Creamy Cucumber Tofu Salad (High-Protein)

Creamy Cucumber Tofu Salad combines crispy tofu, refreshing cucumber, grated carrot, quinoa, and edamame for 30 g of plant protein per serving-all without oil. Nutrient‑dense and fiber‑rich, it's perfect for meal prep or a quick weeknight dinner. Created by a Registered Dietitian.

High-protein tofu salad in a white bowl with a fork.

If high-protein creamy salads are your thing, you might also enjoy this high-protein Creamy White Beans recipe, Cooked Vegetable Salad, and my Protein Bean Salad.

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👩🏼‍🌾 Ingredients & Health Benefits
🫛 Substitutions
📝 Tips for Making Creamy Cucumber Tofu Salad
Creamy Cucumber Tofu Salad Recipe
✔️ Storage & Serving Tips
🙋🏽‍♀️ Recipe FAQs
🛒 Shop Recipe Cookware and Ingredients
👩🏽‍🍳 Made this recipe?
🍽️ Related Recipes
💬 Comments

👩🏼‍🌾 Ingredients & Health Benefits

Red quinoa, red onion, tofu, edamame, cucumber, and carrot.

Below are some notes about the ingredients from me, as an expert in nutrition.

Red quinoa adds protein, fiber, magnesium, and iron. Red and white quinoa are nearly identical in nutrition, but red quinoa has slightly more antioxidants, while white quinoa is a bit milder and softer.
Edamame is high in protein and antioxidants for heart and metabolic health.
Cucumbers are hydrating, low-calorie, and provide antioxidants like beta-carotene and flavonoids, which help combat inflammation.
Carrot (optional) provides beta‑carotene and lutein, which are antioxidants that can help prevent eye damage. Plus, they are rich in fiber for gut health.

For the Tofu:

Tofu, tamari, lime, hot sauce, and seasoning.

Tofu provides plant protein and is rich in isoflavones that may support heart and bone health.
Lime juice provides vitamin C and limonene, a natural plant compound linked to anti‑inflammatory and digestive benefits.
Low‑sodium tamari, smoked paprika, garlic powder, and hot sauce add flavor without excess sodium or calories. I like Tabasco best because it has no gums or preservatives. It contains capsaicin that could boost your metabolism.

For the Dressing:

Tamari, lime, yogurt, flaxseed meal, date syrup, and hot sauce.

Greek‑style yogurt adds extra protein and creaminess without dairy. I used a plant-based variety.
Flaxseed meal gives healthy fats and helps you stay satisfied.
Date syrup adds natural sweetness along with fiber, minerals like potassium and magnesium, and antioxidants.

See the printable recipe card below for quantities.

🫛 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

Tofu: Extra-firm or super-firm tofu works; I prefer super-firm tofu for its higher protein, and no pressing is required. Tempeh is another great option.
Quinoa: Substitute with wheat berries, barley, farro, bulgur, millet, or rice.
Edamame: Swap for white beans, chickpeas, or a mix.
Yogurt: Any unsweetened Greek-style yogurt works; if it's thin, add more ground flaxseed to thicken.
Sweetener: Use date syrup, maple syrup, or agave.
Lime juice: Swap for lemon juice or rice vinegar.
Extra Virgin Olive Oil: Add a drizzle to the tofu for a moister texture, if desired. (See here for a list of the highest-polyphenol options.)
Heat: Tabasco, sriracha, or your favorite vinegar‑based hot sauce; omit for a non‑spicy version. (Tabasco has no gums!)

📝 Tips for Making Creamy Cucumber Tofu Salad

These additional tips will help you get the best results from this recipe.

Tofu chunks in a steel bowl with a red marinade.

Break the tofu into chunks with your hands instead of cutting it into cubes. The uneven surfaces absorb more of the marinade. Optional: Add a drizzle of olive oil to the marinade for a richer flavor.

Seasoned tofu chunks on a white baking tray.

If baking without oil, use a nontoxic baking dish (see here) or line it with parchment paper so the tofu does not stick.

Sliced cucumber in a glass jar and a mandolin.

Try using a mandolin to slice the cucumber. The one I use is easy and safe-see my cookware linked below. Otherwise, slice them thinly with a chef's knife. If using a salad jar, add the cucumber first. You can slice them directly over the jar.

Sliced red onion in a glass jar and a mandolin.

Finely slice the red onion with a sharp knife or a mandolin for thin, even pieces that blend seamlessly into the salad without overpowering the flavor. If using a salad jar, place the red onion next.

Creamy yogurt dressing on top of other in a glass jar for meal prep.

Layer the ingredients in this order, if using a salad jar: tofu first, followed by edamame, grated carrot, quinoa, green onion, sesame seeds, and finally the Greek‑style yogurt mixed with flaxseed meal, paprika, garlic powder, and a touch of sweetener. Finish with tamari and hot sauce on top. Shake the jar vigorously before serving.

Red quinoa, sesame seeds, and green onion on top of other ingredients in a glass jar next to the inserts for storing dressing.

To make your Creamy Cucumber Tofu Salad last longer, use a salad jar with a separate dressing compartment. Mix all the dressing ingredients and store them in the top container. Keep the extra‑crispy tofu on top. Combine everything just before eating for maximum freshness and texture.

High-protein tofu salad in a glass salad jar.

The salad jar will stay fresh for up to 4 days, keeping the veggies crisp and the tofu and dressing flavorful until you are ready to mix and enjoy.

High-Protein Creamy Cucumber Tofu salad in a white bowl with a fork.

Alternatively, cook the tofu, then combine all the salad ingredients in a large bowl. Mix the dressing ingredients separately, pour over the salad, and gently toss to combine. Add the tofu just before serving if you prefer to keep it crisp.

✔️ Storage & Serving Tips

This high-protein, plant-based salad is perfect for meal prep and stays fresh for days with a few simple storage tips.

Store the prepared salad in an airtight container in the fridge for up to 3 days.
Salad jars with separate dressing compartments work well for meal prep and help the tofu stay crispy. See the one I used linked below.
If you prefer the tofu crispy, add it right before serving instead of mixing it into the salad in advance.

🙋🏽‍♀️ Recipe FAQs

How can I keep the cucumber from making the salad watery if I prep it ahead?

Salting and draining the cucumber, then gently patting it dry with a paper towel, helps keep the salad from getting watery if you plan to store it for a few days. However, this is not required, and if you're serving it right away, you can skip this step.

What types of vegan yogurt are healthiest?

Unsweetened soy or pea protein Greek-style yogurts are the highest in protein and best for recipes like this. Almond, cashew, or oat yogurts are also good options. Look for simple ingredient lists without added gums or preservatives.
Coconut yogurts are usually lower in protein and higher in saturated fat, and the lauric acid may raise LDL cholesterol.