Easy Vegan Chicken Salad (High-Protein Tofu Recipe)
If you’re searching for a delicious and nutritious plant-based meal, this Easy Vegan Chicken Salad is perfect for you! Packed with protein from tofu, it’s a healthy choice for lunch or a quick snack. Inspired by PlantYou, this plant-based chicken salad is high in protein, full of flavor, and made with simple ingredients you probably already have on hand.
It’s the perfect vegan sandwich filling for quick lunches, meal prep, or when you’re craving a classic comfort food made healthier. Creamy, savory, and deeply satisfying, this tofu chicken salad proves that plant-based meals can be both nourishing and incredibly delicious.
Why You’ll Love This Easy Vegan Chicken Salad Recipe
- Easy & Quick: Ready in under 30 minutes with simple ingredients.
- High-Protein & Plant-Based: Packed with tofu for satisfying, nourishing meals.
- Creamy & Flavorful: Savory baked tofu meets tangy pickle mustard mayo.
- Versatile and Egg-Free: Perfect for sandwiches, wraps, or lettuce cups.
Mix-Ins & Add-Ins
- Crunch & texture: diced celery, grated carrot, chopped bell pepper, roasted chickpeas
- Fruit twist: chopped apple, grapes, or dried cranberries for a sweet-savory balance
- Nuts & seeds: toasted sunflower seeds, pumpkin seeds, or chopped almonds (if no allergies)
- Herbs & aromatics: fresh parsley, dill, chives, or green onions for freshness
- Umami boosters: nutritional yeast, a splash of tamari, or smoked paprika
- Spice kick: a pinch of cayenne, smoked chili, or Sriracha for heat
Serving Suggestions
In a vegan pita or bagel for a grab-and-go lunch
On whole-grain bread or wraps
As a stuffed avocado or lettuce wraps
Over a bed of greens for a salad
Meal prep bowls
More High-Protein Recipes You Will Love
1
Tofu Scramble (High-Protein, Vegan)
Delicious & healthy vegan tofu scramble! Packed with protein, it's a simple & satisfying way to fuel your day.
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2
Sugar-Free High-Protein Chocolate Cake
Easy, vegan and GF chocolate cake. Some say mousse but I find it more dense and love to call it cake!
Check out this recipe
Easy Vegan Chicken Salad Recipe
Savory baked tofu tossed in a creamy pickle mustard mayo makes the ultimate plant-based sandwich filling. High in protein, full of flavor, and ready in about 30 minutes—perfect for quick lunches, meal prep, or a cozy vegan comfort meal.
Equipment
- Baking Sheet
- Parchment Paper optional
- grater
- mixing bowl
Ingredients
- 14 oz extra firm tofu 1 block
- 1 tbsp olive oil
- 1 tsp garlic powder
- ½ tsp chili powder
- 1 tsp onion powder
- 1 tsp sea salt Redmond
Sauce
- ⅓ cup vegan mayo or cashew cream
- 1 tbsp grainy mustard
- 1 tbsp pickle juice more to taste if needed
- 1 stalk celery finely chopped
- 2 green onions thinly sliced
- 2 tbsp red onion finely minced
- ¼ cup dill pickles finely chopped
- ¼ cup fresh dill finely chopped
- freshly cracked black pepper to taste
Instructions
- Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper. Pat the tofu dry with a clean towel (no need to press), then use a box grater to grate it into a large bowl. Spray lightly with oil and toss with garlic powder, onion powder, chili powder and salt.
- Spread the grated tofu evenly on the prepared baking sheet and bake for 25–30 minutes, stirring once halfway through, until golden and lightly crispy.
- While the tofu bakes, prepare the salad base. In a large bowl, combine the mayo, grainy mustard, pickle juice, celery, green onion, red onion, dill pickles, and fresh dill. Stir well.
- Once the tofu is baked and slightly cooled, fold it into the dressing until well combined. Adjust seasoning with more pickle juice, or dill, if desired.
- Serve on toasted bagels, sandwich bread, or in lettuce cups for a lighter option with tomatoes and lettuce, as desired.
Notes
Use firm tofu for the best texture.
Chill the salad before serving to enhance the flavors.
Nutrition
Calories: 220kcalCarbohydrates: 6gProtein: 8gFat: 18gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 928mgPotassium: 235mgFiber: 1gSugar: 2gVitamin A: 384IUVitamin C: 4mgCalcium: 54mgIron: 2mg
Tried this recipe?Let us know how it was!
