Tofu Chicken Salad Sandwich

Elevate your lunchtime game with this irresistible Tofu Chicken Salad Sandwich recipe—a plant-based twist on a classic favorite! Perfectly seasoned crumbled tofu is cooked until golden and combined with a creamy vegan mayonnaise dressing infused with dijon mustard, smoked paprika, and a touch of soy sauce for a savory kick. Fresh celery, red onion, dill pickles, and parsley add delightful crunch and vibrant flavor, creating the ultimate sandwich filling. Served between slices of toasted sourdough bread with crisp lettuce and juicy tomato slices, this vegan chicken salad sandwich is hearty, satisfying, and ready in just 30 minutes. Whether you're meal-prepping or looking for a quick lunch idea, this recipe is a deliciously wholesome choice packed with protein and flavor!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 block (14 oz) firm tofu
• 0.5 cup vegan mayonnaise
• 1 tablespoon dijon mustard
• 2 stalks celery
• 0.25 cup (finely diced) red onion
• 2 tablespoons (finely chopped) dill pickle
• 2 tablespoons (chopped) fresh parsley
• 1 tablespoon lemon juice
• 1 tablespoon soy sauce
• 0.5 teaspoon garlic powder
• 0.5 teaspoon smoked paprika
• 0.25 teaspoon black pepper
• 0.25 teaspoon salt
• 8 slices sourdough bread
• 4 leaves lettuce
• 1 (sliced) tomato

Directions

Step 1

Press the block of firm tofu between paper towels or a clean kitchen towel to remove excess water. Place a heavy object, like a skillet, on top, and let it sit for 10 minutes.

Step 2

Once the tofu is pressed, crumble it with your hands or a fork into small, chicken-like pieces.

Step 3

Heat a non-stick skillet over medium heat and add the crumbled tofu. Cook for 5-7 minutes, stirring occasionally, until the tofu is lightly golden and the moisture has cooked off. Remove from heat and set aside to cool.

Step 4

In a large mixing bowl, combine vegan mayonnaise, dijon mustard, lemon juice, soy sauce, garlic powder, smoked paprika, salt, and pepper. Whisk until smooth.

Step 5

Finely chop the celery, red onion, dill pickle, and parsley. Add these veggies along with the cooled tofu to the mixing bowl with the dressing.

Step 6

Stir everything together until evenly coated and taste for seasoning. Adjust with more salt, pepper, or lemon juice if needed.

Step 7

Toast the sourdough bread slices, if desired, for extra texture.

Step 8

Assemble the sandwiches by layering the tofu chicken salad, a leaf of lettuce, and tomato slices between two slices of sourdough bread.

Step 9

Repeat with the remaining ingredients to make 4 sandwiches. Serve immediately and enjoy!

Nutrition Facts

Serving size	1148 grams (1148.0g)

Amount per serving	% Daily Value*
Calories	1637

Total Fat 47.80g	61%
Saturated Fat 6.10g	31%
Polyunsaturated Fat 12.00g
Cholesterol 67mg	22%
Sodium 4700mg	204%
Total Carbohydrate 239.50g	87%
Dietary Fiber 15.60g	56%
Total Sugars 24.40g
Protein 85.70g	171%

Vitamin D 0IU	0%
Calcium 830mg	64%
Iron 16mg	89%
Potassium 1286mg	27%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 24.9%

Protein: 19.8%

Carbs: 55.3%