Vegan High Protein “Egg” Salad
The best vegan “egg” salad that’s perfect on top of your favorite bread for a quick and easy snack or lunch. This recipe comes together in minutes, has a ton of plant-based protein, and tastes incredible!
Disclosure: This post contains affiliate links, which means I will receive a commission if you purchase through my link. Read my full disclosure here.
High Protein Vegan “Egg” Salad
Good morning everyone! Today I am sharing with you all a savory recipe that has been a go-to of mine lately. It requires no cooking, uses six simple ingredients, and tastes amazing on top of toast for a light lunch or quick snack.
This “egg” salad recipe packs a ton of protein. It’s made with tofu for a great source of plant-based protein. It’s simple, comes together in minutes, and it’s great for meal prep.
I love to make mine in a large batch and then store it in the refrigerator in an airtight container. Then, when I need a quick snack or light lunch, I toast up a couple pieces of my favorite sourdough bread, smash the mixture onto the toast, and top it with some arugula or spinach.
You should be aware that your avocado might turn a bit brown if you do prep it though. When I prep it, I mix all ingredients except for the avocado, and then I add it in on the day I’m going to eat it. This is my top tip if you don’t want your avocado to get brown and mushy either.
I think it tastes best after it has been refrigerated. By letting the mixture sit in the fridge, you really allow the tofu to absorb all the flavors and ingredients present, and it elevates the recipe even more.
In my opinion, about 30 minutes is best. You don’t want it to sit too long or the avocado will get brown and mushy. An hour or so is certainly long enough for all the flavors to come together, but short enough that the avocado stays fresh. Just make sure you keep it in a closed container while it refrigerates. Now, let’s take a look at the ingredients you will need for this super tasty high protein vegan “egg” salad recipe.
High Protein Vegan “Egg” Salad – Ingredients
- Tofu – For a single serving, you will need about 1/4 of a package. When I’m meal prepping this recipe, I typically quadruple everything and use the whole package, because I don’t want to let the tofu sit open in my fridge. The tofu is the crucial base for this recipe. You need firm tofu, not silken, so be careful to get the right one!
- Avocado – The avocado adds flavor, richness, and creaminess to this recipe. It’s a great source of healthy fat that I eat pretty often. I personally don’t like vegan mayo, so finding an alternative to that for this recipe was super important to me.
Avocado did the trick. Plus, it’s much healthier. A lot of the vegan mayo on the market is highly processed, and also expensive. Avocado is a more natural, budget friendly option, which is why I love it so much!
- Nutritional Yeast Seasoning – This ingredient adds a wonderful nutty/cheesy flavor to the recipe, as well as a bit of color. On top of that, it packs in vitamin B12, which is an incredibly important nutrient that vegans can sometimes struggle to get enough of. That’s why I love to use it in many of my recipes, especially ones like this one where it compliments the dish so well!
- Dijon Mustard – I am not typically a big mustard fan, but dijon mustard truly is something I love. I’m not sure why I prefer it to spicy brown mustard or traditional yellow mustard, but I really like the taste of it.
My favorite one is the Trader Joe’s brand one that comes in a glass jar. It’s incredible, and it is the one I used in this recipe for optimal flavor. I highly recommend checking it out if you have a Trader Joe’s near you.
- Black Pepper – The black pepper adds additional flavor to this recipe. I love using black pepper to spice things up and add a little something extra to a dish.
- Paprika – Paprika is key when making this vegan “egg” salad. It really does dress up the recipe and pack in some extra flavor.
More Easy Lunch Recipes You Might Like:
Some Of My Favorite Cooking/Baking Products:
Vegan High Protein “Egg” Salad
Ingredients
- 1/4 block firm tofu (110 grams)
- 2 tbsp avocado (mashed)
- 2 tsp nutritional yeast
- 2 tsp dijon mustard
- a few dashes black pepper
- a few dashes paprika
Instructions
- Squeeze as much liquid as possible out of the tofu with a towel.
- Place the tofu in a mixing bowl and crumble it up into small pieces with a fork.
- Add all other ingredients to the mixing bowl.
- Mix thoroughly.
- Refrigerate for at least 30 minutes to let the tofu soak up all the flavors and allow the mixture to chill.
- Enjoy on your favorite sandwich bread (I love sourdough!) with a handful of fresh greens, such as arugula.
Notes
As you can tell, this recipe is so incredibly simple! I’ve been eating it on repeat for the past couple weeks, so I knew I had to share it with you guys ASAP. I am sure you will love it just as much as I do. Talk to you in a couple days!
Sending happiness & light your way!
-Alyssa 🙂
