Protein-packed Vegan Tofu “Egg” Salad Sandwich
This vegan egg salad sandwich is a comforting and yes, nutritious meal, packed with plant-based protein. It takes less than ten minutes to make and it’s just as good as you remember, with a classic mayo-y dressing. Customize it with any fixings you’re craving! This tofu egg salad is also easily made low FODMAP and gluten free friendly, for all my gut health folks.
Egg salad was always one of my favourites as a kid. I find the blend of tangy pickles, tender “egg” and creamy mayo SO dang comforting. It was definitely one of the things I missed when I went plant-based so figuring out my own tofu egg salad recipe was a high priority ha ha. I’m serious about vegan egg salad and I promise you that this easy sandwich is just as good as the original – and way quicker to make since there are no eggs to boil.
Whether you’re vegan, or just trying to eat more plants, the dietitian in me is always reinforcing the importance of finding swaps for your favourite animal-based foods. So many people will simply remove the dairy, eggs or meat from their plate which can leave you feeling hungry, craving sugar or with your blood sugars a mess.
Protein is important…although it’s not as important as some folks on the internet would have you believe. And firm tofu makes such a good egg alternative because it provides similar protein: one small portion of this vegan tofu egg salad is about 9-10g protein. Use a sprouted grain bread and this sandwich will net you 20-22g of protein!
Looking for more fun-to-eat plant-based recipes? Grab a copy of my book, Plant Magic!
Make this 10 minute vegan egg salad recipe your own
All you need to make this vegan egg salad is 7 basic pantry staples for the base recipe and then add whatever fixings you love! When I’m craving classic, it’s dill pickles all the way. And if you need a low FODMAP, tummy friendly option, this dill and green onion combo is super good too. Choose your own adventure!
I really like firm tofu here. When I was developing this recipe, I tried using medium, firm, and extra firm tofu…I know that medium firm is common in other recipes but I found it a bit too watery to hold its shape. Firm is more tender and eggy than extra firm yet still has a good protein boost!
How to make vegan egg salad actually taste like eggs
This recipe has plenty of tangy, umami, creamy egg salad vibes from the combination of Dijon mustard, nutritional yeast and apple cider vinegar but if you want it to be exactly like eggs, I’ve got a tip for you! The secret ingredient for many vegan egg salad recipes is kala namak, or black salt (which is not black BTW!). Kala namak has a bit of sulfur in it, which lends an eggy flavour. I’m not a big fan so I skip it but if you want more egg flavour, just add a tiny pinch to the egg salad mixture
Looking for more easy vegan sandwiches?
- 20 Minute Pan-fried Satay Tofu Sandwich
- The BEST Vegan Breakfast Sandwich
- Easy Vegan White Bean Sandwich with Crispy Kale
- 10 Minute Smashed Buffalo Chickpea Salad Sandwich
- Sweet + Spicy Roasted Squash Sandwich
Protein-packed Vegan Tofu “Egg” Salad Sandwich
Ingredients
Egg Salad Base
- 1 pound block firm tofu, drained and patted dry
- ⅓ cup vegan mayo
- 2 tablespoons Dijon mustard
- 2 tablespoons nutritional yeast
- 1 tablespoon apple cider vinegar
- ½ teaspoon salt, add a pinch of kala namak if using
- ¼ teaspoon ground turmeric
Mix Ins, choose your fave!
- ⅓ cup Persian or mini cucumber, low FODMAP pickle substitution below!
- ¼ cup green onions, dark green tops only, thinly sliced
- 2 tablespoons chopped fresh dill
- 2 medium baby dill pickles
For serving
- your favourite bread, crackers or lettuce cups are good too!
Instructions
- If using cucumber, I like to toss it with the apple cider vinegar and a pinch of salt in a small bowl while I prep the rest of the ingredients. Set aside.
- To make your sandwich like the picture, dice the tofu into 1/4 inch cubes. Or, for a less roll-y, poll-y sandwich, crumble the tofu with your fingers instead.
- In a medium bowl, mix mayo, mustard, turmeric, nutritional yeast, salt, turmeric and apple cider vinegar (if you haven't soaked the cucumbers in it).
- Next, add the tofu, with your chosen fixings, and gently stir to combine. Enjoy!
20 Comments on “Protein-packed Vegan Tofu “Egg” Salad Sandwich”
This was spot on for consistency and flavor. I have tried a dw different recipes and this is definitely my new favorite. I will be using from now on!
SO glad you like it Donalda! It’s a staple around here. Thank you for taking the time to leave a rating and review, it really helps others discover the recipe 🙂
Made this for lunch today – it’s so east to prep and it’s delicious. Made it with capers and Kala manak. I didn’t have the cucumber and was still great. thanks Desiree!
Hi Annamaria,
I am so glad you like it! It’s a recipe I admit I actually forget about, then I make it and am like, why don’t I make it all the time?!? Thanks for taking the time to leave a rating and review, it really helps 🙂
My husband really struggles with mayo for some reason. He has his gallbladder out a year ago but is still struggling. And we have tried all kinds of mayo in an attempt to find a solution. Any suggestions?
Hi Merla,
As a gut health dietitian, I see that it’s not uncommon that people’s ability to digest fats changes (sometimes dramatically) after gallbladder surgery as bile acid release – necessary to digest fats – is now straight from the liver. For some folks, it improves after a year or two but others may have permanent changes. It’s very individual. Sometimes just eating a bit less fat helps, others find that some soluble fibre with meals like ground flax or psyllium helps but others (if diarrhea is present, talk to a GI doc!) may find that they need medications to help. Hope this is useful!
Desiree
Awesome recipe. I fed it to an egg (hen eggs!) salad lover and she gave it 2 thumbs up. I also loved it. Thank you for sharing this recipe.
I am so so glad! My goal is always to make nutrient-dense plant foods so yummy that omnivores love them too. Thank you for taking the time to leave a rating and review, it really helps other discover the recipe, Rita!
Omg this is so delicious! I just made this for tomorrow’s lunch, how am I going to wait?!
Ha ha, I am so glad you like it!! It’s a good problem to have 🙂
found this recipe a few months ago while looking for low fodmap meals, made it one time and ever since has become my #1 safe meal. i almost constantly have some in my fridge and i love eating it on toast with spinach, arugula, cucumber and tomato or sometimes as a dip with kettle chips. i have such a sensitive stomach and am constantly in pain but this recipe has been a saving grace for when i know i need to eat.
Hi Autumn,
I am so sorry to hear that you are struggling right now…but also, that this recipe is helping you feel better! Thank you for taking the time to leave a comment and rating. It really helps others find the recipe.
Thank you for these recipes. I have printed the egg salad sandwich recipe. Look forward to trying it.
I am not vegan but I dabble. I am on the low FODMAP diet.
I also use Hellman’s vegan mayo. Now it tastes better than regular Hellman’s mayo.
Regards, Susan
oh my gosh the Hellman’s vegan mayo is the absolute best!!
This recipe seems to make a lot. Curious if you think it would freeze ok?
Ooh, good question. I haven’t tried it but I don’t think so. Mayo doesn’t tend to do too well in the freezer and the tofu would change texture. The recipe will make a lot of sandwiches but I find that if I need to use it up, I just adding a big scoop to a snack plate or salad.
I just whipped this up for a quick workday lunch 🙂 It was incredible. Added diced red onion and greens from the garden. Also added a touch of kala namak, which I usually don’t like but worked well in this recipe!
I’m so glad you liked it Carla!! There is just something SO satisfying about an ‘egg’ salad.
We took this camping over the weekend – it was SO delicious!! Will be making again very soon. Thank you! 🙂
AH! I’m so glad you liked it Sandra. Plus, food tastes even better outside 🙂