This delicious vegan egg salad sandwich tastes exactly like the real thing and comes together in just 5 minutes with no cooking required. It contains 326 calories and 14 grams of protein per serving.
One of the sandwiches I used to love when I was a child was an egg salad sandwich. I didn’t realize it would be so easy to make a vegan version of this recipe.
The chopped egg in an egg salad sandwich is fairly bland, so it is easily replaced with tofu which has a very similar texture and taste.
For the vegan egg salad, I’ve used my homemade egg seasoning which contains kala namak (black salt). Kala namak has a sulphuric taste which is very similar to the taste of eggs. I have substitutions for all ingredients in this recipe.
I love this recipe because it’s a very fast lunch or speedy weekday dinner that I can throw together in just 5 minutes. It doesn’t require any cooking because tofu is already pre-cooked so it can be eaten straight out of the packet.
This vegan egg salad sandwich only contains 326 calories and has 14.9g of protein.
You can use any bread roll you like for this recipe. I used a store-bought roll to save time, but I often make my own bread rolls that take just 8 minutes to make from start to finish. For an extra 100 calories, you could also add a side of sweet potato fries or crispy baked fries, or some delicious Nacho Cheese Baked Kale Chips.
Video Demonstration
If you’d like to see how easy it is to throw all this together, check out my video where I walk you through the recipe step by step. Click here to subscribe to my Youtube channel.
Why You’ll Love This Recipe
- This recipe and all recipes on my website are vegan, plant-based, gluten-free, dairy-free, egg-free, free from refined sugar, and vegetarian.
- This recipe contains 326 calories per serving.
- This recipe contains 14.9g protein per serving.
- One serving of this recipe contains 51% of your recommended daily intake of calcium.
- This recipe is made from a combination of vegan protein, whole food sources of carbohydrates, vegetables, essential fats, and ingredients that make the dish extremely tasty.
- This easy recipe takes 5 minutes of active preparation time and does not require cooking.
- This recipe is made extra tasty by the addition of my homemade egg seasoning but I also have substitutions for all ingredients below.
- I have simplified this recipe by limiting the number of ingredients and using everyday, simple ingredients such as tofu and lettuce.
Ingredients
Ingredient Substitutions
- Tofu: You can use any type of tofu you like, firm, extra firm, or silken. Silken tofu contains less protein than firm protein. If you don’t want to use tofu at all, another good vegan egg substitute is the flesh from a thai young coconut. You could also replace the tofu with a can of chickpeas or white beans, but the texture won’t be as similar to egg.
- Vegan mayonnaise: If you don’t want to use mayonnaise you could use vegan yogurt or olive oil.
- Homemade Vegan Egg Seasoning: If you don’t want to make my homemade egg seasoning you can replace it with ½ teaspoon nutritional yeast, ¼ teaspoon black salt Kala Namak, ¼ teaspoon turmeric, ¼ teaspoon mustard powder, ¼ teaspoon smoked paprika, ¼ teaspoon onion powder, ¼ teaspoon garlic powder, and a pinch of pepper
- Sea salt: You can use any type of salt you like or remove it completely.
- Salad onion: If you don’t want to use a salad onion, you could use 1 tablespoon or any other type of onion, chives, celery, or any chopped fresh herbs.
- Bread roll: You can use any type of bread roll or sliced bread for this recipe. I used Schar gluten-free bread rolls. I also like to make this recipe with my homemade burger buns.
- Lettuce: You can remove the lettuce completely or replace it with any salad leaves, fresh herbs, or salad vegetables.
The Structure Of A Plant Based Plate
Each of the recipes I create fits into my Plant Plate System. This system incorporates 5 food groups into every meal.
The 5 food groups are 1) Plant Protein, 2), Leaves, Fruit, And Veg, 3) Aesthetic Additions, 4) Nutrient Packed Carbohydrates, and 5) Taste
This recipe is a complete meal because it contains all 5 components of my Plant Plate and contains around 400 calories per meal.
The diagram below helps you see the 5 different components of a Plant-Based Plate.
Click here to discover more about my Plant Plate System and some of the benefits of eating this way.
Here’s how this recipe is structured according to the Plant Plate System.
Adding each ingredient to the following categories helps you to easily see how to make substitutions. It also lets you know the exact reason why the ingredient is in the recipe.
Plant-Based Protein
- Tofu
Leaves, Fruit & Veg
- Lettuce
Aesthetic Additions
- Salad onions
Nutrient Packed Carbohydrates
- Bread roll
Taste
- Vegan mayonnaise
- Homemade Vegan Egg Seasoning
- Sea salt
How To Make This Recipe
- Chop the tofu into small cubes and mix with the rest of the ingredients.
- Top a slice of bread with lettuce, place the vegan egg mixture and finish off your sandwich.
Vegan Carbohydrate Side Dishes
Serve this recipe with any of the following carb side dishes which are all around 100 calories per serving:
- Crispy Homemade Baked French Fries
- Spicy Sweet Potato Fries
- Most Crispy Vegan Jacket Potato
- Easy Whole Baked Sweet Potato
For more options, see all of my best vegan, gluten-free carbs side dishes.
Vegan Vegetable Side Dishes
Here are some vegetable side dishes that go very nicely with this recipe which are all under 100 calories per serving.
- Vegan Zucchini Fritters
- Spicy Vegan Cauliflower Buffalo Wings
- Nacho Cheese Baked Kale Chips
- Easy Baked Mushroom Bacon
For more options, see all of my best gluten-free vegan vegetable side dishes.
Serving Sizes
This recipe just serves 1 person. You could make a bigger portion of the egg salad and store that in the fridge. You can then just assemble your sandwich every day which will be very quick.
Frequently Asked Questions
A great vegan replacement for boiled egg is tofu. Silken tofu has an especially egg-like texture and doesn’t require cooking. Silken tofu doesn’t contain as much protein as firm tofu so I prefer to use firm tofu for most of my vegan egg dishes.
How To Store Leftovers
The egg mixture in this recipe keeps in the fridge for up to 4 days in an air-tight container. It also freezes well for up to 3 months. Defrost it before using it. The entire sandwich is best served straight away and won’t last longer than 1 day once assembled.
More Tasty Vegan Lunch Recipes
This recipe is part of my vegan lunches series.
If you’re looking for some easy, vegan lunches, that are around 400 calories per serving, check out some of my other recipes:
You can see all of my 400-calorie vegan meals here.
🥬️🥭️ 7 Day Meal Plan
If you want to discover all of the benefits of eating a plant-based, gluten-free diet, grab a copy of my 7-day meal plan by Green Thickies.
My 7-day detox has been doctor and nutritionist approved and featured on a major national TV channel.
Thousands of people have had incredible results with this meal plan.
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Recipe
Easy Vegan Egg Salad Sandwich
Equipment
- Mixing Bowl
Ingredients
- 100g Firm Tofu
- 1 Tablespoon Vegan Mayonnaise
- 1 Teaspoon Of My Homemade Vegan Egg Seasoning Or ½ Teaspoon Nutritional Yeast, ¼ Teaspoon Black Salt Kala Namak, ¼ Teaspoon Turmeric, ¼ Teaspoon Mustard Powder, ¼ Teaspoon Smoked Paprika, ¼ Teaspoon Onion Powder, ¼ Teaspoon Garlic Powder, And A Pinch Of Pepper.
- ¼ Teaspoon Sea Salt
- 1 Tablespoon Of Chopped Salad (Scallion) Onion, Chives, Or Celery
- 1 Gluten-Free Bread Roll Or 2 Slices Of Gluten-Free Bread (I Used Schar Gluten Free Bread Rolls)
- 2 Lettuce Leaves
Instructions
- Drain the tofu and squeeze out the excess water. Chop the tofu into small cubes.
- Alternatively you can break the tofu into chunks to give it a more rough look. Chop the onion, chives, or celery into small chunks.
- Add the tofu, mayonnaise, seasoning, seal salt and salad onions into a large mixed bowl and give it a good stir.
- Top 1 slice of bread or half of a bread roll with a lettuce leaf, the vegan egg mixture, another lettuce leaf, followed by the 2nd slice of bread or the top of the bread roll.
Notes
Now it’s your turn to make magic with food.
When I switched to a vegan diet I lost 56 pounds (5 dress sizes) and all areas of my life were dramatically transformed.
Going vegan totally gave me my life back, saved me money, boosted my confidence, increased my energy, and helps me maintain a healthy weight.
Read my story here.
I have helped millions of people to do the same through my two websites,
GreenThickies.com and MagicalLifeOfFruit.com.
Send Katherine a message on Instagram,or email.
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