Shredded Tofu Salad
This shredded tofu salad is packed with texture. Think somewhere between a vegan chicken salad and a crunchy Waldorf salad. It works in sandwiches just as well as it does as part of a grain bowl or a dip with nachos.
There is a misconception that the only way to enjoy a vegan sandwich is to buy the expensive substitutes from the store, like vegan cheese or turkey. The truth is, you kind of have to reframe your approach to what makes a good sandwich.
This shredded tofu salad is exactly the type of recipe I am talking about! It’s super simple to make, and it will challenge your perception of plant-based sandwich fillings forever!
Why You’ll Love This Recipe
- Crispy shredded tofu adds amazing texture to any salad, not to mention a ton of plant-based protein!
- If you love Waldorf salad, this is basically its cousin. It has the sweet and crunchy ingredients like apples and walnuts, with the bonus of tofu making sure you feel satiated.
- Great for quick and convenient meal prep. Best of all, you can use it in different ways throughout the week and never get bored.
- Delicious in wraps, sandwiches, or lettuce cups. Really, you could come up with your own way to enjoy it, or serve it differently for every member of the household if you need to!
- Comes together in half an hour with simple ingredients and basic kitchen equipment.
Key Ingredients
- Extra-firm tofu makes the perfect “meaty” substitute when you grate it and crisp it in the oven.
- Apple adds freshness, a little sweetness, and some acid too.
- Celery brings crunch and some balance between sweet and savory ingredients.
- Walnuts add an earthy quality, along with another textural component.
- Creamy vegan dressing made with plant-based yogurt and mayo binds everything together.
Hack It!
- If you are allergic to walnuts, you can use a different type of nut or make it nut-free with sunflower or pumpkin seeds.
- If you’re concerned about your apples turning brown, try this recipe with grapes as the fruit option.
- Serve however you want! This shredded tofu sandwich is great in a regular sandwich or on toast. But it’s just as good in a croissant, wrap, pita, or lettuce cups.
- Try Dijon mustard or fresh dill for more of a classic deli salad flavor.
How to Make Shredded Tofu Salad
Step 1: Preheat the oven to 400F. Grate the tofu using a box grater, then toss with olive oil, salt, and pepper.
Step 2: Spread onto a baking sheet and bake for 20 minutes, until lightly golden and slightly crispy. Set aside to cool.
Step 3: In a bowl, whisk together yogurt, Dijon mustard, olive oil, poppy seeds, lemon juice, and maple syrup. Season with salt and pepper, and add a tablespoon or two of water to thin, if needed.
Step 4: While you’re waiting for tofu to cook and cool, prep other ingredients. In a large bowl, combine celery, apple, walnuts, and red onion.
Step 5: Once the tofu has cooled down, add it to the mixture.
Step 6: Pour over the dressing and mix until well coated. Enjoy on its own, in a sandwich, wrap, or over greens.
Frequently Asked Questions
Up to 4 days in a sealed container.
Extra firm tofu is best because it retains its texture when you grate and cook it. If you use just firm tofu, press it beforehand. You can also use pre-flavored varieties (as long as they are firm) such as smoked tofu.
Fresh ingredients like apples and celery will only stay crisp and crunchy if you keep them fresh. Heat from tofu can make the texture of the overall salad worse, so it is best if you wait!
On paper, yes. Realistically, it depends on which ingredients you use and how you serve it. It’s always best to check any store-bought things like vegan mayo and even tofu itself, in case they contain gluten.
More Plant-Based Sandwiches
- Loaded Veggie Sandwich
- Dill Pickle Tofu Sandwich
- Vegan Shawarma
- Vegan Tuna Salad
- Plant-based Philly Cheesesteak
Whether you’re a parent, a full-time student, a workaholic, or just a reluctant cook, recipes like this are a life saver! And speaking of quick meals, PlantYou Quickies is full of vegan recipes that are quick and convenient, with allergy swaps throughout. PRE-ORDER NOW and get access to amazing freebies as a thank you from me!
The Recipe: Shredded Tofu Salad
Ingredients
Grated Tofu
- 14 oz extra-firm tofu, 1 block, grated
- 1 tbsp olive oil
- ½ tsp salt
- ¼ tsp black pepper
Salad
- 3 stalks celery, finely chopped
- 1 apple, peeled and diced
- 2 tbsp walnuts, crushed
- 2 tbsp red onion, or more, finely chopped
Dressing
- 1 heaping tbsp vegan yogurt, unsweetened
- 1 heaping tbsp vegan mayo
- 1 tbsp olive oil
- 1-2 tsp poppy seeds
- ½ lemon, squeezed
- 1 tsp maple syrup
- Salt & pepper, to taste
Equipment
- Cheese grater
- Parchment Paper
- knife
Instructions
- Preheat the oven to 400F. Grate the tofu using a box grater, then toss with olive oil, salt, and pepper.
- Spread onto a baking sheet and bake for 20 minutes, until lightly golden and slightly crispy. Let cool.
- In a bowl, whisk together yogurt, Dijon, olive oil, poppy seeds, lemon juice, and maple syrup. Season with salt and pepper, and add a tablespoon or two of water to thin, if needed.
- In a large bowl, combine baked tofu, celery, apple, walnuts, and red onion. Pour over the dressing and mix until well coated.
- Enjoy on its own, in a sandwich, wrap, or over greens.
Notes
- If you are allergic to walnuts, you can use a different type of nut or make it nut-free with sunflower or pumpkin seeds.
- If you’re concerned about your apples turning brown, try this recipe with grapes as the fruit option.
- Serve however you want! This shredded tofu sandwich is great in a regular sandwich or on toast. But it’s just as good in a croissant, wrap, pita, or lettuce cups.
- Try Dijon mustard or fresh dill for more of a classic deli salad flavor.