Marinated Tofu Salad is a plant based recipe made with super firm high protein 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 4g net carbs per serving! It is also very easy to make and portable. It can be stored up to 5 days 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: make the tofu ahead and you can 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 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
- Super firm high protein tofu - I like to use Trader Joe's brand.
- Arugula
- Tomatoes
- Red onion
How to Make Marinated Tofu Salad
- If you are using regular firm tofu, press it to remove any excess water. Super firm high protein tofu doesn't need pressing.
- Dice tofu into cubes and toss with marinade ingredients in a large bowl. Refrigerate until ready to use.
To put your salad together, layer arugula, tomatoes, and red onion (or any veggies you like) on a plate or in a bowl. Then top it with about ⅓ cup of the marinated tofu.
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.
- Citrus swap: lime juice can be used in place of lemon juice.
- Greens: spinach or mixed greens work in place of arugula.
Variations
- Spicy kick: add ½ teaspoon of red pepper flakes to the marinade to add a touch of heat to the marinated tofu.
- Add olives: toss some olives into the salad.
- Grain bowl or wrap: the marinated tofu and veggies would be great in a grain bowl or wrap.
- Make it crispy: remove the tofu from the marinade, toss it with some cornstarch, and cook it in the oven or air fryer until crispy. Note: the cornstarch adds carbs, so this version isn't keto (will still be low carb).
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 feta. If you do try it, I would love to have you come back and let me know what you thought!
You May Be Wondering
I use super firm high protein firm tofu from Trader Joe's. But you can use your favorite brand.
Not if you're using super firm high protein tofu. If you're using regular firm tofu, cut the brick in half, then press it between paper towels with a heavy plate or skillet on top to get the water out before you cube it.
At least 30 minutes. It doesn't take long for the flavor to soak in, but the longer it marinates, the more flavor you get.
Use it up within 5 days.
More Tofu Recipes to Try
If you're looking for more ways to cook tofu, here are a few more of my favorites:
If you give this recipe a try, I'd love to hear how it turned out! Please leave a comment and ⭐⭐⭐⭐⭐ rating below to let me know how you liked it. Don't forget to tag me on Instagram @grumpyshoneybunch so I can see your beautiful salad bowls!
📖 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 high protein super firm tofu , cubed or torn
- 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, oregano, and salt.
- 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!