Easy Marinated Tofu Salad

Name: Marinated Tofu Salad
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Ingredients: 14 to 16 ounces extra firm tofu (pressed, cut into ½-inch cubes); 2 teaspoons olive oil; Salt (to taste); 1 large lemon (zest and juice, plus more to taste); 2 teaspoons Dijon mustard; 3/4 teaspoon sumac ((optional)); 1/2 teaspoon paprika; 2 cloves garlic; 1/4 cup olive oil (or oil from the jarred sun-dried tomatoes); 1/2 cup finely chopped red onion (or 1 large shallot, chopped); 2 ribs celery (small dice); 3/4 cup marinated artichoke hearts (jarred, finely chopped); 1/3 cup sun-dried tomatoes (jarred and preserved in oil, finely chopped); 1 cup fresh parsley leaves (chopped); Salt and freshly ground black pepper (to taste)

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This Easy Marinated Tofu Salad is flavorful, rich in protein, and meal-prep friendly. Refrigerate this healthy salad in mason jars for the perfect grab-and-go lunch. It keeps for up to 5 days. Enjoy it straight from the jar, make low-carb lettuce wraps, or serve it on avocado toast to add protein.

Marinated tofu salad with cubed baked tofu, chopped red onion, parsley, and celery in a white bowl on a gray backdrop.

Welcome to the easy tofu salad that tastes even better the next day. The marinated tofu cubes become even more flavorful as they sit in the refrigerator, which is why this is an ideal jar salad recipe. It's great for picnics, barbecues, potlucks, or even as a protein side.

Marinated tofu salad with cubed baked tofu, chopped red onion, parsley, and celery on toasts with avocado and chili oil.

This recipe is so versatile. Use it for adding protein to avocado toast, or pair it with these 30-Minute Air Fryer Sweet Potatoes. This recipe was inspired by my Tofu Salad with cabbage on this site.

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👩🏼‍🌾 Ingredients
🥬 Substitutions
📖 Instructions
💡 Expert Tips
🙋🏽‍♀️ Recipe FAQs
🍽 Related Recipes
👩🏽‍🍳 Made This Recipe?
📖 Recipe
💬 Comments

👩🏼‍🌾 Ingredients

Dijon mustard, paprika, celery, sun-dried tomatoes, marinated artichoke hearts, garlic, parsley, lemon, olive oil, baked tofu cubes, and red onion on a gray backdrop.

Homemade baked tofu cubes add protein and heart-healthy fats to this Easy Marinated Tofu Salad recipe. However, baking the tofu is optional. You can add the tofu straight out of the packet for what tastes like a vegan feta cheese salad. (Packeted tofu is already cooked.) Use super firm tofu, which comes pre-pressed, to save time. Otherwise, press the block of extra firm tofu, cut it into cubes, toss them with olive oil and spices, and bake for 10 minutes.
The marinade dressing is a combination of lemon juice and zest, garlic, mustard, paprika, sumac (optional), and olive oil.
Jarred marinated artichokes and sun-dried tomatoes pack a ton of flavor into this Easy Marinated Tofu Salad, as well as a variety of textures. The sun-dried tomatoes add a boost of antioxidants from their high lycopene content.

See the recipe card for quantities.

🥬 Substitutions

Tofu - instead of tofu, use roasted chickpeas, tempeh, or white beans
Herbs and spices - Toss the tofu with herbs or spices you have on hand for even more flavor, and add some nutritional yeast for vitamin B₁₂ and a cheesy taste. (Garlic powder, chili powder, chipotle powder, paprika, smoked paprika, oregano, basil, and Italian seasoning are good choices.)
Parsley - skip the parsley and use fresh herbs you already have on hand. Cilantro, thyme, basil, or even chopped-up celery leaves are all good substitutes.

Transform veggies, bagels, or toast to a high-protein snack with my High-Protein Vegan Cream Cheese. For more jar salad recipes, visit my Vegan Salad Recipes page.

📖 Instructions

Baking the tofu is optional. Add the tofu straight out of the packet for what tastes like a vegan feta cheese salad. Otherwise, press the extra firm tofu, or use super firm tofu which comes pre-pressed to save time. Cut it into cubes, and toss with olive oil and the desired seasonings.

Baked tofu cubes on a white rimmed baking sheet.

Step 1. Bake the seasoned tofu cubes for about 10 minutes, or until lightly golden.

Chopped marinated artichoke hearts on a gray chopping board with a knife.

Step 2. Finely chop the jarred marinated artichoke hearts.

Chopped sun-dried tomatoes on a gray chopping board with a knife.

Step 3. Finely chop the jarred sun-dried tomatoes. (Choose the ones packed in oil.)

A glass jar with lemon juice and red spices, and a second jar with olive oil. Plus, one-half squeezed lemon, and a zester.

Step 4. Make the dressing: Add the lemon zest and juice, Dijon, sumac (if using), and paprika to a jar or bowl. Press the garlic into the jar. Shake or whisk, and then add the olive oil and mix well.

Marinated tofu salad with cubed baked tofu, chopped red onion, parsley, celery, marinated artichoke hearts, and sun-dried tomatoes, topped with dressing in a white bowl.

Step 5. Transfer the tofu, red onion, celery, artichoke hearts, sun-dried tomatoes, and parsley to a large bowl. Add the dressing and mix to combine. Season with more lemon juice, salt, and black pepper to taste.

Marinated tofu salad with cubed baked tofu, chopped red onion, parsley, and celery served in lettuce wraps in paper baskets.

Step 6. Refrigerate this Easy Marinated Tofu Salad an airtight container for up to 5 days. Use for making lettuce wraps, as a high-protein toast topping, or enjoy it straight from the jar.

💡 Expert Tips

Budget-friendly tip: Use the oil from the jarred sun-dried tomatoes to replace the olive oil in the dressing, and for baking the tofu cubes. This oil is packed with flavor and tastes delicious.
Save time: Use super firm tofu if it is available. It does not require pressing and has a higher protein content.
Meal prep: Make this tofu salad ahead of time and refrigerate it in single-serve jars for a protein-packed grab-and-go lunch or snack.
Storage: Refrigerate any remaining Easy Marinated Tofu Salad in an airtight container for up to 5 days.
For serving: Add a grain of your choice for a more substantial meal. Or use this salad as a filling for wraps.

🙋🏽‍♀️ Recipe FAQs

Can you eat tofu straight out of the package?

Packaged tofu is not raw. The tofu is pre-cooked and safe to eat before it is even packaged. Tofu is made from blended soybeans that have been boiled to remove any toxic lectins found in the raw beans, making it completely safe to eat straight from the packet.

Is tofu better hot or cold?

Tofu is delicious and eaten either hot or cold, as long as you use a good marinade or sauce. This is true for all types of tofu, including silken, soft, medium, firm, extra firm, and super firm. Use cold or baked tofu for this marinated tofu salad. Try my no-cook, 10-minute Sesame Soy Silken Tofu for a cold tofu recipe. The silken tofu sops up the tangy soy dressing for a truly flavorful dish

How long should you marinate tofu?

Tofu will have a good amount of flavor after marinating for about 30 minutes, but if you want very flavorful tofu, allow it to at least sit overnight in the refrigerator. Marinate it in a sealable plastic bag, or an airtight container. You can also freeze marinated tofu for up to three months. Thaw it in the refrigerator overnight before using it. The texture of the tofu will change slightly to a more chewy consistency that tastes more like chicken.