This tofu salad really shows you how easy it is to make tofu taste delicious. The salad itself is so easy to make and because of the tofu, it’s packed with plant-based protein. 

It’s drizzled with a creamy sunflower seed dressing that takes the whole dish to the next level. 

If you’re new to tofu, don’t worry—this recipe will show you just how easy it is to cook and how tasty it can be for an easy lunch.

Why You’ll Love This Easy Tofu Salad

• Simple to make – Roast the tofu, chop the veggies, blend the dressing, and toss everything together.
• Nutrient-packed – Loaded with plant-based protein, healthy fats, and essential vitamins and minerals.
• Perfect for meal prep – Stays fresh for days, making it ideal for batch cooking.
• High in protein – with 29 grams of protein per serving
• Satisfying and filling – A balanced meal that will keep you feeling full for hours.
• A dressing you’ll love – I think dressings are the key to a great salad and this one is honestly fantastic.

It’s the eleventh recipe in my series of Fifty Fantastic Salads. If you want to see the other recipes, you can find some of them linked at the bottom of the page. 

How Easy is Tofu to Cook?

Tofu is one of the easiest plant-based proteins to cook with. But you have to remember that it needs seasoning to make it stand out. 

In this recipe, all you need to do is toss it with olive oil, nutritional yeast, garlic powder, sea salt, and black pepper before baking until golden and slightly crispy. 

The seasoning helps it develop a delicious flavour, making it a perfect addition to salads like this or for adding to stir fries. 

If you’re new to tofu, just remember to remove as much water as possible (or press it) before cooking. This helps it absorb more flavour and gives it a better texture.

The Importance of a Good Dressing

Salads can sometimes feel a little uninspiring without a great dressing. That’s why this sunflower seed dressing is a game-changer. It’s creamy, garlicy and packed with flavour. Sunflower seeds and tahini give it a smooth richness while also adding a nutritional boost and a protein hit. 

A good dressing can transform a simple salad into something exciting and satisfying, and this one does just that!

Is this salad suitable for meal prep?

Absolutely. In fact, it’s perfect for meal prep. You can make it in advance and store in the fridge for up to 4 days in an airtight container. 

I would keep the dressing separate in a jar and add it each day, so the leaves don’t go soggy.

Can I customise this recipe?

Of course. You can swap out the tofu for a protein of your choice. You can also change any of the veggies to whatever you have available.  Adding some toasted nuts or seeds for extra crunch is also a great idea.

The dressing is also customisable. You can use pumpkin or hemp seeds rather than sunflower seeds, if you prefer. 

Is this salad high in protein?

Definitely! There is 29g of grams of protein per person. A lot of this comes from the tofu but the dressing also really adds to the protein count with the sunflower seeds and tahini.

How to make this Tofu Salad

Firstly, cut the tofu into cubes and add to a baking tray. Add the olive oil, nutritional yeast, garlic power as well as some salt and pepper. Toss everything together so that everything is coated. Bake for 25 minutes.

Next, chop the cucumber, tomatoes and peppers into bite sized chunks. Add them to a serving bowl with the salad leaves. 

Finally, make the dressing. Simply blend the sunflower seeds with lemon juice, tahini, garlic and some seasoning. Add water to loosen and it’s good to go.

Once the tofu is ready, add it to the serving bowl. Pour the dressing over the salad and toss everything together to combine. Serve and enjoy!

FAQs

1. Do I need to press tofu before cooking?

Pressing tofu helps remove excess moisture, making it crispier when cooked. If you’re short on time, pat it dry with a clean tea towel and give it a quick squeeze.

2. Can I make this salad ahead of time?

Yes! You can prepare all the components ahead of time but store the dressing separately and add it just before serving to keep the salad fresh.

3. What’s the best type of tofu to use?

Firm or extra-firm tofu works best in this recipe as it holds its shape and absorbs flavour well. Silken tofu is too soft and won’t work for this recipe.

4. Is tofu healthy?

Absolutely! Tofu is a fantastic source of protein, low in calories, and packed with essential nutrients like iron, calcium, and magnesium. Just try and buy organic non-GMO tofu.

5. Can I use a different dressing?

This salad is super versatile, and you can absolutely change the dressing to something like a classic vinaigrette. However, I would urge you to try the dressing as it really is what makes this salad stand out!

What ingredients do you need for a Tofu Salad?

• Tofu
• Olive oil
• Nutritional yeast
• Garlic powder
• Salad leaves 
• Cherry tomatoes
• Cucumber 
• Roasted red peppers (jarred)
• Salt & pepper

Tofu

Tofu is a fantastic source of plant-based protein, making it a great choice for if you are looking to cut down on your meat consumption. It is also a good source of calcium, magnesium and iron and is very low in fat.

Nutritional yeast

Nutritional yeast is a high-protein, low-fat food rich in B vitamins (especially B12 when fortified), iron, zinc, magnesium, and selenium. It is naturally gluten-free and dairy-free, and a great option for adding flavour.

Salad Leaves

Don’t dismiss your salad greens! Leafy greens are packed with fibre, vitamins, magnesium and antioxidants. Whether you choose spinach, rocket or mixed leaves, they provide a great base for and are really nutritious. 

Tomatoes

Tomatoes don’t just add colour. They are high in vitamin C, potassium, and the powerful antioxidant lycopene (which has been linked to cancer prevention). 

Cucumber 

Cucumber is really hydrating, composed of over 90% water. It contains potassium, vitamin C and is rich in fibre. 

Roasted Red Peppers

I like to use jarred roasted red peppers for ease. Just drain and chop, then add to the salad. You could also use fresh, if preferred. They add sweetness and colour to the salad while also being a great source of vitamin C.

What ingredients do you need for sesame seed salad dressing

• Sesame seeds
• Tahini
• Lemon juice
• Garlic cloves
• Salt & pepper
• Water

Storage and Shelf Life

This Tofu Salad is great for meal prep and can be stored in the fridge for up to 4 days.

• For best freshness, store it in an airtight container and add the dressing as you serve.
• I wouldn’t recommend freezing.

Recipe Tips

Press the tofu – If you have time, press your tofu for at least 15 minutes before cooking to remove excess moisture. This makes it crispier and more flavourful. If you don’t have a press then wrap in a tea towel to remove the water. 

Roast your own peppers – If you prefer, roast fresh red peppers in the oven at 200°C (400°F) for 20-25 minutes until charred, then peel off the skin.

Customise the veggies – Add avocado, grated carrot, radishes, or any of your favourite salad vegetables for extra texture and flavour.

Hungry? – Serve with quinoa, brown rice, or crusty bread to make this salad more filling.

Adjust the dressing consistency – If the dressing is too thick, add more water or lemon juice. If too thin, add extra sunflower seeds or tahini.

If you liked this tofu salad, Here are some other fantastic salad recipes:

Roasted Cauliflower Salad

Easy Quinoa Salad

Roasted Broccoli Salad

Lemon Pistachio Orzo Salad