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A bowl of shredded tofu salad with some fresh lettuce and a wedge of lemon for brightness.

Shredded Tofu Salad

Print Recipe
A delicious salad with tofu, apples, celery, and walnuts that is perfect in a sandwich!
Course Salad
Cuisine American
Keyword crispy tofu, easy meal prep recipe, easy tofu recipe, easy vegan sandwich, grated tofu, loaded vegan sandwich, loaded veggie sandwich, plant based sandwich filling, quick recipe, quickes, quickies, shredded tofu wrap, tofu recipe, vegan sandwich filling, vegan sandwich recipe
Prep Time 10 minutes
Cook Time 20 minutes
Cooling time 15 minutes
Total Time 30 minutes
Servings 3
Calories 291.6
Author carleigh

Equipment

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

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.

Nutrition

Calories: 291.6kcal | Carbohydrates: 16.8g | Protein: 13.4g | Fat: 20.3g | Saturated Fat: 2.5g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 9.1g | Sodium: 400.1mg | Potassium: 154.1mg | Fiber: 3.9g | Sugar: 9.1g | Vitamin A: 57.1IU | Vitamin C: 13.1mg | Calcium: 201.8mg | Iron: 2.2mg