Vegan “Egg” Salad Sandwich
This vegan egg salad sandwich takes two minutes to whip up and makes a delicious, easy lunch at home or on-the-go.
When I started phasing out animal protein from my daily diet, one major staple caused me a lot of grief — eggs.
I LOVE eggs.
I’ve mentioned it before, but to really drive home my point, I’ll mention it again. I used to eat six egg whites for breakfast EVERY morning. Yeah, an entire half-dozen.
Not only was that absurd from a nutritional perspective (for so many reasons), but it was incredibly eco-unconscious on many levels as well. I cringe now at the thought, but as they say, “Once you know better, you do better.”
I know better, now. I eat my Super Seed Oatmeal for breakfast most days (except of course on Belgium Waffle weekends), with ingredients sourced from the bulk bin and transported home in reusable, biodegradable silk bags that I found on Etsy.
I still eat eggs every once in a while — opting for pasture-raised and consuming the entire thing when I do — but it feels good to not rely on them so heavily anymore.
Another egg obsession I used to indulge in was the egg white salad from Trader Joes. Their handy little containers made for quick, convenient lunches. However, those little plastic throw-aways held a mere one serving and with the yolks removed (which is where all the good vitamins are housed, fyi), were pretty nutritionally devoid.
On a recent afternoon, I had a craving for my old lunchtime favorite and decided to experiment with a more eco-friendly egg substitute — tofu.
With its delicate, velvety texture, tofu is an excellent stand-in for eggs.
I use it regularly in tofu egg scrambles and had seen it creatively combined with colorful spices at vegan restaurants to make an on-point egg salad imitation.
With a block of extra firm tofu on hand and a spice rack full of nutritional yeast, turmeric, paprika, and garlic powder, I went to town.
A pinch of this, a dash of that — in two minutes I had a perfectly flavored, plant-based sandwich that satisfied my eggy craving.
Mixed with a little avocado oil and mashed between two slices of sprouted whole-grain bread, it packed just as much healthy omegas and protein as its animal-based counterpart, minus the saturated fat and cholesterol.
The nutritional benefits of this meal have made it a regular in my household, but the simplicity is really its strong suit.
If you’ve got a block of tofu on hand, you’re halfway there.
- 15 oz package of extra firm tofu
- 1 tablespoon avocado oil
- 1 tablespoon nutritional yeast
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- ½ teaspoon turmeric
- ½ teaspoon salt
- pepper to taste
- Drain tofu and press between two paper towels to get rid of excess liquid.
- In a small bowl, mash together the tofu, oil, yeast, and spices.
- Add pepper to taste.
- Enjoy as a sandwich or on a bed of greens.
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Weigh-in: Are you a fan of egg salad? Would you give tofu-based vegan egg salad a try?