Vegan Egg Salad Recipe (Keto option)
This healthy Vegan Egg Salad Recipe (Keto) is a delicious vegan sandwich spread that tastes like a classic egg salad sandwich recipe! This Keto Egg Salad is a low carb, no cholesterol egg sandwich with the color, flavor, and even the mouth feel of egg salad. Use eggless egg salad to make sandwiches, add to salads and more! A vegan tofu egg salad transforms tofu into an amazing, tasty egg-free salad!
Tofu Egg Salad Recipes
You know, being a vegan is really not as difficult as it sounds. Most people get all distracted with the idea of giving up meat, eggs, milk and cheese. OK, when you say it like that it can sound a little over the top, especially for people who are used to eating these things.
But once you get past that, you discover all the delicious, clean ingredients you can cook with and you’re hooked. For example, today’s recipe for a Vegan Egg Sandwich is a great example. If you’re nervous about trying tofu, don’t be. Check out my Tofu Buying Guide for additional information.
Delicious Vegan Sandwiches
As you may already know by now, I have a thing for vegan sandwiches. Here’s some of the best to choose from:
- There’s this amazingly tasty Vegan Chickpea Tuna Salad Sandwich. This is one of my favorites and I make it day in and day out.
- I also have a Vegan Sweet Potato Veggie Burger sandwich. Yum!
- Don’t forget the best ever Vegan Chicken Salad recipe!
- Of course, now I can add this vegan egg salad sandwich recipe to the list!
I had someone ask me once why a lot of vegan recipes mimic recipes from the more traditional American diet. Most vegans grew up eating the standard American diet, so we enjoy recreating those recipes from our childhood.
Besides, there’s not only one way to eat a vegan diet, if you ask me. That’s why I wrote a post on 10 Ways to Be Vegan. If you’re intimidated by the idea of going whole hog vegan (that just sounds terrible, I know), then you might find an alternative that works for you.
Why You’ll Love this Vegan Egg Salad
The main ingredient is tofu. Does that scare you a little? I couldn’t even pronounce tofu when I first went into the store to buy some. Now I use it all the time. So, if you’re thinking tofu is outside your comfort zone, give me a chance to convince you how great it is!
The beautiful thing about tofu is that it takes the flavor of the things its cooked with. In this recipe, the tofu is replacing the egg and results in a vegan egg recipe reminiscent of egg salad sandwiches.
This vegetarian egg salad is so easy to make.
How to Make Vegan Egg Salad
It’s so easy to make vegan egg salad! Just follow these easy steps:
Step One: Crumble the Tofu
To make this egg-free easy egg salad, start with some extra firm tofu. Remove it from its package and wrap it in a kitchen towel and stand over the sink and lightly press some of the excess liquid. We’re not looking for removing all the liquid, just some of it.
Place the tofu in a bowl and use your fingers to crumble it up.
Step Two: Make the Sauce
In a separate bowl, combine the rest of the egg salad ingredients, including the egg-free mayo (I use Just Mayo), green onions, garlic powder, salt, turmeric, thyme, and yellow mustard.
Stir the sauce together.
Step Three: Add Sauce to Tofu
Finally, pour the sauce over the crumbled tofu and stir until the tofu is coated.
Cover and refrigerate the vegan eggless salad for 30 minutes up to an hour and you’re ready to make your sandwiches!
It really is the very best veggie eggless salad spread!
Is tofu healthy?
Tofu is loaded with calcium, protein, selenium, and even some Omega 3 fats! Read more about the health benefits of tofu in this BBC article. The other important question here is related to low carb or keto. If you’re serving this as a low carb egg salad, you might ask is tofu keto friendly. The good news is, yes, it is!
That’s just to name a few! Here’s a nutritional estimate per serving for this tofu sandwich spread:
Calories: 123 Carbs: 2g Protein: 3g Fat: 10g
Expert Tips
Use these tips to make this recipe for easy vegan egg salad perfect every time:
- This is a gluten-free vegan recipe. Use a gluten-free bun to make the sandwich gluten-free too.
- You can find several varieties of egg-free mayo, like Just Mayo, Earth Balance, Vegenaise, and other tofu eggless salad dressings in both the health food section of and salad dressing aisle of your grocery store.
- To press tofu, remove it from its package and wrap in a kitchen towel. Set it on a plate and top it with something heavy, like a small iron skillet. Let it sit for around 30 minutes.
- Alternatively, you can use a tofu press.
- A small amount of turmeric is added to this recipe to add some bright yellow color
- If you don’t have fresh parsley, use 1/2 teaspoon of dried parsley
- Store mock egg salad in a sealed container in the fridge for up to 5 days.
- I love adding fresh peas, bacon bits, and even some vegan cheddar cheese to my vegan egg salad
- I do not recommend freezing this tofu salad sandwich recipe. Freezing changes the consistency of tofu.
I hope you love this recipe as we do! Have you tried it? Be sure and leave a comment and a rating of this recipe below and then take a quick photo and share it with me using #namelymarly on Instagram. I love seeing your creations!
Vegan Egg Salad Sandwich
Ingredients
- 14 oz pkg extra firm tofu drained & mashed
- ½ cup egg-free mayo
- 1 tablespoon chopped fresh parsley
- 2 tablespoons chopped green onions
- 1 teaspoon garlic powder
- ¾ teaspoon sea salt
- ¼ teaspoon turmeric
- ½ teaspoon paprika
- ½ teaspoon thyme
- 1 ½ tablespoon yellow mustard
- Optional add-ins: Frozen peas, veggie bacon bits, and vegan cheddar cheese shreds
Instructions
- Drain the tofu by taking it out of the container and covering both the top and bottom of the tofu with a clean absorbent towel (a dish towel works fine or you can use paper towels too). Press on the top of the tofu or set something heavy to help speed up the process of removing the excess liquid. (This is a lot easier than boiling eggs if you ask me!)
- Use your hands to crumble the tofu into small bits into a lidded bowl.
- Combine the remaining ingredients in a bowl. Stir to combine.
- Pour the mustard mixture in with the crumbled tofu. Stir to combine. Chill before serving to let the seasonings settle in.
Notes
The nutrition information shown is an estimate provided by an online nutrition calculator and should not be considered a substitute for a professional nutritionist’s advice.
Enjoy!
32 Responses to Vegan Egg Salad Recipe (Keto option)
Comment
This site uses Akismet to reduce spam. Learn how your comment data is processed.
Hi, I’m Marly!
Marly is a certified as both a Plant-Based Pro and Vegan Dessert Expert. Come enjoy Marly’s amazing easy vegan recipes for yourself! At Namely Marly we love celebrating life, creativity, healthy living and energetic days! Meet Marly
Our cookbook is now available!
Makes a great gift for your favorite vegan!
Click below:
This sounds so delicious! I am always amazed at how versatile tofu is. I don’t use it very often, but I really should start experimenting with it. Thanks for the inspiration!
I was a little nervous about it before I started using it too. But it really is fairly easy to work with. Let me know how it goes!
Hey Marly, I love egg salad, but I’m really trying to eat less and less animal product. This version sounds really great. I don’t normally recommend things unless one asks, b/c I think it’s obnoxious (smile). But have you tried your exact mix above but with partially mashed (still a bit chunky) chick peas as the protein-yummerz it is!
I going to try it your way when Cauldron Boy is back in town later this week…
I love the idea of trying chick peas! I have used chick peas in other recipes too. Believe it or not, I use it to make gravy. It is yummy! I’ll have to post that recipe too. We have a fresh batch of this eggless egg salad so I’ll have to try the chick peas next time. Thanks for the idea. Let me know what Cauldron Boy thinks!
It’s amazing how many different ways you can use tofu! I typically only use it for stir-fries, but now I see I’ve been underestimating it’s ability 🙂 Can’t wait to try this!
Tofu and eggs, amazing combination 🙂 You gave me great new idea for lunch. Thank you
For a vegan sandwich it looks pretty delicious!
It’s not very eggless if it contains mayo….
Also, all mayo is dairy-free. It’s made from oil, egg-yolks and vinegar.
You raise a great point, Smol. I’ve been in so many situations where they refer to dairy as both milk and eggs, but technically speaking, eggs are not in the dairy camp. The recipe has been edited to note this. Thanks for your comment!
Well, since we’re getting technical, the very first mayo wasn’t actually made with eggs, but I know most people today assume mayo has some form of eggs in it. However, now there are several varieties of eggless mayo on the market, including Just Mayo and others. I understand Hellman’s may even be working on an egg-free version of Mayo as well!
I live in knoxville, and have just recently become vegantarian, as we call it, and actually tried this stuff at 3 rivers market, and was blown away, so i saw this and immediately whipped up a bowl, and OMG, out of this world! Great job!
This is great, Michael! So glad you like this recipe. I’ve been to Knoxville. One year I took my daughter to space camp in Huntsville, AL and decided to drive around during the week. I stayed a night or two in Knoxville. It’s a great place. So scenic! Michael, I have a recipe coming up you’re gonna love. I’m making a vegan deviled ham spread. It’s SOOO good. We should have it up on the site soon.
Could you add a little Kala Namak?
Absolutely! In case others are curious, Kala Namak is also referred to as black salt. I find it has a very strong salty flavor so add only a little, but it does add a nice eggy flavor!
This is amazing. My favorite Eggless Egg Salad recipe to date! Thank you.
[…] Egg Free Salad Sandwich […]
Hellman’s now has a Vegan Mayo – and it’s delicious! Going to use it to make this egg salad recipe later.
Yeah to Hellman’s! We tried it and it was pretty good. Between you and me, I still like Just Mayo better, but Hellman’s Vegan is pretty, pretty good! 🙂
[…] Vegan Egg Salad by Namely Marly […]
This eggless egg is amazing. I make it all the time, and although it is hard for me not to eat it on two slices of bread, I have started putting it on salad because I am working on loosing weight. Yummy. Thanks so much.
Hi Marsha! So glad you like this recipe. It’s our go-to favorite as well! Sometimes I’ll put this (or my vegan tuna salad) on a small corn tortilla (usually around 60 calories), for a nice alternative to two slices of bread. Also, I love drizzling a little no-calorie-added spicy sriracha over the top to balance the flavors of the eggless egg salad and the corn tortilla.
Hi Marly!
Does this recipe save in the fridge? If so, how long would you say?
Hi Quinn! We keep this recipe in the fridge for about 5 days…if it lasts that long. I serve it on salads, sandwiches, and sometimes even over a corn tortilla…like a soft taco!
Really nice i added a touch of black lava salt to give it that extra eggy smell
Hi Bob! I used to use black lava salt a lot in this recipe, but it’s not always easy for people to find and the smell of it drove Shawn nuts so I stopped. Haha. The things we do for our spouses! Glad you liked this recipe!
Very nice recipe. I did not use a commercial mayonnaise, opting instead to make the Cashew mayo lookalike that was developed by Helyn’s Plant Based Kitchen. The results were smashing and really delicious and did, indeed, taste just like egg salad. Definitely a keeper
Hi Rebecca! I have not yet tried cashew mayo, but sounds so good and I can’t wait to try it. So glad you liked this recipe. It’s a go-to favorite here, especially in the summer months. ❤️
I use avacado instead of mayo in my salads and for sandwich spread.
Great idea, Carol!
Thanks.
Terrific tofu/egg salad recipe – pretty tasty. My mixture was a bit dry – I pressed the tofu too much, next time will do less
We loved it! So easy to fix in a jiffy! We have herbs on the patio and they always gives”fresh” taste since just picked!! Also I used a bit of fresh dill that was tasty too! Our sandwiches are wraps so lettuce and tomato went in!! Heaven!!