Crunchy Asian Tofu Salad (High Protein and Vegan)

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This Asian tofu salad is all about trying something new. How often do you get to throw radishes, pineapple and tofu together? It’s a colorful mix of crunchy, crunchy, and interesting foods – and exceptionally healthy to boot!

Asian tofu salad served in a white bowl;  A jar of sriracha, some crushed peanuts and a lime and a half on the side of the table.  Fast food up

The dressing is also a work of art – just imagine a little oil, maple syrup, lime, spicy sauce and a few peanuts all sloshing around together – what could be better?

Another reason I tried this tofu salad (thanks Jamie Oliver for the inspiration) was to discover a vegetarian dish that was high in protein and low in carbs at the same time. You won’t believe how hard it is to find!

But I succeeded: for 496 Calories you get 24 Protein grams and only 22 grams of carbohydrates! I dare you to show a vegetarian meal with similar figures!

Basic materials

firm tofu

Tofu, also known as bean curd, is the protein star of the recipe. This will give you crisp and firm cubes that will safely carry all the salad flavors. You can even go for extra firm tofu which feels thicker and chewier than other types of tofu.

You can find tofu at most grocery stores or online. For this recipe, I recommend using fresh tofu from the supermarket.

fresh vegetables

Bean sprouts, radishes, cucumbers, spinach and pineapple are an interesting mix of colors and textures. All vegetables have unique flavors that you rarely imagine together. But it works!


When you combine olive oil, maple syrup, hot sauce, and lime, you have the perfect sweet and spicy Asian salad dressing ready in a flash. Some salt and pepper to taste to complete it.


Sprinkle a few on top of the salad with some spice and crunch of chili and peanuts!

How many calories are in this Asian Tofu Salad?

This Asian tofu salad is all around 496 Calories per serving. It’s enough to make a filling meal without worrying about these extra numbers.

Here is a summary of the nutritional value per serving (531 grams):

kcal 496kcal

sugar 22g

thick 37g

protein 24g

Pretty impressive for a salad, right?

Health benefits

Starting with tofu as a rich source of ‘complete’ plant-based protein, iron and calcium, this salad offers many health benefits.

It is low in calories and high in protein which makes it a real gem for special diets and vegetarian menus.

Eating protein-rich foods like tofu will help you feel full and provide many benefits for your metabolism and weight loss. Time to forget all those late night cravings sabotaging your goals!

If you’re interested in losing weight or learning to say no to some naughty foods, why not check out our free 7-Day Vegetarian Weight Loss Meal Plan?

Another healthy thing about this salad is the perfect balance of vitamins, minerals and other nutrients from the fresh vegetables.

Spinach is rich in vitamins A, C and E, folate, iron and potassium. It contains calcium, manganese and vitamin K which are important for bone health.

Bean sprouts, pineapples, radishes, and green peppers are good sources of vitamin C, which is essential for the growth and repair of body tissues and proper functioning of the immune system.

Last but not least, cucumber! Not only can cucumber water prevent dehydration, the fruit provides dietary fiber for gut health and potassium for your kidneys, heart and muscles.

Are you sure to try this salad already? All you have to do is follow some simple step-by-step instructions.

How to Make Perfect Tofu Cubes

Of course, I ran into a challenge that every aspiring vegetarian has to tackle sooner or later – making crispy tofu. Lucky enough I found it super easy! Let me give you a quick introduction:

All you need is a packet of firm tofu and some oil. Bonus: Use a tofu press (if available) or paper towels to release excess water. You can place the tofu on a paper towel-lined plate and place some weights on top.

Cut the block of tofu into small cubes, about 1cm square.

Cut firm tofu into cubes on the left and thick slices on the right  Fast food up

Heat some oil in a pan over medium heat and then add the tofu.

Tofu cubes are placed in a pan  Fast food up

Roast for about 15 minutes. Add a little more olive oil if the tofu starts to stick to the pan. Be sure to add a decent amount of salt. Stir every three minutes or so.

Tofu cubes are pan-fried  Fast food up

Patience is a virtue: tofu starts to crisp up after about 10 minutes, so give it the time it needs!

Crispy Tofu Salad, High Protein, Low Carb and Vegan |

Make sure you try them along the way and see if you need to add more salt or let them get crispier.

Crispy Tofu Salad, High Protein, Low Carb and Vegan |

And there you go. Perfect tofu cubes!

How to Make Asian Tofu Salad

  • Preparatory work: Make the tofu cubes following the instructions above. If you want to master your multitasking skills, wash the vegetables and prepare them for the salad (slice radishes, chop cucumbers and pineapples) while occasionally stirring the tofu.
  • Dressing Time: Mix olive oil, honey, Sriracha and lime juice. Sprinkle with salt and pepper as a final touch. Done!
  • Combine: Toss everything together except the tofu cubes. They can get chewy so it’s best to add them separately to each serving. Garnish the salad with chilies and peanuts.


What does tofu pair well with?

The best thing about tofu is that it soaks up the flavors of whatever you decide to pair it with so the options are almost endless. The method of preparation depends on its texture, which ranges from mostly liquid to extra firm.

Tofu is often featured in stir-fries, salads, soups, sauces, dips, smoothies, rice and noodle dishes. It goes well with soy sauce, ginger, chili oil, green onion, garlic, lime, sesame oil, peanut butter and more.

Can I make this tofu salad ahead?

Yes, this salad can be made in advance if the ingredients are stored properly. Chopped cucumbers and chopped radishes can last about 2-3 days in an airtight container in the fridge.

The dressing is great to make ahead and will keep well for about 3-4 days.

How to store Asian tofu salad?

I recommend storing the cooked tofu cubes in an airtight container in the fridge separately from the rest of the ingredients and tossing them into the salad before serving. This way they can last longer but lose their crispness over time.

If you want to store some leftovers for a long time, consider adding the dressing to individual servings instead of the whole salad.

Can I eat raw tofu?

Yes, you can eat tofu out of the package by draining the excess liquid. The best way to enjoy it raw is to use silken tofu.

If you’re interested in raw tofu dishes, you can check out this Japanese silken tofu recipe and its dessert variations with radish and basil or mango coulis.

Is tofu healthier than meat?

Yes, tofu can be considered healthier than meat in the sense that it is free of the cholesterol and saturated fat found in meat.

Is it right to eat tofu every day?

It’s generally considered safe to eat tofu every day (as long as it’s all you eat). There are plenty of easy tofu recipes to incorporate into your daily meal plan. As a general rule for every meal though, we’d recommend going a day or two without tofu.

Asian Tofu Salad Variations and Substitutes

It’s easy to get creative when it comes to salads! So a few personal touches won’t hurt in an Asian tofu salad recipe.

First, which hot sauce and chili pepper to use is up to you. If you don’t like heat, choose something with a mild spice level.

If you’re allergic to or don’t like peanuts, sprinkle the salad with sesame seeds instead. It is also better to use lemon juice instead of lemon juice for the dressing.

You can try to skip some ingredients that don’t work for you, but remember that this will change the salad taste.

More tofu recipes

These ideas can make great additions to vegetarian and vegan dishes and satisfy your taste buds!

All Vegetarian and Delicious Asian Tofu Recipes:

Also try some of our vegetarian classics:

A bowl of Asian tofu salad bird's-eye view next to a slice of lime and some crushed peanuts on a cutting board in the upper right corner.  Fast food up
Crunchy Asian Tofu Salad (High Protein and Vegan)

Crispy tofu cubes, crunchy veggies, and a delicious dressing make this Asian tofu salad too delicious to be healthy!

Diet: Dairy-free, egg-free, gluten-free, vegetarian
  • 14 oz firm tofu (Ideally get fresh tofu from the supermarket)
  • 1 the cup Sprouted beans
  • ½ the bunch Radish
  • ½ the middle cucumber
  • 1 the paw vegetables
  • 1 small tin pineapple (small tin = 8 oz = 225 grams = ¼)
  • 1 spoon olive oil

  • Press out some excess moisture tofu Block, then cut into small cubes (about one square centimeter). Heat something in a pan the oil Heat a medium and tofu goes. Bake for about 15 minutes until golden brown. Multitasking Challenge: Make sure you stir occasionally (and add some salt) while preparing the rest of the salad. If you can do it, bring it!

    14 oz firm tofu, 1 tablespoon olive oil

  • Next: Your wash vegetable!

  • slice Radish.

    ½ bunch radish

  • to cut cucumber Cut in half lengthwise, scoop out the seeds with a small spoon and cube what’s left.

    ½ medium cucumber

  • to cut pineapple In small chunks as well.

    1 small tin of pineapple

  • Throw everything in a bowl along vegetables And Sprouted beans.

    1 handful of spinach, 1 cup bean sprouts

Now on to the dressing

  • combine olive oil, Maple syrupSriracha, Lime juice, salt And pepper And toss it in the salad.

    2 tablespoons olive oil, 1 tablespoon maple syrup, 1 teaspoon Sriracha, half a lime, Test for salt and pepper

  • Get the tofu cubes and place them in a separate bowl. Add them to each salad serving. (If you toss them into a salad, they’ll go mushy quickly).

  • Also for garnish, cut pepper and roughly crushed or chopped peanuts. Sprinkle them over the salad when serving.

    ½ green chili, 1 small handful of peanuts

  • Enjoy!


Crunchy Asian Tofu Salad (High Protein and Vegan)

No. per job

% Daily Value*

* Percent Daily Value is based on a 2000 calorie diet.

Whether you choose it as a side dish or a main course, this delicious tofu salad will encourage you to explore different types of tofu in Asian cuisine. You can try a variety of easy recipes including marinated, fried, smoked, grilled or baked tofu.

Now excuse me while I enjoy my mouth-watering Asian Tofu Salad.

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