Crispy Tofu Salad with Pineapple Ginger Dressing
This crispy tofu salad is one of the best light yet filling and simple-to-make healthy lunch recipes to fuel you for the rest of the day. Crispy and chewy baked tofu served over a pile of crisp, nutritious veggies all drenched in an umami-rich homemade pineapple sesame vinaigrette. Serve this crispy teriyaki tofu over a bed of white or brown rice or steamed vegetables for a wholesome, high-protein vegan dinner.
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Why You’ll Love This Salad
High in plant-based protein – This crispy tofu teriyaki is not just another simple summer salad to serve as a side. Instead, it has all the nutritional elements and abundant protein, making it a standalone main by itself! The tofu provides a hearty dose of plant-based protein, helping to keep you full and satisfied. Combined with gluten-free quinoa, which is a complete protein on its own and contains more fibre than several other popular grains, like brown rice, this crispy tofu salad recipe meal is perfect for fuelling your day, whether post-workout or as a nourishing midday pick-me-up.
Dairy and Meat Free – Even with a gourmet visual appeal just like its takeout counterpart and fulfilling nature thanks to tofu, quinoa, and nutritious veggies, this healthy tofu teriyaki salad is a dairy-free and meatless meal without added sugars. You don’t have to compromise on flavour, texture, or presentation to enjoy clean, plant-based eating.
Tangy, Sweet, and Savory Flavors—Every bite is an explosion of flavors and textures! The crisp, fresh veggies contrast perfectly with the chewy, caramelized tofu. The homemade pineapple sesame vinaigrette adds a perfect balance of sweetness from pineapple and maple syrup, zesty zing from lime, and a rich umami touch from soy sauce and tahini. The kind of flavour combo keeps you coming back for more!
Easy Weeknight Meal Yet Takeout Worthy Flavors – With simple steps like grating tofu, chopping veggies, and blending the vinaigrette, you’ll have a restaurant-quality meal on the table in just half an hour. Best of all, most of the prep work can be done while the tofu bakes, saving you even more time!
Make-Ahead-Friendly—If you are serving a crowd, you can do most of the prep work for this crispy tofu and vegetable teriyaki recipe up to two days ahead of time. Bake and marinate the tofu up to two days before, prep the veggies, and store in separate containers. Heat the tofu in a pot until cooked through, blend the dressing ingredients, and toss everything together when you’re ready to eat to keep everything crisp and fresh.
How to Make Crispy Tofu Salad
Make Crispy Tofu Teriyaki
Grate the tofu using a cheese grater for small, chewy bits. Toss grated tofu with teriyaki sauce and cornstarch. Spread evenly on a lined baking sheet. Bake for 30 minutes, flipping halfway, until crispy and golden.
Prep the Salad
While the tofu bakes, slice cucumbers, cabbage, bell peppers, radishes, green onions, and cilantro. In a large salad bowl, combine veggies with cooked quinoa and chopped peanuts.
Make the Vinaigrette
Blend pineapple, lime juice, sesame oil, garlic, ginger, tahini, soy sauce, maple syrup, and salt until smooth and creamy.
Assemble Crispy Tofu Salad
Top the salad with crispy tofu. Drizzle with pineapple sesame vinaigrette.
Toss everything together, serve, and enjoy!
Recipe Tips for Crispy Tofu Salad
Make it Gluten-Free: To make gluten-free tofu teriyaki salad, simply swap out the regular soy sauce for tamari or gluten-free soy sauce.
Make it Low-Sodium: If you’re watching your sodium intake, use low-sodium soy sauce or coconut aminos as a healthier alternative.
Marinate the Tofu: For maximum flavour, marinate the tofu in teriyaki sauce before baking. Even just 30 minutes makes a difference, but letting it soak longer (up to a few hours or overnight) will yield even more flavorful and tender tofu.
Customize to Your Taste: Mix in other veggies like carrots, snap peas, or avocado. You can also swap quinoa for rice or noodles for a heartier version.
Add Crunch: Don’t skip the chopped peanuts! They add a satisfying crunch, but you can also use toasted sesame seeds or walnuts for added crunch and nutrition.
More Vegan Recipes You’ll Love
Mango Peanut Butter Noodle Salad
Vegan Caesar Pasta Salad (High Protein)
Green Pea Pesto Orzo Salad (100g protein)
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Crispy Tofu Salad
Ingredients
For the Tofu
- 1 block tofu
- 3 tbsp teriyaki sauce
- 1 tbsp cornstarch
For the Salad
- 4 English cucumbers
- 1 cup cooked quinoa
- 2 cups purple cabbage
- 1 red bell pepper
- 1 bunch green onions
- 1/2 bunch cilantro
- 5 radish thinly sliced
- 1/4 cup chopped peanuts
Pineapple Sesame Vinaigrette
- 1 cup chopped fresh pineapple
- Juice of 1 lime
- 1½ tsp sesame oil
- 1 garlic clove peeled
- 2 inch cube ginger
- ½ cup tahini
- Salt to taste
- 1 tbsp soy sauce
- 1 tbsp maple syrup
Instructions
- Use a cheese grater to grate your tofu. Add to a lined baking sheet, toss in teriyaki sauce and cornstarch and bake at 400 °F for 40 minutes, or until crispy, tosing halfway through.
- Slice your veggies and add them to a large bowl with your cooked and cooled quinoa and the rest of the salad ingredients.
- Make your pineapple sesame vinaigrette by blending together all ingredients. Season to taste.
- Add your crispy tofu on top, along with your dressing. Toss, serve and enjoy!