eggless salad sandwich

Vegan Eggless Salad 3 Ways

I used to make this recipe with chickpeas but it was a bit time consuming and let’s be honest, chickpeas don’t always sit well with this lil lady.

When I set out to create this recipe, I wanted something that could be made in a pinch and in a large batch. I wanted to ensure it was filling but at the same time didn’t leave you feeling ‘heavy’ and lethargic. Being plant based, I lastly wanted to ensure it has an adequate amount of protein so the meal would support muscle recovery and keep you satiated for hours.

I can confidently say, I check off all of these boxes with this recipe.

When I first became plant based, I stayed away from tofu for the first 5 years like the plague. The going myth at the time was that tofu contained high amounts of phytoestrogens. Phytoestrogens are made up of isoflavones that can mimic estrogen in the body which could potentially cause an influx and imbalance of estrogen. A large amount of estrogen in the body can been linked to breast and ovarian cancer.

Needless to say, that has since been disproven and one would have to consume high amounts of soy daily to experience any of imbalance purely from the food product itself.


What I love most about this recipe is it can be enjoyed multiple ways to mix it up! For example, within one batch I enjoyed it as a salad one day, an open sandwich the other and as a wrap to finish it off!


Why you’ll love this recipe:

easy to put together

recipe supplies a large batch for easy grab and go meals

high in protein

high in Vitamin B12

delicious. Obvs.

multi functional, enjoy it 3 ways!

eggless salad sandwich

Eggless Salad

Add to a bed of lettuce for a salad, a piece of toasted bread for an open faced sandwich or add to a gluten free wrap for a grab and go lunch or dinner!
Prep Time 15 mins
Total Time 1 hr 15 mins
Course dinner, lunch, Snack
Cuisine plant based, vegan
Servings 4


  • 1 package organic tofu 350g
  • 1/4 cup fresh dill chopped
  • 1/4 cup nutritional yeast
  • 1 cup celery chopped
  • 1/4 green cup onions chopped
  • 3 tbsp mustard
  • 1/2 tbsp garlic powder
  • pinch turmeric
  • pinch sea salt
  • 1 tsp pepper
  • 1 tsp paprika
  • hot sauce optional


  • Wash tofu with water and break up into a bowl using hands
  • Add all ingredients and mix thoroughly


Serve on a bed of lettuce with a lemon wedge for salad or with toast or a wrap to mix it up!
Keyword eggless salad, healthy, plant based, vegan

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With a full 360 holistic approach to nutrition, fitness and lifestyle, nutritionist, health coach, and trainer, Chara Marie has helped women all over achieve their health, wellness, and weight loss goals.

Through easy to follow programs, one on one coaching and a good sense of humour,  she helps you discover, connect, and unleash your inner bad-ass, body confident babe.

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