Avocado tofu salad is a delicious, refreshing, and healthy salad that is jam-packed with health benefits. This salad is a perfect lunch or a side to your main course. The salad is dressed with lemon juice, garlic, and spices that add more flavor to it. The crispiness from cooked tofu, the mushiness of the avocado, the freshness from the cucumber, and the zing of the salad dressing make it a salad worthy of any lunch or dinner table.

The best thing about this salad is that you can customize it according to your liking. Try this amazingly effortless avocado salad recipe, and I am sure you will enjoy it thoroughly.

If you love avocados in salads, then you will also enjoy this Mango Avocado Salsa, Cucumber Avocado Salad, and Cucumber Tomato Avocado Salad. 

Tips for making avocado tofu salad

When making avocado tofu salad, you should keep a few things in mind. These are:

  • Always go for a firm or extra firm tofu. Don’t forget to press it to get rid of excess water. It is very important; otherwise, the tofu will get soggy and won’t have a crispy texture.
  • You can cook tofu in an oven or an air fryer. Furthermore, you can also deep fry it in peanut oil for more flavor.
  • If you are planning to deep fry tofu, Dip it in cornstarch first. It will increase the crispiness of the tofu.
  • You can add different vegetables to this salad to add more flavor and texture.
  • You can add vinegar or maple syrup to the salad dressing to bring in more flavor.

Can you cook tofu in an air fryer?

Yes, you can cook the tofu in an air fryer as well. in fact, if you have an air fryer, I recommend you use it for cooking tofu. That’s because it offers amazing results with more health benefits. Firstly, you don’t need to add oil when you are using an air fryer. If you are adding oil, the quantity will decrease greatly. Secondly, you will get perfectly crispy results as well. All you have to do is place the marinated tofu in an air fryer basket and cook at 400-degree F for 10 to 12 minutes. Flip the tofu halfway into the cook to get equal color. Once done, remove from the air fryer. The tofu cubes will get even color.

Variation ideas

The beauty of avocado tofu salad is that you can add so many different ingredients to it to create a version of your own. Although the list is very long, here are a few things you can add to your salad to make it even more tasteful:

  • Leafy greens: Avocado doesn’t have to be the only green vegetable in this salad. If you are a leafy green vegetable lover, you won’t miss out on vegetables like baby spinach, lettuce, and arugula. These not just add texture to the salad but also add several health benefits.
  • Red bell pepper: Add red bell pepper not just for the crunch, but for the color as well. You can add yellow bell peppers as well. Whatever you like better. Better yet, add roasted bell pepper.
  • Tomato: Tomatoes bring in freshness and juiciness to the salad. You can add chopped tomatoes, dried tomatoes, or even cherry tomatoes. The choice is yours.
  • Red onions: Add red onions for that extra crunch and savory flavor.

To the dressing:

  • Soy sauce: If you love umami flavor, soy sauce is the best ingredient for it. You can use either light or dark soy. Furthermore, you can also add fish sauce to this salad dressing.
  • Sesame seeds: Sesame oil has a rich, toasty, and distinct warmth that will give tons of flavor to this salad.
  • Chili oil: If you love heat, add chili oil to this salad. It is a perfect ingredient to spice up your salad.
  • Maple syrup: For a bit of sweetness, maple syrup is just the right ingredient. However, you can use agave syrup for the purpose as well.

How to store avocado tofu salad?

You can place the leftover avocado tofu salad and store it in the refrigerator. It will last for up to 2 days. However, I prefer you always go for a fresh salad. That’s because avocado, when sliced, doesn’t have a long shelf life, and it starts to turn brown. You can prevent it by adding lemon juice, but still, it is inevitable. I prefer you store the ingredients separately and add avocado till the last moment. You can store cooked tofu in an airtight container. It will last for up to 3 days in the refrigerator.

ingredients tofu avocado salad on a wooden cutting board

Ingredients

 

  • Tofu – I love to use super-firm tofu that doesn’t need pressing, yes there is such a thing! You can find it in most health food stores and grocery stores like Trader Joe’s.
  • Avocado– adds a creamy texture to the salad. See
  • Cucumber – add a refreshing crunch, choose firm cucumbers
  • Spring onion – you can substitute with red or white onions.
  • Cilantro – substitute with parsley
  • Olive oil – I used extra-virgin olive oil.
  • Cumin – gives a nice deep flavor.
  • Sea salt – adjust salt to taste

For the Dressing

  • Garlic
  • Lemon juice
  • Cayenne pepper
  • Cumin
  • Sea salt

tofu with spices in a white bowl on a concete bad

How To Make Avocado Tofu Salad?

 

  1. Press the tofu block for about 20 to 30 minutes to drain excess water. Cut it into half an inch equal cube.
  2. Add tofu cubes to a bowl, and drizzle olive oil on top.
  3. Toss tofu cubes with cumin, garlic powder, paprika, and salt. 
  4. Place the tofu on a parchment-lined baking tray in a single layer.
  5. Place the baking tray in a preheated oven at 400-degree F for about 20 to 25 minutes or until they turn golden brown.
  6. Meanwhile, in a bowl, add chopped cucumber, avocado, and spring onion.
  7. Once the tofu is ready, remove it from the oven and let it cool. Once cool, add it to the vegetables.
  8. In a mason jar or a bowl, add minced garlic, lemon juice, cayenne pepper, sea salt, and cumin. Mix well and pour on top of the tofu and vegetables. Toss well.

deconstructed tofu avocado salad in a bow.

Other Amazing Vegan Salad Recipes To Prepare

  1. Black Bean And Millet Salad
  2. Napa Cabbage Salad
  3. Vegan Jerk Potato Salad
  4. Vegan Taco Salad
  5. Heirloom Tomato Salad

close up tofu avocado salad

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tofu avocado salad in a white speckled bowl

Avocado Tofu Salad

Avocado tofu salad is a delicious, refreshing, and healthy salad that is jam-packed with health benefits. This salad is a perfect lunch or a side to your main course. 
5 from 4 votes
Print Pin Rate
Course: Salad
Cuisine: American
Keyword: avocado tofu salad
Prep Time: 10 minutes
Cook Time: 25 minutes
Servings: 4 servings
Calories: 194kcal

Equipment

Ingredients

  • 1 14-ounce tofu, drained and pressed
  • 2 teaspoons olive oil
  • 1/2 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon salt
  • 1 cucumber chopped
  • 1 avocado peeled, pitted, chopped
  • 1 spring onion thinly sliced

Instructions

  • Press the tofu block for about 20 to 30 minutes to drain excess water. Cut it into half an inch equal cubes.
  • In a bowl, add tofu cubes and drizzle olive oil on top.
  • Add cumin, garlic powder, paprika, and salt. Toss so that the spice coats the tofu.
  • Place the tofu on a parchment-lined baking tray in a single layer.
  • Place the baking tray in a preheated oven at 400-degree F for about 20 to 25 minutes or until they turn golden brown.
  • Meanwhile, in a bowl, add chopped cucumber, avocado, and spring onion.
  • Once the tofu is ready, remove it from the oven and let it cool. Once cool, add it to the vegetables.
  • In a mason jar or a bowl, add minced garlic, lemon juice, cayenne pepper, sea salt, and cumin. Mix well and pour on top of the tofu and vegetables. Toss well

Nutrition

Calories: 194kcal | Carbohydrates: 9g | Protein: 10g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 8g | Sodium: 301mg | Potassium: 369mg | Fiber: 5g | Sugar: 2g | Vitamin A: 284IU | Vitamin C: 8mg | Calcium: 146mg | Iron: 2mg