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Recipe: Tofu Salad

Give Tofu a Try.

While some people have their doubts, tofu can be delicious! This take on tofu tastes great while packing a protein punch; each low calorie and low carb serving has 7 grams of protein.

Ingredients (makes 4 servings)

  • 3/4 pound tofu (firm)
  • 2 tablespoons mayonnaise, reduced calorie
  • 3 teaspoons brown mustard
  • 1/2 teaspoon soy sauce, low-sodium
  • 1/2 cup celery (diced)
  • 1 tablespoon onion (diced)
  • 1/2 green pepper (seeded and diced)
  • 1 tablespoon parsley (minced)


1. Prepare tofu by draining the water from the package and placing tofu between two plates. Put a heavy object on top and let stand for 10 to 15 minutes. Drain the water that collects on the bottom plate every few minutes.

2. In a small bowl, mix the mayonnaise, mustard and soy sauce.

3. In a medium bowl, combine the diced tofu, celery, onion, pepper, and parley; stir in the mayonnaise mixture and toss gently to coat.

4. Refrigerate covered until the flavors are blended – at least one hour.

5. Use as a sandwich filling or on top of whole grain crackers.

Nutrition Facts

Source: University of Connecticut, Family Nutrition Program, Senior Nutrition Awareness Project (SNAP) Newsletters,

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