Looking to increase your plant-based protein intake? Try this high protein tofu salad recipe! It’s made with a winning combination of vegan protein sources – extra-firm tofu, edamame, and quinoa – to pack in about 20 grams of protein per serving. Combined with crunchy snap peas, carrots, purple cabbage, and a creamy Asian-inspired dressing, you’ll love this recipe for an easy weekday lunch that’s perfect for meal prep.

high protein vegan salad with tofu in a white serving bowl surrounded by some ingredients

As a Registered Dietitian, one of the biggest nutrition myths I hear is that you can’t meet your protein needs if you don’t eat meat.

I’m here to set the record straight – you can ABSOLUTELY get enough protein on a vegan or plant-based diet.

With a little bit of planning and intentionality, you can combine all sorts of plant-based foods to meet your protein needs every day. Think foods like tofu, whole grains, beans, nuts, and seeds!

high protein vegan salad with tofu in a white serving bowl

If you’re looking for somewhere to start with plant-based protein, this high protein salad is the perfect high protein, high fiber meal!

Made with my creamy sesame ginger miso dressing, it packs in tons of umami flavor and contrasting textures from the crunchy veggies.

It’s easy to make in about 30 minutes, and tastes great warm or cold. Let’s get cooking!

high protein vegan salad ingredients measured out

Helpful articles for this recipe

Ingredients to gather

  • Tofu: This recipe involves making baked tofu – so I recommend using firm or extra-firm tofu for the best texture. Tofu is one of the main protein sources in this recipe.
  • Quinoa: Nutty in flavor and fluffy in texture, quinoa has more protein compared to other whole grains. One cup of cooked quinoa has about 8 grams of protein!
  • Edamame: Edamame are young green soybeans, and they have a lot of protein! One cup of edamame has about 17 grams. I buy pre-cooked ready to eat edamame in the refrigerated section of the grocery store. You can also find pre-shelled, frozen edamame in the frozen aisle.
  • Purple cabbage: Raw purple cabbage is crunchy, slightly sweet, and loaded with nutrients including fiber, vitamin C, vitamin K, and antioxidants. Buy pre-shredded to save on time.
  • Shredded carrots: Raw shredded carrots add crunchy texture and lots of nutrients like fiber, beta carotene, and potassium. Buy pre-shredded carrots to save on time!
  • Snap peas or snow peas: I’ve tested this recipe using both snap peas and snow peas – they can be used interchangeably. They’re crunchy and sweet, and high in protein compared to other veggies, with over 5 grams of protein per cup.
  • Green onion: Sliced green onions add mild onion-y flavor.
  • Sesame ginger miso dressing: You’ll need soy sauce, rice vinegar, yellow miso paste, tahini, sesame oil, and fresh ginger.

Step-by-step visual instructions

tofu cubes in a blue mixing bowl
1. Cut tofu into small cubes. Toss with olive oil, a little soy sauce, and a pinch of salt in a mixing bowl.
baked tofu on a baking tray
2. Bake tofu in the oven for about 20 minutes, until crispy and golden brown on the outside.
cooked quinoa in a pot
3. While the tofu is in the oven, cook quinoa according to package instructions on the stovetop.
chopped snap peas and green onions on a wooden cutting board
4. Slice snap peas and green onions.
sesame ginger miso dressing in a small mixing bowl with a small whisk
5. Make the sesame ginger miso dressing: Combine everything in a small mixing bowl and whisk until smooth. Add a few tablespoons of water to thin to your desired consistency.
high protein vegan salad in a bowl
6. Combine everything in a large mixing bowl: cooked quinoa, edamame, shredded cabbage, shredded carrots, sliced snap peas, green onion, and tofu.
high protein vegan salad mixed together in a large mixing bowl
7. Add the dressing, then toss the salad together until well combined.

Let me know if you love this post by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!

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high protein vegan salad with tofu in a white serving bowl surrounded by some ingredients

High Protein Vegan Salad with Tofu

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  • Author: Alex Aldeborgh, RD
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: serves 4
  • Category: salads
  • Method: oven, stovetop
  • Cuisine: Asian-inspired
  • Diet: Vegan
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Description

Looking to increase your plant-based protein intake? Try this high protein tofu salad recipe! It’s made with a winning combination of vegan protein sources – extra-firm tofu, edamame, and quinoa – to pack in about 20 grams of protein per serving. Combined with crunchy snap peas, carrots, purple cabbage, and a creamy Asian-inspired dressing, you’ll love this recipe for an easy weekday lunch that’s perfect for meal prep.

Ingredients

Scale

High protein vegan salad

  • 1 block extra-firm tofu, drained and pressed
  • 1 tbsp olive oil
  • 1/2 tbsp soy sauce
  • Salt
  • Pepper
  • 1 cup quinoa, dry
  • 1 cup purple cabbage, shredded
  • 1 cup carrots, shredded
  • 1 cup snap peas, sliced lengthwise into strips
  • 1 heaping cup pre-cooked and shelled edamame
  • 2 green onions, sliced

Miso sesame ginger dressing

  • 2 tbsp yellow miso paste
  • 2 tbsp rice vinegar
  • 1 tbsp tahini
  • 1 tbsp soy sauce
  • 1/2 tbsp toasted sesame oil
  • 1/2 inch piece fresh ginger, grated or finely minced
  • 1–2 tbsp cold water

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Instructions

  1. Prep: Preheat oven to 400°F. Line a baking sheet with parchment paper.
  2. Cut tofu into small cubes and put them in a mixing bowl. Add the olive oil, soy sauce, and a pinch of salt and pepper. Toss to combine.
  3. Spread the tofu out into an even layer on the baking sheet. Bake for 20-25 minutes, until golden brown and crispy on the outside.
  4. While the tofu is baking, cook the quinoa on the stovetop according to package instructions, until fluffy. Fluff with a fork and set aside to cool for about 10 minutes.
  5. Combine the cooked quinoa (it’s fine if it is still warm), baked tofu, shredded cabbage, shredded carrots, sliced snap peas, edamame, and green onions in a large mixing bowl.
  6. Make the dressing: combine all the ingredients in a small bowl, except the water. Use a small whisk or a fork to whisk everything together until smooth. Whisk in the water, 1 tablespoon at a time, until you reach your desired consistency.
  7. Pour all the dressing over the salad. Use salad spoons to toss everything together to mix it all up.
  8. Enjoy warm or cold!

Notes

Storage

Store leftovers in an airtight container in the fridge. For busy weekday lunches, you can pre-portion them into my favorite glass storage jars to grab and go.

Nutrition Disclaimer

As a Registered Dietitian, I create nutritionally-balanced recipes using whole food ingredients to promote good health and well-being.  Additionally, I am a Certified Intuitive Eating Counselor. My nutrition philosophy encompasses an all-foods-fit approach, and I do not promote tracking calories, macronutrients, or other numbers. Nevertheless, I understand that this information can be educational and helpful for some people.

I cannot guarantee complete accuracy of the nutrition information provided here, as these numbers are estimates. Nutrition is individualized. If you have specific nutrition needs, please consult your physician or a Registered Dietitian. 

more extra-firm tofu recipes

Protein-Packed Vegan Tofu Quinoa Bowls

Vegan Peanut Tofu Bowls with Brown Rice & Broccoli

Eggplant & Tofu with Miso Soy Glaze (Sheet Pan Meal)