Tofu Salad (Perfect for a Picnic!)

This is a delicious way to eat tofu; it tastes a lot like egg salad. Serve it like we do on lettuce leaves with sprouts, tomatoes and onions or on your favorite bread. It can also be served as a snack or appetizer on celery sticks, chips or crackers. Very moist and flavorful — a real treat!


19 oz. extra firm tofu (softer tofu doesn’t work as well)
1 cup carrots, shredded
2 stalks celery, diced
½ cup Vegenaise* or regular mayonnaise
1 Tablespoon yellow mustard
2 tablespoons fresh dill, chopped
½ – ¾ teaspoon salt
Dash of black pepper
¼ teaspoon granulated garlic
¼ teaspoon granulated onion

Optional ingredients for lettuce wraps:

1 head romaine lettuce or lettuce of choice
1 tomato, sliced
1 cup of alfalfa sprouts
¼ red onion, sliced thin in half moons


  • Drain tofu and pat dry.
  • Place in bowl and mash. Add shredded carrots, celery, Vegenaise, mustard, dill and seasonings. Mix well and add more salt if not flavorful enough. (End result will be lumpy, like egg salad.)
  • If desired, place about ¼ cup on romaine lettuce leaves and top with tomato slices, sprouts and onions. Fold the Romaine lettuce leaves in half and enjoy as a lettuce-wrap sandwich.

Total preparation time: 20 minutes.

Serves: six

*Tip from the HeartMath Kitchen:

Vegenaise is a vegan mayonnaise made by the Follow Your Heart Company. It tastes almost exactly like mayonnaise, especially in salads like above. We use it in all our “mayo” type dressings and just love it. There are a variety of types of Vegenaise, we use the one made with Grapeseed oil. Not only is it eggless, but it also doesn’t have the over-refined sweeteners, fillers, gums or colorings that may be found in regular mayonnaise.


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Charmaine C.
Charmaine C1 years ago

Thank you.

Roger Nehring
Roger Nehring1 years ago

Sounds good.

Edith B.
Edith B1 years ago

I plan to try this one.

Angela K.
Angela K3 years ago

Thanks for sharing

Vicky P.
Vicky P3 years ago

I'm sure it tastes okay..but it looks horrible lol

Elena T.
Elena Poensgen3 years ago

Thank you :)

Mari 's
Mari 's3 years ago

Mmmmm yummy YUMMY!!!! ty

Nils Anders Lunde
PlsNoMessage se3 years ago


Christine V.
Christine V3 years ago

will have to try this!

Natasha Salgado
Past Member 3 years ago

Sounds great 4 those who like tofu!