Best Tofu Egg Salad

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Tofu egg salad is a delightful twist that’ll make your taste buds dance! Packed with the goodness of protein-packed tofu, crunchy veggies, and a dollop of plant-based magic, it’s not only delicious but also a guilt-free indulgence.

white dish full of tofu eggsalad with a spoon in it and a white and red picnic cloth in the background.

This vegan egg salad is super simple to make without even needing to boil or peel eggs. Great for lunch, dinner, and picnics! It is one recipe that I get asked about a lot. I have taken it to some of my Food for Life cooking & nutrition classes to sample, and students rave. They even take it to potlucks themselves.

If you are wondering why we are avoiding eggs; avoiding eggs can be beneficial for health as it reduces cholesterol intake and lowers the risk of heart disease. This article sheds a little more light on the questions about the health facts on eggs.

We love this vegan egg salad recipe because it’s…

  • A no-cooking-required recipe
  • Simple to make
  • Insanely satisfying
  • Super healthy
  • Veggie-loaded
  • Great for picnics

Serve as a sandwich spread or appetizer

Vegan egg salad is the healthier, plant-based version of egg salad, and I love it. My family enjoys a sandwich for lunch or even dinner.

We sometimes serve it on pita bread or as an appetizer on crackers. Something about the Dijon and tiny pieces of onion and celery makes it so delicious.

vegan egg salad on whole grain bread on cutting board

How to make vegan egg salad

First, drain the tofu and press all the water from it.  This can be done with a tofu press or by using a dish towel or paper towels to place on top of the block and top with a heavy plate or cast iron pan. Continue to drain under pressure for approximately 30 minutes.

tofu block being pressed on wooden board with black cast iron pan on top

The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.

I like to freeze my tofu and once it has thawed, the water can be pressed out simply by squeezing just like a sponge. This way, there is no need for a press of any kind.

Dice up the green onions and celery, and defrost the green peas by placing them in a colander and running warm water over them.

diced green onions, celery, green peas on cutting board

In a blender, briefly pulse tofu, chickpeas, ½ of the celery, and ½ of the onions. Barely pulse this and leave it very chunky. Another option is to mash the chickpeas and tofu in a bowl with a potato masher.

double photo with blender on one side and bowl with potato masher on the other both with tofu and chickpeas

Transfer blender contents to a large bowl. Add the other ½ of celery, onions, green peas, and all other ingredients.

tofu, chickpeas, green peas, green onion, and spices in mixing bowl

Stir thoroughly and serve on your choice of whole-grain bread with fresh leaves of spinach or lettuce.

For those that are gluten intolerant, serve alone or on your favorite gluten-free bread or crackers.

Check out the video below of me showing how easy it is to make this tofu egg salad.

*Original publish date November 24, 2014.

Tips for making vegan tofu egg salad

  • Make sure to drain as much of the water from the tofu as possible.
  • If needed, all of the veggies can be diced by hand and not put into the blender. For me, the blender or food processor just makes for one less step.
  • Adding black salt to this recipe really adds that eggy flavor.
  • This salad is great served warm or chilled.
  • It keeps in the refrigerator in an airtight container for 5-7 days.
tofu egg salad in orange bowl with sandwich in background

What is tofu?

Tofu or soybean curd is a food of Asian origin. Production of tofu involves soaking soybeans in water and creating soy milk, then curdling the milk using a substance such as calcium sulfate or lemon juice.

The curds are separated from the whey and usually packaged in block form. Most tofu brands offer a range of soft and firm varieties, which differ mainly in the amount of water retained.”–LiveStrong

block of tofu with three chunks in front and mint leaf, chopstick on side

Vegan low-fat mayonnaise recipe

I make this recipe with my Eggless Vegan Mayonnaise to keep it healthy and delicious. It is the perfect addition to this vegan egg salad recipe. Click the photo to see the full recipe.

vegan mayo in glass jar with tomatoes in background on wooden table
Low-Fat Vegan Mayo in only 5-minutes

Other sandwich and burger recipes

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vegan egg salad in white bowl with red checkered napkin
4.77 from 39 votes

Vegan Egg Salad

This Vegan Egg Salad spread is one that I get asked about a lot. I have taken it to some of my cooking & nutrition classes to sample, and students rave. They even take it to potlucks themselves.
Prep: 15 minutes
Total: 15 minutes
Servings: 4 servings

Ingredients 

  • 15 oz block firm tofu squeezed dry
  • ¾ cup chickpeas rinsed and drained
  • ¼ - ½ cup Low-Fat Eggless Mayo recipe link above
  • 1/3 cup Dijon mustard
  • ½ cup celery diced
  • ½ green onions with scallions
  • ¾ cup frozen green peas thawed in drainer under warm water
  • 3 tablespoons Nutritional yeast
  • ½ teaspoon garlic powder
  • 1/8 teaspoon cayenne powder for spice
  • 1 teaspoon turmeric
  • ½ teaspoon black pepper
  • 1 teaspoon black salt

Instructions

  • Open tofu package and drain any water. If using shelf-stable
    tofu, there won't be much water. For the refrigerated tofu, you'll need to
    drain and then press all water out.
  • This can be done with a tofu press or by using dish towel or paper towels to place on top of the block and top with a heavy plate or cast iron pan. Continue to drain under pressure for approximately 30 minutes.
  • I like to freeze my tofu and once it has thawed, the water can be pressed out simply by squeezing just like a sponge. This way, there is no need for a press of any kind.
  • Dice up the green onions and celery, and defrost the green peas by placing them in a colander and running warm water over them.
  • In a blender, briefly pulse tofu, chickpeas, ½ of the celery, and ½ of the onions. Barely pulse this and leave it very chunky. Another option is to mash the chickpeas and tofu in a bowl with a potato masher.
  • Transfer blender contents to a large bowl. Add the other ½ of celery, onions, green peas and all other ingredients.
  • Stir thoroughly and serve on your choice of whole-grain bread with fresh leaves of spinach or lettuces. For those that are gluten intolerant, serve alone or on your favorite gluten-free bread or crackers.
  • Check out the video below of me showing how easy it is to make this tofu egg salad.

Video

Notes

Detailed instructions, in-process photos, and my personal helpful tips can be found in the article above.
Tips for making vegan tofu egg salad
  1. Make sure to drain as much of the water from the tofu as possible.
  2. If needed, all of the veggies can be diced by hand and not put into the blender. For me, the blender or food processor just makes for one less step.
  3. Adding black salt to this recipe really adds that eggy flavor.
  4. This salad is great served warm or chilled.
  5. It keeps in the refrigerator in an airtight container for 5-7 days.

Nutrition

Calories: 204kcal | Carbohydrates: 29g | Protein: 11.7g | Fat: 3.4g | Fiber: 9.3g

Disclaimer

To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.

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About Terri Edwards

Hi guys! I am the content creator behind EatPlant-Based and a licensed Food for Life instructor with the Physicians Committee for Responsible Medicine. I am passionate about sharing healthy recipes and tips to empower others to get healthy.  I’m so glad you’re here! Read More…

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41 Comments

  1. In my ‘previous life’ I had Laying Hens in the Backyard (against City Ordinance) and had eggs in abundance. After a Heart Attack, and Triple By Pass, I stopped eating eggs. When I saw this recipe, I thought NO WAY! But to my surprise, WAY!!!! Very easy to make, and so enjoyable! Thank you Terri!

  2. I love this recipe and have made it at least 6 times now. I’ll admit the first time I went a little beyond “barley pulse”, so mine wasn’t as chunky. It was still excellent. I am not a pea fan, so I leave them out. I do love a little more heat, so I increased the cayenne to a teaspoon or so.

    1. Doug, we love this one too and eat it regularly on sandwiches. I’m with you on the heat, I like to spice it up a bit too. So glad you’re enjoying this recipe!

  3. Your first recipe calls for silken tofu, the second in the Comments says form tofu. Big difference. I don’t think I could drain/squeeze silken tofu…..it’s almost soupy. Which do you really use? Thanks!

    1. Hi Janet,

      The firm tofu should be used in the No-Egg Salad recipe. The recipe for Eggless Mayo (below the first recipe) that is needed for the no-egg salad uses silken tofu. Hope this helps!

  4. Once again, Terri, a good recipe! I amde the tofu mayo and used some of it on a waldof salad to great pleasure. yum Thanks you so much for the help in this change of lifestyle

  5. Hi,i’m gonna make this tomorrow but i have two questions;do you also use the leaves of the celery?and can i use canned green peas ?,i can’t wait to make this, waaw,thanks for the recipe!

    1. Anita, I don’t use the leaves of the celery, just the stalks minced up. Canned green peas will work, just drain them first. We love this stuff; hope you do too!

  6. Wow, really great and so tasty! Perfect for July 4th sandwiches. Thank you so much for your recipes!!

  7. Thank you so much for your quick and helpful reply!
    So much appreciate your site!
    Happy 4th of July!

  8. Thank you so much for your wonderful recipes!
    In making this one, please advise:

    No Egg Salad
    1 package tofu – 12, 14 or 16 oz?
    1/2 green onions, with scallions? 1/2 cup? Green part only?
    1 t sea salt (or 1/2 t Indian black salt) – I love using this ingredient but would the alternative you gave be: 1/2 t sea salt AND 1/2 t Indian black salt or just 1/2 tsp Indian black salt?

    Mayonaise:
    1 package silken tofu – 12, 14, or 16 oz?

    Thank you so much – I’m awful at improvising……… 😉

    1. Great questions!
      No Egg Salad:
      I use the 16 oz packages of tofu
      Definitely use the whole green onion/ white and green parts to make 1/2 cup
      Try 1/2 tsp sea salt, plus 1/2 tsp black salt. Sometimes I add a little more sea salt. Start with half and half, then adjust for your preference.

      Mayo:
      For the tofu, I have used both the 12 oz and 14 oz without adjusting anything else, and they both work great.

      Hope this clarifies and that you enjoy!

  9. I am going to try and make this recipe this weekend. I love the sound of the combination of tofu and chickpeas. Most of the Eggless Egg Salad recipes I have use one or the other, but not both. One trick I have found to “make” this dish is to use 1/2 indian black salt (kala namak) and 1/2 sea salt. The sulphur in this salt adds a wonderful “eggy” taste to this dish. Also wanted to check with you on printing your recipes. This recipe has a green background, so it just sucks up all my ink on the printer. I just can’t seem to get your more recent recipes to print. I didn’t see a print recipe button that formats the recipe for the printer. Any ideas?

    1. The black salt is an excellent addition, and I use it sometimes as well. This is actually an older recipe, done before I installed a recipe plug-in, so it’s format is just like a regular post. Here it is for you to cut and paste for printing. Hope this helps, and thanks for following!

      Ingredients:
      •1 block firm tofu, squeezed dry
      •¾ cup chickpeas, rinsed and drained
      •¼ – ½ cup Low-Fat Eggless Mayo (recipe below)
      •1/3 cup Dijon mustard
      •½ cup celery, diced
      •½ green onions, with scallions
      •¾ cup frozen green peas, thawed in drainer under warm water
      •3 Tbsps. Nutritional yeast
      •½ tsp. garlic powder
      •1/8 tsp. cayenne powder for spice
      •1 tsp. turmeric
      •½ tsp. black pepper
      •1 tsp. sea salt

      In blender, briefly pulse tofu, chickpeas, ½ of the celery, and ½ of the onions. Barely pulse this and leave it very chunky. Transfer blender contents to large bowl. Add the other ½ of celery, onions, green peas and all other ingredients. Stir thoroughly and serve on your choice of whole grain bread with fresh leaves of spinach or lettuces.
      For those gluten intolerant, serve alone or on your favorite gluten-free bread or crackers.
      Eggless Low-Fat Mayo:

      This tasty, eggless mayo has only 11 calories and 4/10ths (.4) grams of fat per Tablespoon. And it’s loaded with protein!
      •1 pound silken tofu
      •1 tablespoon healthy sweetener (I use sucanat unrefined sugar or agave nectar)
      •1 tablespoon red wine vinegar or fresh lemon juice
      •1 1/2 tablespoons Dijon mustard
      •¼ teaspoon fine sea salt

      Remove water and drain tofu. I do this by setting it on a pile of paper towel, then squeezing out extra water.
      Place the tofu into a blender. Add the rest of the ingredients and puree until smooth and creamy. Keeps in the refrigerator for about 2 weeks.

  10. I love your blog and use several of your recipes I personally do not use aluminum ( you have advertised them on Amazon ) due to the information linked to Alzheimer’s disease !

    1. Hi Bev! Recently, I put up a recipe, Caramelized Grilled Leeks, where I mention using grill-proof aluminum disposable pans and lining them with parchment paper before cooking so food doesn’t touch the aluminum. I’m with you, in that I try to make sure aluminum doesn’t touch food while cooking. Dr. Barnard suggest it, and I like to follow his leading. Thanks for stopping by!

  11. I made this for lunch today. Skipped the mayo and used spinach instead of peas, dried onions instead of green, and no celery. It would have been better with the celery, but it was still great! Thanks!

    1. My family really does enjoy it, and I hope you do too! I’d love to hear what you think, and about any tweaks you make for your own taste. Thanks!

4.77 from 39 votes (30 ratings without comment)

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