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    Home » Main Dish

    Marinated Tofu Salad Recipe

    Published: Jul 19, 2016 Last updated: Jun 15, 2021 by Shelby Law Ruttan · As an Amazon Associate I earn from qualifying purchases.

    So delicious you won't know you are eating tofu! This salad takes on the flavors of the marinade and the tofu texture is like that of a feta cheese.
    Marinated Tofu Salad Recipe on a blue plate with a red and white napkin

    Marinated Tofu Salad is a plant based recipe made with firm tofu pieces that have been marinated in a homemade Greek flavored salad dressing. This high protein vegan salad is so full of flavor that you may have trouble convincing some that it is actually tofu they are eating!

    If you are looking for a filling and satisfying lunch salad that is also low carb, then this marinated tofu recipe will definitely fit that bill. This keto friendly salad is only 3 net carbs per serving! It is also very easy to make and portable. It can be stored up to 1 week in your refrigerator, if it lasts that long!

    Marinated Tofu Salad
    Jump to:
    • My Tofu History
    • How to make this Salad Recipe
    • Low Carb Vegan Recipe
    • Related Recipes
    • 📖 Recipe
    • 💬 Comments

    My Tofu History

    This recipe came to me via a church camp meeting I attended years ago. I attended a class for a week where we were taught how to do vegan cooking. The first bite I took of this marinated tofu salad, I knew it was a keeper. It hasn't steered me wrong. I have been making it for over 30 years now and everyone I have shared this with always asks for the recipe!

    I love everything about this marinade and this salad. You basically marinate the tofu, then assemble the salad with whatever veggies you may have on hand. Often times we will use cucumber, which is probably my favorite, but I didn't have any when I made the recipe for this post.

    Overhead view of Marinated Tofu Salad Recipe

    How to make this Salad Recipe

    It all starts with a good firm brick of tofu. Then, you will want either fresh (preferred) or dried herbs, lemon juice, and olive oil to make the marinade.

    Ingredients for marinade

    The one thing you will want to do is make sure you have pressed your tofu well before you cube it to marinate it. You want to be sure you have gotten all the water out.

    tofu between thick paper towel layers with a heavy plate on top to press water out.

    I always cut my block in half to make it thinner, then I weight it down between a good thickness of paper towels. When it comes to weighing it down, I use one of my  heavier dinner plates.

    cubes of tofu soaking in the marinade

    When it comes to marinating the tofu for this salad recipe, you will want to let it sit for at least 30 minutes before consuming. It doesn't take long for the flavor to permeate the tofu.

    Low Carb Vegan Recipe

    Another thing that I love about this marinated tofu salad recipe is that it is only 3 net carbs per serving! If I want 2 servings, I can still have a very low carb meal on my plate. And, it is highly likely I will eat at least 2 servings in one sitting!

    This has become one of my most favorite plant based recipes that is also low carb. I crave the marinated tofu so much! If you're a tofu fan, then this is a must try recipe. If you're not a tofu fan, then I think this is a good starter recipe to try. I feel the marinade makes this tofu take on a flavor of cheese, similar to mozzarella. If you do try it, I would love to have you come back and let me know what you thought!

    Marinated Tofu Salad Recipe on a blue plate with a red and white napkin

    Related Recipes

    • Tofu Burgers - Easy Vegan Recipe
    • Coconut Curry Tofu Bowl - Vegan Recipe
    • Vegan Cheese Spread - Keto Low Carb Recipe
    • Sweet Chili Tofu Salad
    • Sweet Chili Lime Tofu
    • General Tso's Tofu
    • Mom's Scrambled Tofu
    • Stuffed Delicata Squash (with tofu!)

    📖 Recipe

    Marinated Tofu Salad Recipe on a blue plate with a red and white napkin

    Marinated Tofu Salad

    Shelby Law Ruttan
    So delicious you won't know you are eating tofu! This salad takes on the flavors of the marinade and the tofu texture is like that of a feta cheese.
    5 from 1 vote
    Print Recipe Pin Recipe Save Go to Collections
    Prep Time 10 minutes mins
    Marinade Time 30 minutes mins
    Total Time 40 minutes mins
    Course Salads
    Cuisine Greek
    Servings 4
    Calories 290 kcal

    As an Amazon Associate I earn from qualifying purchases.

    Ingredients
      

    • ⅓ cup olive oil
    • ¼ cup lemon juice fresh squeezed
    • 1 teaspoon dried basil
    • ¼ teaspoon ground cumin
    • ½ teaspoon dried oregano
    • 2 teaspoon sea salt
    • 1 lb cubed firm tofu
    • 8 cups arugula
    • 3 small tomatoes quartered
    • ½ cup red onion thinly sliced

    Instructions
     

    • Mix together olive oil thru salt.
    • Pour over top of cubed tofu and let sit in refrigerator up to 30 minutes or longer.
    • To assemble salad, use your choice of veggies and layer on a plate or in a bowl.
    • Top with about ⅓ cup tofu mixture.

    Notes

    Very versatile, use whatever your favorite salad vegetable is to make a salad, then top it off with the tofu!
    Nutrition Information for Tofu Ingredients only based on 6 servings.

    Nutrition

    Calories: 290kcalCarbohydrates: 10gProtein: 12gFat: 24gSaturated Fat: 3gSodium: 1184mgPotassium: 370mgFiber: 3gSugar: 4gVitamin A: 1529IUVitamin C: 23mgCalcium: 231mgIron: 3mg
    Keyword Marinated Tofu Salad
    Tried this recipe?Mention @grumpyshoneybunch or tag #grumpyshoneybunch!

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    About Shelby Law Ruttan

    Shelby is the author/owner of Grumpy's Honeybunch. Established in 2007, she shares and preserves family recipes as well as recipes for cooking light and keto. She has authored the One-Pot Paleo Cookbook and The Pescatarian Keto Cookbook. She is an experienced, self-taught home cook who loves to share recipes with others. She also authors the websites Honeybunch Hunts and The Best Vegetarian Recipes. You can see her work on websites such as Veal Made Easy, Parade, Community Table, SoFab Food, Yummly, and FoodGawker.

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    Reader Interactions

    Comments

    1. Vickie

      July 10, 2019 at 8:34 pm

      Hi, dear Shelby, I made something very similar to this: tofu in a Greek style pasta salad. I was surprised to find out how good it was. I added a little high-quality dried dill to my pasta and tofu salad. The dill is good with the tofu. I am glad I am not the only one using tofu in uncooked salads.

      Reply
      • Shelby Law Ruttan

        July 11, 2019 at 7:01 am

        Hello Vickie! I love that you use dill, that is a great idea with a different flavor profile. Thank you for sharing!

        Reply

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    Welcome! I'm Shelby Law Ruttan, I'm a mom, grandmother, and cookbook author for HoneyB's Kitchen who started blogging family recipes in 2007 for.... 

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