Vegan Egg Salad and Tofu Sandwich


Enjoy this vegan and gluten-free egg salad sandwich any time of day! Made with scrambled tofu mixed with fresh herbs and spices for a light and refreshing snack. Serve it between bread with lettuce and tomatoes, in a tortilla, or on a bed of lettuce as a quick on-the-go salad. Made in just 10 minutes.

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This article was originally published on 04/10/2017.

I’ve mentioned before that I love eggs. It’s hard to imagine today, but 10 years ago, when transitioning to a vegan diet, eggs were the hardest food to give up. Luckily, I learned very quickly that there is a vegan alternative to everything. Over the last decade in particular, there has been an incredible growth in vegan food options, both in grocery stores and in homemade techniques for replicating anything.

This vegan egg salad sandwich is no exception. It tastes almost identical to the egg salads I remember from my pre-vegan days and is made entirely from plant-based foods. The base is made from crumbled and seasoned tofu mixed with fresh herbs and spices for the perfect taste and texture!

And best of all? This whole salad is prepared in just about 10 minutes! This is a good meal.


This tofu egg salad is also loaded with lots of herbs: Italian parsley, dill, and chives, plus spices like paprika and garlic for a salad that’s fresh, healthy, and full of flavor. Place it between two slices of toasted seed bread and you have an easy and delicious vegan lunch!

Here’s everything you need.

Ingredients and Substitutions

  • Extra firm tofu – I use sprouted tofu. Sprouted tofu is made from sprouted (rather than cooked) soybeans for a tofu richer in protein, iron and calcium. In fact, just 3 ounces of sprouted tofu contains about 10 grams of protein! Besides being a very healthy food, tofu is a great substitute for eggs in this recipe because it has a similar texture and will absorb any flavor you add to it.
  • Fresh herbs – You will need a combination of Italian parsley and fresh dill.
  • Vegan Mayonnaise – My favorite brand is Just mayonnaise. It is shelf stable and priced similar to non-vegan mayonnaise. However, any vegan mayonnaise will do.
  • Dijon Mustard -I like spicy mustard for this recipe but if you prefer regular mustard, feel free to use that instead.
  • Spices – You will need a mixture of garlic powder, turmeric, paprika, salt and pepper

For this recipe, you will need basic kitchen equipment, including a colander, mixing bowls, And basic kitchen utensils. (<


Step by step instructions

Step One – Prepare the Ingredients

Remove the stems from the herbs and finely chop the Italian parsley and dill. Put aside.

In a medium bowl, crumble the tofu until it has a consistency similar to scrambled eggs. It is best to do this with your fingers.

Pro tip: When looking for tofu, use a firm or extra firm variety filled with water. Avoid super firm, high-protein tofu. They are SO firm that you will not get the desired egg texture.

Step Two – Assemble the Salad

Add the remaining egg salad ingredients and mix. Taste and adjust the seasonings. Refrigerate until ready to use.

If you’re making an egg salad sandwich, spread vegan mayonnaise and Dijon mustard on two pieces of toast. Spread with greens and tomatoes, then top with about ½ cup egg salad and serve immediately.

Serve and store

Portion – This salad should be served fresh. It is best when it has at least 4 hours to chill before serving. Once ready to serve, taste and adjust the seasoning. Serve it on bread with lettuce and tomatoes or on a bed of lettuce.

Storage – Leftover salad can be stored in an airtight container in the refrigerator for up to 4 days.

Tips and tricks

  1. Use a firm or extra firm variety filled with water. Avoid super firm, high-protein tofu. They are SO firm that you will not get the desired egg texture.
  2. Break the tofu by hand. This helps break up the tofu to a uniform, egg-like consistency.
  3. Fresh is better! I recommend using fresh herbs for this recipe. Replacing parsley and dill with dry herbs won’t give you the same fresh, full flavor.
  4. For a more eggy flavor, add a pinch of black salt to the tofu.

Frequently asked questions

Is this recipe gluten free?

Well, yes, it’s true! If you’re making a sandwich, just get some gluten-free bread and you’re good to go!

Can I make this recipe without soy?

Of course! If you’re looking for a soy-free option, I recommend trying chickpeas, the second choice for my favorite plant-based tuna substitute. Substituting chickpeas is super simple. To do this, drain them and rinse them thoroughly. Transfer them to a bowl and mash them until just a few large pieces remain, add the rest of the ingredients and you have a soy-free vegan egg salad.

What type of tofu should I use?

I recommend using firm or extra firm tofu for this vegan egg salad. You need tofu that will keep its structure once crumbled. Avoid silken tofu and look for tofu filled with water (found in the refrigerated section of your local grocery store).


More Classic Vegan Salad Recipes

Discover all my vegan salad recipes for more meals during the week!

Vegan Egg Salad Sandwich

This refreshing vegan egg salad sandwich is made with scrambled tofu mixed with fresh herbs and spices and topped with mixed greens and fresh tomatoes.

To print Pin Rate

Preparation time: ten minutes

Total time: ten minutes

Servings: 2

Calories: 365kilocalories

Ingredients

Vegan Egg Salad

  • 8 ounce extra firm sprouted tofu
  • 2 soup spoons fresh Italian parsley, chopped
  • 2 soup spoons fresh dill, chopped
  • 2 soup spoons vegan mayonnaise
  • 1 teaspoon Dijon Mustard
  • 1 teaspoon nutritional yeast
  • 1 teaspoon green onion, chopped
  • juice of ½ lemon
  • ¼ teaspoon garlic powder
  • ¼ teaspoon turmeric
  • teaspoon paprika
  • salt and pepper, to taste

Everything else

  • 4 slices wholemeal bread
  • a small handful of mixed greens
  • Cherry tomatoes
  • vegan mayonnaise
  • Dijon Mustard, optional

Instructions

  • In a medium bowl, crumble the tofu until it has a consistency similar to scrambled eggs. Add the remaining egg salad ingredients and mix. Refrigerate until ready to use.

  • To make sandwiches, toast two pieces of bread. Spread vegan mayonnaise and Dijon mustard on the toast. Layer with greens and tomatoes, then top with about ½ cup egg salad. Serve immediately.

Remarks

Serve and store – This salad should be served fresh. It is best when it has at least 4 hours to chill before serving. Once ready to serve, taste and adjust the seasoning. Serve it on bread or on a bed of lettuce. Leftover salad can be stored in an airtight container in the refrigerator for up to 4 days. Recipe Tips
  1. Use a firm or extra firm variety filled with water. Avoid super firm, high-protein tofu. They are SO firm that you will not get the desired egg texture.
  2. Break the tofu by hand. This helps break the tofu into a uniform egg-like consistency.
  3. For an eggier flavor, add a pinch of black salt to the tofu.
Variants – For a soy-free option, replace the tofu with the chickpeas. To do this, drain them and rinse them thoroughly. Transfer them to a bowl and crush them until only a few large pieces remain and add the rest of the ingredients.

Nutrition

Calories: 365kilocalories | Carbohydrates: 33g | Protein: 18g | Fat: 17g | Saturated fat: 2g | Cholesterol: 5mg | Sodium: 472mg | Potassium: 199mg | Fiber: 4g | Sugar: 4g | Vitamin A: 460UI | Vitamin C: 5.9mg | Calcium: 225mg | Iron: 4mg

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If you try this recipe, take a photo and share it on Instagram. Make sure to tag @mydarlingvegan so I can see your creations!

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