Vegan Egg Salad
Evann Ryan is a plant-based recipe developer and content creator known for high-protein vegan recipes designed for easy meal prep. Through her weekly Bite Club newsletter, website, and instagram, she shares macro-friendly meals and practical strategies to help others build balanced, protein-forward plates.
- Lunch
Boiled tofu, kala namak, and a jar of vegan mayo. Six containers, one week of lunches.
If you’re looking for a quick meal prep option that will have lunch for the whole week ready in just minutes, this Vegan Egg Salad with 32g of protein per serving is for you. Packed with good-for-you ingredients, like anti-inflammatory turmeric, gut loving apple cider vinegar, protein rich fava tofu, this vegan egg salad recipe is totally cholesterol free. Add this high protein vegan egg salad filling to sprouted bread for a bigger protein boost, a whole wheat tortilla, crunchy crackers, or crisp cucumber slices, or just enjoy it on its own with a spoon.
Why This Works
Fava tofu provides a big dose of protein with minimal calories and a low fat content. Alternatively you can substitute easier-to-find extra firm tofu for almost as much protein, just a slightly different fat and calorie ratio. Either protein option works, tastes great, and will have you making vegan egg salad on repeat.
Nutrition (per serving)
| Calories | 351 |
|---|---|
| Protein | 32g |
| Carbs | 31g |
| Fat | 11g |
Ingredients
| Fava tofu | 2 bricks (680g) |
|---|---|
| Vegan mayo | ⅓ cup |
| Fresh chopped chives | ½ cup |
| Apple cider vinegar | 1 tbsp |
| Dijon mustard | 1 tbsp |
| Salt | 1 tsp |
| Turmeric powder | 1 tsp |
| Smoked paprika | 1 tsp |
| Garlic powder | ½ tsp |
| Black pepper | ½ tsp |
| Optional: Black salt (kala namak), optional, for “eggy” flavor | ⅛ tsp – ¼ tsp |
| Optional: Sprouted grain bread, crackers, or cucumber slices, optional, to serve | As needed |
Step-by-Step Instructions
1 Cube the tofu
Chop the tofu into small cubes.
2 Boil the water
Bring 4 cups water to a boil and generously salt the water.
3 Boil the tofu
Add the tofu cubes and allow to boil for 10–12 minutes. Then drain well.
4 Season
Add the boiled and drained tofu cubes to a mixing bowl and season with chopped chives, apple cider vinegar, dijon mustard, salt, turmeric powder, smoked paprika, garlic powder, black pepper, and (if using) black salt (for more of an “egg” flavour). Mix everything together really well.
5 Smash for texture
Gently using a spoon, smash some of the tofu pieces to give the mixture more texture.
6 Chill and store
Put the tofu salad in the fridge to cool completely before sealing in a meal prep container to enjoy all week.
Notes & Tips
- Storage: Keep the salad stored in airtight meal prep containers in the fridge for up to 5 days.
- Tofu swap: Substitute regular soy tofu for fava tofu.
- Lighter option: Substitute plain vegan greek yogurt for vegan mayo to reduce calories and fat.
- Make ahead: Great make-ahead meal prep recipe as it gets more flavourful the longer it sits.
- Not freezer friendly: This vegan egg salad is not freezer friendly.
Evann Ryan is a plant-based recipe developer and content creator known for high-protein vegan recipes designed for easy meal prep. Through her weekly Bite Club newsletter, website, and instagram, she shares macro-friendly meals and practical strategies to help others build balanced, protein-forward plates.
