Tofu ‘Egg’ Salad Toast
Diet Category: Vegan • Vegetarian • Plant-Based • Dairy-Free • Egg-Free • High-Protein* • Breakfast & Lunch
*Protein content will vary depending on the tofu and bread used. Choose certified gluten-free bread and check packaged condiments if a gluten-free version is required.
Introduction
This Tofu ‘Egg’ Salad Toast is an easy plant-based alternative to traditional egg salad, made with crumbled firm tofu, creamy vegan mayonnaise, fresh herbs, crunchy celery and a tangy mustard dressing. Turmeric gives the tofu salad its classic golden colour, while dill, chives, garlic and apple cider vinegar add plenty of fresh, savoury flavour.
Firm tofu provides complete plant-based protein and creates a satisfying egg-like texture without using eggs. Served on crisp toasted bread with fresh radish and salad leaves, this vegan tofu egg salad makes a delicious breakfast, lunch or light meal.
Perfect for vegan meal prep, an egg-free sandwich filling or a high-protein plant-based lunch, the tofu salad can also be prepared ahead and kept chilled until you're ready to assemble your toast.
Benefits of the Main Ingredients
Firm Tofu
Tofu provides complete plant-based protein containing all nine essential amino acids. It also supplies iron, magnesium and phosphorus, while calcium-set tofu can be an excellent source of calcium. Its mild flavour and crumbly texture make it particularly suitable as a plant-based alternative to chopped eggs.
Celery
Celery adds freshness and a crisp texture that contrasts with the creamy tofu mixture. It also provides fibre, vitamin K and naturally occurring plant compounds.
Dill & Chives
Fresh dill and chives add plenty of flavour without relying solely on salt. Dill provides aromatic plant compounds, while chives belong to the allium family and contribute vitamin K and other micronutrients.
Turmeric
Turmeric gives the tofu salad its distinctive yellow colour and contains curcumin and related curcuminoids, naturally occurring compounds responsible for much of turmeric's characteristic colour.
Radishes
Radishes add a fresh, peppery crunch and provide vitamin C along with naturally occurring plant compounds called glucosinolates, which are characteristic of cruciferous vegetables.
Salad Leaves
Salad leaves add freshness, texture and extra vegetables to the finished toast. Their nutritional profile varies by variety, but leafy greens can provide nutrients including folate, vitamin K and carotenoids.
Bread
Bread provides carbohydrates for energy and turns the tofu salad into a more substantial meal. Choosing a whole-grain or seeded bread can increase the fibre and whole-grain content.
Mustard & Apple Cider Vinegar
Mustard and apple cider vinegar provide acidity and sharpness that balance the creamy vegan mayonnaise and tofu. They add plenty of flavour with relatively small quantities.
Vegan Mayonnaise
Vegan mayonnaise creates the familiar creamy consistency associated with traditional egg salad while keeping the recipe completely egg-free and plant-based. Nutritional content varies between brands, particularly for total fat, saturated fat and sodium.