Buffalo Tofu Salad Recipe

Buffalo Tofu Salad Recipe

This buffalo tofu salad is a super quick 3-minute recipe! Perfect for lunch or even for high-protein meal prep! This recipe is for 3 servings so multiply twice for leftovers, meal prep or a family meal.

This tofu salad with buffalo sauce is high in protein and easy to whip up and put in wraps, sandwiches or with crackers as a snack. All you need is 10 simple ingredients to make this vegan buffalo “chicken” salad from tofu!

Recipe for Buffalo Tofu Salad

Recipe for Buffalo Tofu Salad

This buffalo tofu salad recipe is one of my favourite lunches to make in 3 mins and add to anything!

I love the versatility of this high-protein recipe because you can add it on top of anything. I grate up tofu into shreds, covering in buffalo sauce and seasoning because it’s the easiest to make. By grating the extra firm tofu with a food grater, we can create a similar texture to shredded chicken!

I use Frank’s hot sauce for the buffalo sauce since it’s my go-to but you can use whichever buffalo sauce for this recipe. Instead of using vegan mayo, I used vegan Greek yogurt, which will lighten up the dish, making it healthier and higher in protein but feel free to substitute it with vegan mayo if desired.

Buffalo Tofu Salad

Ingredients

  • Tofu
  • Red Onion
  • Celery
  • Green onions
  • Parsley or cilantro
  • Dairy-free yogurt (greek or plain) or vegan mayo
  • Buffalo sauce (Franks red hot sauce)
  • Garlic powder
  • Onion powder
  • Salt

This Buffalo tofu salad is vegan, gluten-free, nut-free and dairy-free.


How To Make Buffalo Tofu Salad

To make the best buffalo tofu salad, make sure your tofu is pressed and have most of the liquid removed. The best way is to press extra firm tofu ahead of time for 15-20 mins using a tofu press or by covering the tofu with a paper towel and placing a heavy object on top to press the water out of the tofu (allowing it to absorb the buffalo sauce better).

With your pressed tofu, use a food grate and grate the extra firm tofu into thin shreds (use the large holes in the grater).

Next, add all the ingredients in a bowl and mix the shredded tofu with all the seasoning until well combined. That’s it!

Enjoy your buffalo tofu salad ina. wrap, sandwich or with crackers.

Watch me make it on YouTube here.

Buffalo Tofu Salad

Buffalo Tofu Salad

This buffalo tofu salad recipe takes about 3 mins to make with shredded tofu covered in buffalo sauce mimicking buffalo chicken salad but vegan!
Print Pin Rate
Course: Salad
Cuisine: Vegan
Keyword: buffalo sauce, salad, tofu
Prep Time: 3 minutes
Total Time: 3 minutes
Servings: 3
Calories: 158kcal

Equipment

  • 1 food grater
  • 1 Knife
  • 1 Cutting Board
  • 1 Measuring utensils
  • 1 Bowl

Ingredients

  • 1 block tofu extra-firm, around 400g, grated
  • 1/4 cup buffalo sauce like Frank’s red hot sauce, more or less as desired
  • 1/2 red onion diced
  • 1 stalk celery diced
  • 3 green onions chopped finely
  • 1/4 cup cilantro or fresh parsley, chopped finely
  • 1/2 cup vegan yogurt plain or greek yogurt
  • 1/2 tbsp garlic powder
  • 1/2 tbsp onion powder
  • 1/2 tsp salt more as needed

Instructions

  • To make the best buffalo tofu salad, make sure your tofu is pressed and have most of the liquid removed. The best way is to press extra firm tofu ahead of time for 15-20 mins using a tofu press or by covering the tofu with a paper towel and placing a heavy object on top to press the water out of the tofu (allowing it to absorb the buffalo sauce better).
  • With your pressed tofu, use a food grate and grate the extra firm tofu into thin shreds (use the large holes in the grater).
  • Next, add all the ingredients in a bowl and mix the shredded tofu with all the seasoning until well combined. That’s it!
  • Enjoy your buffalo tofu salad ina. wrap, sandwich or with crackers.

Nutrition

Calories: 158kcal | Carbohydrates: 12g | Protein: 14g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 2g | Sodium: 1027mg | Potassium: 129mg | Fiber: 2g | Sugar: 4g | Vitamin A: 270IU | Vitamin C: 10mg | Calcium: 240mg | Iron: 2mg

NEED MORE VEGAN RECIPE INSPO? CHECK THESE OUT:

Protein Overnight Oats

Protein Breakfast Bowl

Dessert

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