Vegan “Chicken” Salad with Chewy Shredded Tofu

This chewy, satisfying vegan chicken salad is made with shredded + baked tofu, tossed with creamy mayo, sliced grapes and crunchy sunflower seeds for a protein-packed, classic sandwich filling that works SO well for picnics or meal prep.

In a world where folks think that vegans and vegetarians are just over here withering away (still here ha!) let me remind you that extra-firm tofu is actually a ridiculously good protein option…dietitian approved!

And there is SO MUCH you can do with it. Like make a killer vegan chicken salad.

But I can’t take full credit for this one: after I hit publish on my vegan chicken soup recipe, a reader told me that she used the shredded tofu “chicken” to make chicken salad and I was like, dang, why didn’t I think of that?

I’m fixing that oversight now. If you’re looking for a satisfying tofu sandwich with old school chicken salad vibes, I’ve got you. It’s one of my fave fillings to have with toast, it’s great for the beach or picnics, and it’s a protein packed vegan sandwich that will win over even tofu skeptics.

Looking for more fun ways to make tofu? The buffalo tofu nuggs in my book, Plant Magic, will make you a believer.

A couple of tips to help you make the best vegan chicken salad sandwich ever

There are a few different ways to make tofu chicken salad on the internet, but I really think that shredding and baking the tofu beats using raw tofu hands down. The texture is more chicken-y – is that a word? – because it bakes to this variety of tender/chewy and of course, it’s more seasoned.

I added celery and sunflower seeds for crunch, you could totally sub walnuts if you prefer, I just wanted to offer a nut free option. And I really think the gentle sweetness and acidity of juicy red grapes takes it over the TOP.

I’ll be honest, I could easily eat this whole dang recipe to myself, popped into crunchy lettuce cups…but just ¼ recipe will net you about 12-16g of protein depending on the brand of tofu you use. With sprouted grain bread, you’ve got a high protein vegan sandwich with roughly 25g of protein!! All you might need is some sliced fruit, or a simple peach and arugula salad on the side.

I’ve got even more tofu sandwich recipes for ya:

• Vegan Tofu “Egg” Salad Sandwich
• 30 Minute Shaved Tofu Dinner Sandwich with Balsamic Onions
• 20 Minute Pan-fried Satay Tofu Sandwich

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Vegan “Chicken” Salad with Chewy Shredded Tofu

This chewy, satisfying vegan chicken salad is made with shredded + baked tofu, tossed with creamy mayo, sliced grapes and crunchy sunflower seeds for a protein-packed, classic sandwich filling that works SO well for picnics or meal prep.

Course Lunch, sandwich

Cuisine American

Diet Vegan, Vegetarian

Keyword high protein vegan sandwiches, picnic sandwich ideas, tofu sandwich, vegan protein meal prep, vegan sandwich

Dietary Preference vegan, vegetarian

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 4 servings

Author Desiree Nielsen, RD

Ingredients

Shredded Tofu “Chicken”

• 12 ounce package extra firm tofu
• 1 tablespoon your favourite oil
• 1 teaspoon better than bouillon vegetarian “chicken” concentrate optional but definitely recommended! See substitution notes below
• ½ teaspoon garlic powder
• ¼ teaspoon dried thyme
• freshly cracked black pepper

Chicken Salad Ingredients

• ⅓ cup vegan mayo can sub unsweetened yogurt if you prefer
• 1 tablespoon Dijon mustard
• ¼ teaspoon salt
• freshly cracked pepper
• 1 rib celery finely diced
• 1 cup red grapes halved, quartered if large
• 2 tablespoon sunflower seeds
• 1 tablespoon minced shallot

Imperial – Metric

Instructions

• Preheat the oven to 400℉ (205℃) and prep a rimmed baking sheet with parchment paper.
• Grate the tofu directly onto the baking sheet. Drizzle over the oil, sprinkle the garlic powder and dried thyme on the tofu.
• Add the bouillon concentrate to your hands and spread it to coat your palms. Sounds weird, but it works! Massage the tofu with your hands so it’s evenly coated in seasonings, then pop into the oven and bake until the tofu at the centre of the pan is still tender, while chewy and dehydrated at the edges of the pan, 14-16 minutes.
• While the tofu is baking, prep the salad base: whisk mayo, salt, pepper and dijon in bottom of a salad bowl. Prep the veggies if you haven’t already.
• Let the tofu cool for 5 minutes, and then add it to the chicken salad ingredients and mix.
• Serve as a sandwich, wrap, with crackers or lettuce cups!

Notes

If you need a gluten free option, or just don’t have Better than Bouillon, you can substitute!

It adds a very “chicken-y” flavour, so I would recommend adding maybe 1/2 teaspoon of a chicken flavoured bouillon powder….OR…for no special ingredients, do 1/2 teaspoon of salt and 1 tsp garlic powder total for umami.

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