Marinated Tofu Salad is a plant based recipe made with firm tofu pieces that have been marinated in a homemade Greek flavored salad dressing. This high protein vegan salad is so full of flavor that you may have trouble convincing some that it is actually tofu they are eating!

If you are looking for a filling and satisfying lunch salad that is also low carb, then this marinated tofu recipe will definitely fit that bill. This keto friendly salad is only 3 net carbs per serving! It is also very easy to make and portable. It can be stored up to 1 week in your refrigerator, if it lasts that long!

Marinated Tofu Salad

A tofu recipe from my past

This recipe came to me via a church camp meeting I attended years ago. I attended a class for a week where we were taught how to do vegan cooking. The first bite I took of this marinated tofu salad, I knew it was a keeper. It hasn’t steered me wrong. I have been making it for over 30 years now and everyone I have shared this with always asks for the recipe!

I love everything about this marinade and this salad. You basically marinate the tofu, then assemble the salad with whatever veggies you may have on hand. Often times we will use cucumber, which is probably my favorite, but I didn’t have any when I made the recipe for this post.

Overhead view of Marinated Tofu Salad Recipe

How to make this Marinated Tofu Salad Recipe

It all starts with a good firm brick of tofu. Then, you will want either fresh (preferred) or dried herbs, lemon juice, and olive oil to make the marinade.

Ingredients for marinade

The one thing you will want to do is make sure you have pressed your tofu well before you cube it to marinate it. You want to be sure you have gotten all the water out.

tofu between thick paper towel layers with a heavy plate on top to press water out.

I always cut my block in half to make it thinner, then I weight it down between a good thickness of paper towels. When it comes to weighing it down, I use one of my  heavier dinner plates.

cubes of tofu soaking in the marinade

When it comes to marinating the tofu for this salad recipe, you will want to let it sit for at least 30 minutes before consuming. It doesn’t take long for the flavor to permeate the tofu.

Marinated Tofu Salad Recipe is a satisfying low carb meal!

Another thing that I love about this marinated tofu salad recipe is that it is only 3 net carbs per serving! If I want 2 servings, I can still have a very low carb meal on my plate. And, it is highly likely I will eat at least 2 servings in one sitting!

This has become one of my most favorite plant based recipes that is also low carb. I crave the marinated tofu so much! If you’re a tofu fan, then this is a must try recipe. If you’re not a tofu fan, then I think this is a good starter recipe to try. I feel the marinade makes this tofu take on a flavor of cheese, similar to mozzarella. If you do try it, I would love to have you come back and let me know what you thought!

Marinated Tofu Salad Recipe on a blue plate with a red and white napkin

Some of our other favorite tofu recipes that you may like

Yield: 6 servings

Marinated Tofu Salad

Marinated Tofu Salad

So delicious you won't know you are eating tofu! This salad takes on the flavors of the marinade and the tofu texture is like that of a feta cheese.


  • 1/2 cup olive oil
  • 1/4 cup fresh squeezed lemon juice
  • 1 teaspoon dried basil or 1 tablespoon fresh basil
  • 1/4 teaspoon cumin
  • 1/2 teaspoon oregano or 1/2 tablespoon fresh oregano
  • 2 teaspoons sea salt
  • 1 lb. cubed firm tofu
  • Veggies I used:
  • Arugula
  • Sliced Tomatoes
  • Red Onion


    1. Mix together olive oil thru salt.
    2. Pour over top of cubed tofu and let sit in refrigerator up to 30 minutes or longer.
    3. To assemble salad, use your choice of veggies and layer on a plate or in a bowl.
    4. Top with about 1/3 cup tofu mixture.


Very versatile, use whatever your favorite salad vegetable is to make a salad, then top it off with the tofu!

Nutrition Information for Tofu Ingredients only based on 6 servings.

Nutrition Information:



Serving Size:

1/3 cup

Amount Per Serving: Calories: 242 Total Fat: 22g Saturated Fat: 3g Trans Fat: 0g Unsaturated Fat: 18g Cholesterol: 0mg Sodium: 717mg Carbohydrates: 5g Fiber: 2g Sugar: 2g Protein: 8g
Nutrition information is provided as a courtesy, but will vary depending on the specific brands of ingredients you use. Please consult with your doctor regarding specific health needs.