Vegan Egg Salad (Tofu Egg Salad)

There are two things I missed the most when I went vegan 8 years ago, and both happen to be sandwiches. The first sandwich was a canned tuna sandwich, and the second an egg salad sandwich. Both simple, cheap, and perfect for lunches. What can I say I'm a sucker for classic, no frills comfort foods. Now that I'm 8 years deep into being vegan I feel as though I've perfected my old favourites and if I'm being honest, I think they're much better than the original versions I grew up eating. (I've linked the tuna sandwich for you below!)

This tofu egg salad is really simple to make and is absolutely perfect for your weekly meal prep. All you do is boil your cubed tofu, then mix it with either vegan mayo or vegan greek yogurt, and a bunch of seasonings, mix well and set in the fridge. And one of the best parts of this vegan egg salad is that it only gets better as it sits. Eat it with a spoon, add it to a bed of greens and some additional fresh veggies for a big salad, or scoop it on to bread for the perfect sandwich. 

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Why You'll Love This Recipe 

Really quick and easy to make.

Can be made with or without mayo.

Naturally gluten free and plant-based. 

High in protein. 

Great for meal prep. 

Can be enjoyed with crackers, bread, on a salad, or with a spoon straight from the bowl!

What You'll Need

Fava tofu or extra firm tofu. I used fava tofu, which is what will be reflected in the listed macros, but the texture and method will be the exact same for extra firm tofu.

Mayo or greek yogurt. I personally prefer mayo when it comes to salads like this, and if you're worried about the health of it there are many healthier mayo alternatives on the market. If it's tighter macros you're looking for, or a "cleaner" dressing, then vegan greek yogurt might be the best choice for you.

Chives. Although you can really use any onion you prefer. Red onion or green onion would be great options too.

Dijon mustard. This adds a rich flavour with a mild hint of spice. 

Apple cider vinegar. Just a touch of this goes a long way in balancing the flavours.

Turmeric powder. This is more for the "eggy" colour than anything else.

Smoked paprika. I love the addition of paprika for the added flavour, nutrition, and colour.

Garlic powder. You won't use enough that it's garlicky, just enough to add seasoning.

Salt and black pepper. 

Substitutions

As mentioned above you can choose either vegan mayo or vegan greek yogurt as your sauce base. 

I used fava tofu for its higher protein content, but extra firm tofu would work great here too!

In place of chives you can use green onion/scallions or diced red onion.

Bulk it up with additional chopped vegetables like fresh herbs, red bell pepper, and/or celery.

Storing

This healthy egg salad is perfect for meal prep. Keep the salad stored in airtight meal prep containers in the fridge for up to 5 days. My go-to meal prep containers are these glass ones from Amazon. They're dishwasher, oven, and freezer safe.

Next Recipe To Try

If you love sandwiches and vegan protein prep like this then you need to try my other favourite vegan-ized sandwich, my super popular Vegan Tuna Melt Sandwich.

Please note: all calories and macros have been calculated to the best of my ability but may vary slightly. 

 

Vegan Egg Salad 

Recipe makes 6 servings

Macros per serving:

164 cals - 8g fat - 2g carbs - 21g protein

 

Vegan Egg Salad Sandwich 

Macros per serving (using one serving egg salad and two slices linked bread):

351 cals - 11g fat - 31g carbs - 32g protein 

 

Ingredients:

• 2 bricks (680g) fava tofu
• 1/3 cup vegan mayo
• 1/2 cup fresh chopped chives
• 1 tbsp apple cider vinegar
• 1 tbsp dijon mustard
• 1 tsp salt
• 1 tsp turmeric powder
• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/2 tsp black pepper
• Optional: 1/8 tsp - 1/4 tsp black salt (otherwise known as kala namak, for "eggy" flavour)
• Optional: sprouted grain bread I used for the "sandwich macros" 

 

Instructions:

1. Chop the tofu into small cubes. 
2. Bring 4 cups water to a boil and generously salt the water.
3. Add the tofu cubes and allow to boil for 10-12 minutes. Then drain well. 
4. Add the boiled and drained tofu cubes to a mixing bowl and season with: chopped chives, apple cider vinegar, dijon mustard, salt, turmeric powder, smoked paprika, garlic powder, black pepper, and if using black salt. Mix everything together really well.
   
5. Gently using a spoon, smash some of the tofu pieces to give the mixture texture. 
6. Add the tofu salad to the fridge to cool completely. 
7. Tofu salad flavours will only get better as they sit and cool!
8. When ready to eat enjoy between sprouted grain bread for a delicious sandwich, with crackers, over greens, or go straight in with a spoon.

 

Let us know in the comments if you made this recipe and how it went for you!