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

The trick is all in the preparation—just marinate your tofu for at least 30 minutes before cooking so that it absorbs all the spicy goodness of your marinade! Normally, I prefer to bake my tofu, but for this recipe, I just sautéed it in a skillet. It made the preparation so much faster, and I didn’t have to wait for a preheated oven.

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.

The best thing about summer is that it’s full of fresh, seasonal ingredients that make the perfect salad. This salad recipe is a refreshing way to use up all the vegetables in your fridge!

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

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The only Tofu Salad recipe you need

The only tofu salad recipe you need

This tofu salad recipe is going to blow your mind. It's simple, easy, and delicious—and all you have to do is mix up a few ingredients and toss them together.
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Course: Salad
Keyword: baked tofu recipe, best tofu recipe, how to cook tofu, tofu salad
Prep Time: 5 minutes
Cook Time: 10 minutes
Resting Time: 30 minutes
Total Time: 45 minutes
Servings: 1 person


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

Tofu Marinade

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

Balsalmic Dressing

  • 4 tbsps balsamic vinegarette
  • 2 tbsps olive oil
  • 1 tbsp dijon mustard
  • 1 tbsp honey or maple syrup
  • ½ tsp salt
  • ½ tsp black pepper
  • 1 tsp minced garlic


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 Vinegarette Dressing

  • In a small bowl, combine balsamic vinegarette, 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 vinegarette 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. 

Author: Eleanor Ajoku Henry

Hi! I'm Eleanor (Elley for short), and I'm a blogger and Podcaster. You can find me sharing my favorite recipes, travel adventures, and tips to inspire others to live their best lives.

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