Vegan Egg Salad Sandwich (low FODMAP)
Who doesn’t love a classic egg salad? 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 requires just 10 pantry-friendly ingredients but you can customize it with any fixings you’re craving! This tofu egg salad is also low FODMAP and gluten free friendly, for all my gut health folks.
Egg salad was always one of my favourites growing up. It was tangy, creamy and SO comforting. It was definitely one of the things I missed when I went plant-based…and I wonder why it took me so long to get on board the tofu egg salad train because it’s definitely just as good as the original – and way quicker to make!
When folks are transitioning to a vegan diet, 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 life which can leave you feeling hungry, craving sugar or with your blood sugars a mess. Instead, it’s really important to find your favourite plant-based swaps like milk alternatives and plant-based recipes for your favourite meals, like this vegan egg salad sandwich.
Vegan low FODMAP egg salad ingredients
All you need to make this vegan low FODMAP egg salad is 7 pantry staples for the base recipe and then whatever fixings you love! Maybe it’s dill and green onion to keep it low FODMAP like I did in this recipe. Maybe you swear by pickles (watch FODMAPs if need be) or grated veggies. Choose your own adventure!
For my version of the recipe, here is what you need:
- a block of firm (NOT extra firm or pressed) tofu for an eggy texture. most other recipes on the web use medium-firm, which I find is too watery and the egg salad won’t keep well. It also depends on the brand, so start with firm and if you prefer something softer, go ahead and try medium firm and perhaps drain it a bit before use.
- vegan mayo for a creamy richness. I love Hellman’s vegan as I think it tastes the most like real mayo (not sponsored!)
- Dijon mustard for zip and colour
- apple cider vinegar for depth of flavour and tang
- nutritional yeast for a rich, umami-like flavour plus B vitamins
- turmeric for colour
- salt I use regular iodized salt in this recipe. Iodine is really critical when you go plant-based as it is mostly found in animal-based foods. If you don’t get enough iodine, your thyroid could suffer.
- your favourite mix ins: here I’ve used green onion, mini cukes and dill to keep it low FODMAP but if you’re not low FODMAP you could add anything you’re craving, from pickles to diced shallot and curry powder
How to make egg salad out of tofu
It’s actually faster – and easier – to make a vegan egg salad than traditional egg salad because you don’t have to worry about boiling eggs! Once you’ve got your ingredients, follow these simple steps:
- Dice up your firm – not extra firm – tofu after you pat it dry.
- Mix up the mayo, dijon, apple cider vinegar, nutritional yeast, salt and turmeric in a large bowl. Add the tofu and gently toss to coat.
- That’s it! You’re done…just enjoy on toast, crackers or in a salad bowl. I love using sprouted grain bread for added fibre and protein, but enjoy on any bread or crackers you have on hand. You could even just add a scoop to salads.
How to make vegan egg salad actually taste like eggs
This recipe has plenty of tangy, umami, creamy egg salad vibes 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!
Vegan egg salad sandwich tips + substitutions
- This eggless salad mixture will keep in the fridge really really for 2-3 days so it’s great for make ahead or meal prep.
- Try a curried egg salad! Add 1/2 teaspoon of curry powder to the mixture and an extra pinch of turmeric
- Be sure to use firm tofu, not extra firm or pressed tofu so it has a real egg-like texture. I find medium firm tofu leaches too much water into the mixture and it doesn’t keep as well and I’m kinda too lazy to press the tofu first.
- I love serving these vegan egg salad sandwiches with a side of sliced veggies, or a salad but if you want an extra dose of greens, you could easily layer the sandwiches with some baby spinach. I’ve even served them with sautéed spinach or kale to really add more green poweer!
DOWNLOAD YOUR FREE LOW FODMAP STARTER KIT HERE!
Looking for more easy vegan sandwiches?
- Tangy Tofu Vegan Banh Mi Recipe
- The BEST Vegan Breakfast Sandwich
- Easy Vegan White Bean Sandwich with Crispy Kale
- Protein-Packed Vegan White Bean & Spinach Quesadilla
Vegan Egg Salad Sandwich (low FODMAP)
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
- ⅓ cup Persian or mini cucumber
- ¼ cup green onions, dark green tops only, thinly sliced
- 2 tablespoons chopped fresh dill
- your favourite low FODMAP (or regular) bread or crackers
- In a small bowl, toss diced cucumber with apple cider vinegar and a pinch of salt. Set aside.
- In a medium bowl, mix mayo, mustard, turmeric, nutritional yeast, salt and turmeric. Add diced tofu, green onion, dill and cucumbers (with vinegar) and gently fold to combine.
- Optional: if you want to up the ‘eggy’ taste, add a pinch of kala namak salt or vegan egg seasoning. I usually don’t but I know others love it!