This healthy vegan egg salad recipe is a delicious vegan sandwich spread that’s ready in minutes. You’ll enjoy the color, flavor, and even the mouth feel of traditional egg salad without the eggs. Transform tofu into an amazing, tasty egg-free salad today.
Tofu Egg Salad Recipes
You know, being a vegan is really not as difficult as it sounds. Most people get all distracted by 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.
Why This Recipe is a Winner
- Using extra-firm tofu creates a texture very similar to boiled eggs and because tofu has minimal taste, it takes on the flavor of things it’s made with
- Tofu makes it FAST — No boiling of eggs and waiting for them to cool, this eggless egg salad is ready in minutes
- A pinch of turmeric adds a burst of yellow color and just a bit of that earthy flavor
- Adding yellow mustard combined with spices makes this the best vegan egg salad ever
I saw this and immediately whipped up a bowl, and OMG, out of this world!Michael P
This is amazing. My favorite Eggless Egg Salad recipe to date!Stacey
You can find the full printable recipe, including ingredient quantities, below. But first, here are some explanations of ingredients and steps to help you make this recipe perfect every time.
Here’s what you’ll need to make this recipe:
- Extra-firm tofu — It’s easy to find tofu these days, and just about any 12 to 15-ounce package will do.
- Vegan Mayo — You can use Just Mayo, Hellman’s Vegan Mayo, or your favorite egg-free mayo.
- Parsley — If you don’t have fresh, substitute dried parsley.
- Green onions — You can sub chopped yellow onion.
- Garlic powder — For a more intense garlic flavor, use this Garlic Confit
- Ground Turmeric — We’ll add a pinch of turmeric for color
- Dried Thyme
- Yellow mustard — Or you can substitute brown mustard
- Optional add-ins: Frozen peas, veggie bacon bits, and vegan cheddar cheese shreds.
You can substitute Cashew Cream for the vegan mayo and it works, although you might need to add a little more cashew cream to achieve the same consistency as the mayo.
How to Make Vegan Egg Salad
- Lightly press extra-firm tofu and then crumble it into bite-sized pieces
- Make the mustard sauce by combining the ingredients and stirring it together
- Add the sauce to the tofu crumbles and stir to combine.
- Serve it immediately or refrigerate until chilled.
It’s so easy to make vegan egg salad. Just follow these steps:
Step One: Crumble the Tofu
To make this eggless 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 Mustard Sauce
In a separate bowl, combine the rest of the egg salad ingredients, including the vegan 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.
You can serve it right away, but it’s even better chilled. Cover and refrigerate the vegan eggless salad for 30 minutes up to an hour and you’re ready to make your sandwiches!
Is tofu healthy?
Tofu is loaded with calcium, protein, selenium, and even some Omega 3 fats! 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
Use these tips to make this recipe for easy vegan egg salad perfect every time:
- Use a gluten-free bun to make the sandwich gluten-free too.
- To press tofu, remove it from its package and wrap it in a kitchen towel. Set it on a plate and top it with something heavy, like a small iron skillet. Let it sit for 10–15 minutes. We want to leave some moisture in the tofu, so this works.
- 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.
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 not only one way to eat a vegan diet. 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.
Vegan Egg Salad Sandwich
- 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
- 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.
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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.