This vibrant Tofu Salad is a protein-packed, fiber-rich meal that’s both satisfying and nourishing.
Creamy avocado, crisp romaine, and juicy cherry tomatoes pair perfectly with marinated tofu for a refreshing, flavorful dish.
With heart-healthy fats, plant-based protein, and low saturated fat, it’s a quick, easy, and versatile option ideal for everyday lunches, light dinners, or meal-prep-friendly eating.
Flavorful Tofu Salad
Equipment
- 1 large skillet or oven-safe baking tray
- 1 shallow dish for marinating
- 1 medium bowl for dressing
- 1 large bowl for salad assembly
- Measuring Cups and Spoons
- Whisk or fork
Ingredients
For the Tofu:
- 14 –16 ounces firm tofu
- 2 tablespoons olive oil
- 3 tablespoons balsamic vinegar
- 2 tablespoons water
- 2 tablespoons maple syrup
- 2 garlic cloves minced
- ¼ teaspoon salt
Herby Lemon Dressing:
- ¼ cup fresh lemon juice
- ¼ cup olive oil
- 1 garlic clove minced
- 1 teaspoon Dijon mustard
- 1 teaspoon maple syrup or honey
- 2 tablespoons fresh herbs about 4–6 basil leaves, finely diced
- Salt and black pepper to taste
Salad:
- 2 large heads romaine lettuce about 8 cups chopped
- ⅔ cup cucumber diced
- ⅔ cup cherry tomatoes halved
- 1 avocado diced or thinly sliced
- ¼ cup sliced almonds
Instructions
- Preparing the Tofu: Start by removing your tofu from its packaging and draining any excess liquid. For the best texture, press the tofu to remove extra moisture—this helps it absorb the marinade and ensures it browns beautifully when cooked. To press, wrap the tofu block in a clean kitchen towel or paper towels, place it on a plate, and set a heavy object (like a cast-iron skillet or canned goods) on top for at least 15 minutes. Once pressed, cut the tofu into your preferred shape. For a salad, medium to large cubes work best, but feel free to slice it thinner if you prefer smaller bites.
- Making the Tofu Marinade: In a shallow dish or medium bowl, combine 2 tablespoons olive oil, 3 tablespoons balsamic vinegar, 2 tablespoons water, 2 tablespoons maple syrup, 2 minced garlic cloves, and ¼ teaspoon salt. Whisk gently until fully combined. Taste and adjust slightly if you want more sweetness or tang.
- Marinating the Tofu: Place the tofu cubes into the marinade, gently tossing them to ensure each piece is coated evenly. Let the tofu sit for 15–30 minutes. If you have more time, letting it marinate closer to 30 minutes will deepen the flavor. Occasionally, tilt the dish or gently shake it so the tofu stays fully immersed in the marinade.
- Cooking the Tofu – Oven Method: Preheat your oven to 400°F (200°C). Arrange the marinated tofu on a lightly greased or parchment-lined baking tray, ensuring the cubes aren’t touching each other for even browning. Bake for about 15 minutes, flipping the tofu halfway through cooking so all sides achieve a golden-brown color.
- Cooking the Tofu – Pan-Fry Method (Optional): Alternatively, heat a large nonstick or cast-iron skillet over medium heat. Remove the tofu from the marinade, letting excess liquid drip off, and place the cubes in the hot skillet. Cook for about 8–10 minutes, turning every few minutes until all sides are golden and slightly crispy. This method provides a richer flavor and slightly firmer texture.
- Preparing the Herby Lemon Dressing: While the tofu cooks, prepare the dressing. In a medium bowl, whisk together ¼ cup fresh lemon juice, ¼ cup olive oil, 1 minced garlic clove, 1 teaspoon Dijon mustard, 1 teaspoon maple syrup or honey, and 2 tablespoons finely diced fresh herbs (such as basil). Season with freshly ground salt and black pepper to taste. Whisk until the dressing emulsifies into a smooth, bright, and flavorful mixture. Set aside.
- Preparing the Salad Base: Wash and dry the romaine lettuce thoroughly. Chop or tear the leaves into bite-sized pieces, roughly 8 cups. Dice ⅔ cup cucumber and halve ⅔ cup cherry tomatoes. Slice or dice 1 avocado just before assembling the salad to prevent browning.
- Assembling the Salad: In a large salad bowl, layer the chopped romaine, cucumber, cherry tomatoes, and sliced avocado. Sprinkle ¼ cup sliced almonds evenly on top for a satisfying crunch.
- Adding the Dressing: Pour the herby lemon dressing over the salad. Using tongs or salad servers, gently toss all ingredients together until everything is lightly coated. Take care to mix delicately so the avocado doesn’t mash.
- Adding the Tofu and Serving: Top the dressed salad with the cooked tofu cubes. Arrange them evenly across the salad to ensure each bite has a mix of protein, veggies, and almonds. Serve immediately for the freshest taste. For meal prep, store the salad base separately from the tofu and avocado, adding the avocado just before eating to maintain its color and texture.
Notes
- Press tofu thoroughly to remove excess moisture for a firmer texture and better flavor absorption.
- Marinate tofu for at least 15 minutes; 30 minutes is ideal for deeper flavor.
- Add avocado just before serving to prevent browning.
- Toss salad gently to keep lettuce crisp and tofu intact.
- Lightly toast almonds before adding for extra crunch and flavor.
- Adjust dressing seasoning (lemon, salt, or sweetness) to taste for a balanced flavor.
- This salad is versatile—feel free to add extra vegetables or herbs for variety.
- Store salad components separately for meal prep; combine only before eating.
Chef’s Secrets To Enhance Flavor
To maximize flavor, use high-quality balsamic vinegar and fresh olive oil for the tofu marinade.
Experiment with fresh herbs in the dressing—basil, parsley, or dill all work beautifully.
For a slightly smoky twist, try pan-searing the tofu until golden and lightly crispy instead of baking.
If you prefer extra richness, add a small sprinkle of nutritional yeast or sesame seeds.
Always taste the dressing before adding it to the salad and adjust the lemon, salt, or sweetness to suit your palate.
Serving Suggestions For Every Occasion
This salad works as a hearty lunch, a light dinner, or a meal-prep option.
Pair it with whole-grain bread or quinoa for a more filling meal.
For a summer-friendly option, serve chilled alongside a chilled vegetable soup.
Drizzle additional dressing on the side for those who enjoy extra tang, or sprinkle freshly cracked black pepper and a pinch of chili flakes to give it a subtle kick.
It also makes an impressive dish for casual entertaining.
Storage Tips To Maintain Freshness
To keep this salad fresh, store components separately.
Lettuce, cucumbers, and cherry tomatoes can be stored together in an airtight container in the fridge for up to 2–3 days.
Keep cooked tofu and dressing in separate containers for up to 3–5 days.
Add avocado only before serving to prevent discoloration.
If preparing for meal prep, store almonds separately or add them just before eating to maintain crunch.
Gently shake or whisk the dressing before using, as it may separate during storage.
Frequently Asked Questions
1. Can I use frozen tofu for this salad?
Yes, but ensure it is fully thawed and pressed to remove excess moisture. Frozen tofu develops a firmer, chewier texture, which some people prefer for salads.
2. How can I make this salad ahead of time?
You can prep the lettuce, cucumber, cherry tomatoes, and dressing a day in advance. Keep tofu in a separate container and add avocado only when serving to prevent browning.
3. Can I substitute the balsamic vinegar in the marinade?
Absolutely. Apple cider vinegar or rice vinegar can be used for a milder flavor. You may want to slightly adjust the maple syrup to balance acidity.
4. Is this salad suitable for a low-carb diet?
Yes, this salad is naturally low in carbohydrates while providing protein from tofu and healthy fats from avocado and olive oil. Simply avoid adding bread or grains to keep carbs minimal.
5. Can I add other vegetables or toppings?
Certainly! Roasted bell peppers, shredded carrots, or radishes can be added for extra crunch and color. Seeds like pumpkin or sunflower can also be sprinkled on top for added texture and nutrition.
