Tofu Salad

Name: Tofu Salad Recipe
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 1 (14 to 16-ounce) packet extra firm tofu (or super firm tofu, pressed); 1 1/2 tablespoons tamari (or soy sauce (preferably low sodium)); 2 tablespoons nutritional yeast; Drizzle of olive oil ((optional)); 1/2 small head red cabbage (chopped (6 cups)); 1/2 lemon (juice); 3 tablespoons tamari (or soy sauce (preferably low sodium)); 1 tablespoon peanut butter (or any nut butter, or SunButter for nut-free); 1 tablespoon maple syrup; 1 tablespoon rice vinegar; 1 tablespoon lime juice; 1 jalapeño (minced (optional)); 2 tablespoons sesame oil (or neutral oil); 3 green onion (thinly sliced (green and white parts)); 1 large carrot (grated); 1 tablespoon sesame seeds ((optional)); 2.5 ounces vermicelli noodles (or glass noodles, cut into about 4-inch pieces (optional))

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High-Protein Tofu Salad with roasted red cabbage that's loaded with antioxidants. A tasty, healthy, meal-prep friendly vegan lunch or dinner. Plus, tips for how to keep your roasted red cabbage purple, and get the most flavor from your marinated tofu.

Tofu Salad with roasted tofu and red cabbage, grated carrots, chopped scallions, sesame seeds, glass noodles, and Asian dressing in a white bowl.

This vibrant tofu salad is the perfect addition to any picnic, barbecue, or potluck. Plus, it's easy to prepare ahead of time and tastes just as delicious 4 days later! The Asian dressing is flavorful, tangy, and has a slight kick from the optional jalapeño. If you are looking for a break from the same old salad routine, this crunchy red cabbage salad with air fryer or baked tofu does the trick!

This recipe was inspired by my Orzo Salad with Crispy Tofu, as well as this High-Protein Vermicelli Noodle Salad with Air Fryer Tofu.

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

👩🏼‍🌾 Ingredients

Lime, peanut butter, green onions, jalapeño, tofu, carrot, garlic, nutritional yeast, red cabbage, sesame oil, tamari, sesame seeds, maple syrup, and rice vinegar on a gray backdrop.

Extra firm tofu or super firm tofu are best suited for this Tofu Salad. Super firm tofu contains the highest amount of protein and comes pre-pressed so it is very convenient, but it is sometimes hard to find. I typically use Nasoya or Wildwood brands. Breaking the block with your hands increases the surface area, so it absorbs more of the marinade than if you were to slice it with a knife.
Red cabbage, also known as purple cabbage, is a star ingredient in this tofu salad. It contains anthocyanins, which are responsible for its vibrant purple-reddish color. A higher intake of anthocyanins have been linked to a lower risk of cardiovascular disease. Plus, red cabbage is high in vitamin C, vitamin A, potassium, and fiber, and low in calories. One half-cup contains about 45% of the daily recommended amount of vitamin C, but just 14 calories. Cooked cabbage may supply more antioxidants to the body, and is easier to digest.
Peanut butter contains fiber, several vitamins and minerals, plant-based protein, and heart healthy fats. Choose one made from just ground peanuts for the healthiest Asian dressing.
Nutritional yeast adds protein, vitamins and minerals (including vitamin B₁₂), and an umami cheesy flavor to the tofu.

See recipe card for quantities.

🥬 Substitutions

Red cabbage - use green cabbage instead, or a mixture or red and green
Tofu - use tempeh or chickpeas instead to change things up
Glass noodles - add glass noodles, or vermicelli noodles as desired.
Jalapeño - the jalapeño adds a kick to this Tofu Salad, but is an optional ingredient
Nutritional yeast - omit as needed
Tamari - use gluten-free tamari for gluten-free, or use soy sauce instead
Peanut butter - Most nut butters (almond, cashew, walnut) will work in the Asian dressing for this tofu salad. For nut-free, use SunButter instead.
Green onion - substitute with shallots, or red onion
Sesame oil - substitute with any neutral flavored oil
Sesame seeds - use toasted sesame seeds for a more intense, nutty flavor

Try my Avocado Toast with protein for a healthy snack or lunch. Visit my Vegan Salad Recipes page for more high-protein vegan salads.

📖 Instructions

Chunks of tofu tossed in marinade in a glass bowl.

Step 1. Marinate the tofu: Break the tofu in to 1-inch chunks and place them into a medium bowl. Toss with tamari, and nutritional yeast. Drizzle with olive oil.

Tofu chunks marinated in nutritional yeast and tamari on a white baking tray.

Step 2. Bake or air fry the tofu: Transfer the tofu to a large rimmed nonstick baking sheet. Bake at 425ºF (or air fry) for about 20 minutes, or until golden brown.

Step 3. Cook the red cabbage: Toss the cabbage in lemon juice. Drizzle with oil. Bake with the tofu, or air fry separately, for about 10 minutes, or until the desired texture.

Dressing with tamari, jalapeño, lime juice, garlic, peanut butter, and vinegar in a grey bowl next to one-half lime and a citrus juicer.

Step 4. Make the Asian dressing: Add the tamari, peanut butter, rice vinegar, lime juice, jalapeño, and 1 tablespoon warm water to a medium bowl. Mix to combine. Drizzle in the sesame oil while whisking to incorporate.

Tofu Salad with roasted tofu and red cabbage, grated carrots, chopped scallions, sesame seeds, and Asian dressing in a white oval bowl.

Step 5. Combine the ingredients for the Tofu Salad: Place the cabbage, tofu, carrot, green onion, sesame seeds, and dressing in a large bowl. Gently mix to incorporate.

💡 Expert Tips

Cutting the tofu: Breaking the tofu with your hands increases the surface area around each piece much more than slicing it with a knife. This means it absorbs more of the marinade, and becomes even more flavorful and crispy in the oven.
Red cabbage prep: Adding a dash of lemon juice to the red cabbage before roasting prevents it from losing it's purple color in the oven.
Air fryer tofu is even crispier. Use an air fryer of you have one. You can also cook the cabbage in an air fryer! Set it to 400ºF and cook until the desired crispiness.
Cooking the red cabbage is optional. Cooked cabbage is easier to digest, and the body may absorb even more antioxidants than from raw cabbage. However, raw cabbage has different health benefits.
Storage: Refrigerate any remaining Tofu Salad in an airtight container for up to 5 days.

🍽 Recipe FAQs

How can I meal prep Tofu Salad ahead of time?

Place the chopped cabbage in an airtight container, and the chopped jalapeño, green onion, and carrot in a second container. Marinate the tofu and place it in a third container. Make the Asian dressing and store it in a fourth airtight container. Bake or air fry the tofu and cabbage right before serving. Combine all the ingredients in a large bowl for serving.
You can also cook the tofu and cabbage ahead of time as cold tofu tastes great in this salad.

Is it ok to eat cold tofu?

Yes, raw tofu is safe to consume straight out of the packaging, regardless of the type. It can be eaten warm or cold. However, drain off any excess water from the tofu before eating it.

Can I make a cold tofu salad?

This Tofu Salad can be served warm or chilled. Add the baked tofu and red cabbage straight from the oven and enjoy. Or refrigerate this salad for up to 5 days and serve it chilled. It tastes amazing both ways.