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!
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Why You'll Love Marinated Tofu Salad
- Great flavor: the tofu absorbs the flavor of the marinade, giving it almost a "feta cheese" like flavor and texture.
- High protein: tofu is a great way to get protein in your diet!
- Low carb recipe: it is a great recipe for those following a low carb diet.
- Easy dinner salad: the marinated tofu will keep up to 1 week in your fridge, making it easy to assemble a salad in minutes!
Ingredients
You will need spices, some lemon, and olive oil to make the marinade for the tofu. When you are ready to enjoy a salad with to tofu, you will need salad ingredients like arugula (gives a peppery flavor that goes well with the dressing!), tomatoes, cucumbers, etc.
- Olive oil
- Lemon juice
- Dried basil
- Ground cumin
- Dried oregano
- Sea salt
- Firm tofu
- Arugula
- Tomatoes
- Red onion
See recipe card below for ingredient amounts.
How to Make Marinated Tofu Salad
- Step 1: press tofu to remove any excess water.
- Step 2: dice tofu into cubes and toss with marinade ingredients into a large bowl. Refrigerate until ready to use.
- Press tofu to remove any excess water.
- In a large bowl, mix together olive oil, lemon juice, basil, cumin, and oregano. Place cubed tofu in the marinade and refrigerate at least 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.
Hint: cut the brick of tofu in half to make it thinner, then weight it down between a good thickness of paper towels. Use a heavy dinner plate or skillet to place on top of the tofu to weigh it down and express the water out.
Substitutions
Still want to make this marinated tofu but don't have all the ingredients listed? Try some of the suggestions below:
- Herb swap: use a blend of your favorite herbs in place of the listed ingredients.
- Oil substitute: avocado oil works well as a substitute for olive oil and will not affect the flavor of the marinade.
Variations
- Spicy kick: add ½ teaspoon of red pepper flakes to the marinade to add a touch of heat to the marinated tofu.
Top Tips
- 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.
- 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.
The Last Word
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!
Related Recipes
When you make this recipe, please comment below and let me know what you think. I'd love it if you tag me on Instagram @grumpyshoneybunch or #grumpyshoneybunch so I can see your photos!
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📖 Recipe
Marinated Tofu Salad
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Ingredients
- ⅓ cup olive oil
- ¼ cup lemon juice fresh squeezed
- 1 teaspoon dried basil
- ¼ teaspoon ground cumin
- ½ teaspoon dried oregano
- 1 teaspoon sea salt , or more to taste
- 1 pound cubed firm tofu
- 8 cups arugula
- 3 small tomatoes quartered
- ½ cup red onion thinly sliced
Instructions
- In a large bowl, mix together olive oil, lemon juice, basil, cumin, and oregano.
- Place cubed tofu in the marinade and refrigerate at least 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.
Vickie says
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.
Shelby Law Ruttan says
Hello Vickie! I love that you use dill, that is a great idea with a different flavor profile. Thank you for sharing!