Introducing a super simple Tofu Salad that’s ready in about 15 minutes and packed with fresh vegetables and a flavorful peanut dressing. It’s light, satisfying, and ideal for a quick lunch or an easy summer dinner.
Recipe Difficulty – Very Easy
Table of Contents
- Why this recipe works
- Ingredients to make Tofu Salad
- Substitutions
- Variations
- How to make Tofu Salad
- Leftovers
- Recipe FAQs
- More Easy Salad Recipe
- Rate it…
- Tofu Salad Recipe
Why this recipe works
This chilled tofu salad is versatile: serve it as a light main on warm days or as a crisp side alongside a heartier dish. The tofu soaks up seasoning and the peanut dressing adds a rich, nutty finish that complements the greens and crunchy vegetables.
The mix of crispy tofu, leafy romaine, red cabbage, bell pepper and tomatoes delivers contrasting textures and fresh flavour. The recipe uses common, affordable ingredients and comes together quickly, making it practical for busy weeknights.
You can easily adapt the salad to your preferences: swap tofu for chicken or omit it, replace cabbage with more lettuce, or scale the recipe up to feed a crowd. The peanut dressing pairs well with many salads but the dish also works with lighter dressings if you prefer.
Ingredients to make Tofu Salad
- Firm tofu – fries up well and holds its shape.
- Paprika – adds a subtle smokiness.
- Onion powder – for savory depth.
- Garlic powder – balances the seasoning.
- Red pepper flakes – for a gentle heat.
- Olive oil – to coat and fry the tofu.
- Red bell pepper – for colour and crunch.
- Head of romaine lettuce – the salad base.
- Medium tomatoes – bright, juicy flavour.
- Red cabbage – adds texture and colour.
- Peanut dressing – a mix of peanut butter, maple syrup (or honey), tamari (or soy sauce), sesame oil, lime juice, garlic powder and onion powder for a creamy, tangy finish.
See the recipe card below for exact quantities.
Substitutions
- Tofu: Extra-firm tofu works if you prefer a drier texture. If using soft tofu, press it to remove excess water.
- Seasonings: Adjust spices to taste — try curry powder, sesame seeds, or smoked paprika for variation.
- Vegetables: Swap or add greens like spinach, spring mix, avocado, or green onions depending on what you have.
- Dressing: The peanut dressing is highly recommended, but this salad will also pair well with maple-Dijon, tahini, a creamy vegan ranch, or a simple lemon-and-olive-oil dressing.
Variations
- Spicy: Add chopped chilies or extra chili to the dressing for more heat.
- Deluxe: Add roasted sweet potato, cooked quinoa or extra nuts for a heartier meal.
- Kid friendly: Omit red pepper flakes and select vegetables your child prefers.
How to make Tofu Salad
Step 1: Drain the tofu and cut into even 2cm cubes.
Step 2: Toss the tofu in a bowl with 1 tbsp olive oil, paprika, onion powder, garlic powder and a pinch of red pepper flakes until evenly coated.
Step 3: Heat a non-stick pan with 1 tbsp olive oil and fry the tofu, turning occasionally, until golden on all sides (about 10 minutes). Alternatively, air fry for 10 minutes at 200°C until crispy.
Step 4: While the tofu cooks, roughly chop the lettuce, thinly slice the red bell pepper and cabbage, and quarter the tomatoes.
Step 5: Make the peanut dressing by whisking peanut butter, maple syrup (or honey), tamari (or soy sauce), sesame oil, lime juice, garlic powder and onion powder until smooth.
Step 6: Combine the chopped vegetables, cooked tofu and dressing in a large bowl and toss gently until everything is coated.
Hint: Serve extra dressing on the side so portions kept for later don’t get soggy.
Leftovers
Store leftovers in an airtight container in the fridge for 3–4 days. Keep the dressing separate for best texture.
Recipe FAQs
This tofu salad combines pan-fried tofu seasoned with simple spices, fresh vegetables and a creamy peanut dressing.
Firm tofu is recommended because it fries well and keeps some moisture. Extra-firm also works. Avoid silken tofu for this preparation.
Cube and season the tofu, pan-fry or air-fry until golden, chop the vegetables, make the dressing, then toss everything together.
Yes — the vegetables and tofu provide fiber and protein. The healthiness depends on the dressing; the peanut dressing offers healthy fats and flavor when used in moderation.
More Easy Salad Recipe
- Courgette Salad
- Prawn Salad
- Aubergine Salad
- Three Bean Salad
- Chicken Satay Salad
- Vegan Potato Salad
- Rocket Salad
- Tuna Pasta Salad
- Beetroot Salad
- Rice Salad
- Smoked Salmon Salad
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Tofu Salad
Ingredients
- 450 g firm tofu
- ½ tsp paprika
- ½ tsp onion powder
- ¼ tsp garlic powder
- 1 pinch red pepper flakes
- 1 tbsp olive oil
- 1 red bell pepper
- 1 head of romaine lettuce
- 5 medium tomatoes
- ½ red cabbage
Peanut Dressing
- 3 tbsp peanut butter
- 2 tbsp maple syrup
- 2 tbsp tamari
- 1 tbsp sesame oil
- ½ lime juice
- ¼ tsp garlic powder
- ½ tsp onion powder
Instructions
-
Drain the tofu and cut into equal sized cubes (around 2cm by 2cm).
-
Add the cubed tofu into a mixing bowl along with the paprika, onion powder, garlic powder, red pepper flakes and 1 tbsp olive oil and mix until all the tofu is evenly coated.
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Heat a non stick pan with 1 tbsp of olive oil and add in the tofu. Keep turning until each side is golden (roughly 10 minutes).
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Meanwhile, roughly chop the lettuce, thinly slice the red bell pepper and red cabbage and quarter the tomatoes.
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Prepare the peanut dressing by adding all the ingredients into a jar and whisk/stir until a smooth dressing forms.
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Add all the chopped salad ingredients, tofu and peanut dressing into a large mixing bowl and toss until well combined.
Notes
Substitutions & Variations: Options are listed in the post above.
To Store: Store in an airtight container in the fridge for 3-4 days. Keep dressing separate for best results.
To Freeze: Freezing is not recommended for this salad.
Tip 1: If meal prepping, add dressing only to the portions you’ll eat right away.
Tip 2: Add quinoa or rice for extra heartiness.
Tip 3: To air fry the tofu, place it in the air fryer after seasoning and cook for 10 minutes at 200°C until crispy.
Nutrition
