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Tofu “Egg” Salad Recipe

Course: Main Course
Total Time: Under 1 Hour
Skill Level: Easy
Cost: Inexpensive
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Tofu “Egg” Salad

Photo by: Joseph DeLeo

Surprisingly similar to the real thing! Serve this as you would regular egg salad—in a sandwich (on whole-grain bread or in a whole-wheat pita), or on a bed of greens, accompanied by olives, tomatoes, and fresh, raw vegetables.

Yield: 2 servings

  • 6 ounces very firm tofu or nigari tofu
  • 1 scallion, finely minced (include the green part)
  • 3 tablespoons grated carrot
  • ¼ cup finely minced celery
  • ¼ cup finely minced red bell pepper
  • 2 tablespoons toasted sunflower seeds
  • 2 tablespoons mayonnaise
  • ¼ teaspoon salt (or to taste)
  • Freshly ground black pepper


1. Cut the tofu into tiny dice and transfer to a medium-size bowl.

2. Add the remaining ingredients and mix gently.

3. Cover tightly and chill until cold.


This keeps for up to 5 days in a tightly covered container in the refrigerator.

© 2007 Tante Malka, Inc., and Walter Willett, M.D.

Protein: 8 g / Saturated Fat: 1 g /
Polyunsaturated Fat: 6 g /
Monounsaturated Fat: 2 g /
Dietary Fiber: 2 g / Calories: 153


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