Tofu Eggless Salad


1 pound firm tofu 

Optional Vegetables: 

1/2 cup fresh scallions, diced

1/2 cup fresh celery, diced

1/2 cup fresh carrots, diced


2 tablespoons yellow mustard

1/2 teaspoon tumeric

1 teaspoon onion powder

1 teaspoon garlic powder

1/2 cup mayonnaise, low-fat

  1. Drain tofu. Wrap in layers of paper towels to dry.
  2. Place a heavy object, such as a skillet, on top of tofu and let it sit while you prepare other ingredients.
  3. Wash and dice vegetables, if using.
  4. Mash tofu well with a fork. Stir in mustard, spices, and mayonnaise. Gently stir in vegetables.
  5. Use as a sandwich spread or serve on a bed of crisp greens.
  • Use a variety of chopped vegetables for different tastes and textures. 
Nutrition Facts: 

Serving size1/2 cup (with diced vegetables)

Calories: 130

Fruits and Vegetables:  1/4 cup

Fat: 7 g

Fiber: 2 g

Sodium: 240 mg

This material was developed by the UMass Extension Nutrition Education Program.

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