Eggless “Egg” and Avocado Salad

April 29, 2013

First of all, I hope everyone had a fantastic weekend and congrats to the winners of the Better than Bouillon giveaway!  I sent out emails on Sunday, please respond by Wednesday to claim your prize.  This weekend was unnecessarily stressful for me, and I’m not even sure why.  I was so tired all day Sunday that I took a surprise nap and had no idea where I was when I woke up an unknown amount of time later.  It took me a full minute or two to come to my senses– it was pretty terrifying!  Anyone else ever have that happen before?


On to much happier (and tastier) things, I’ve been seeing egg and avocado salad sandwiches all over Pinterest and even at a restaurant in my area.  While I’m not opposed to eating eggs, I rarely keep them around the house and I’m not sure I could get behind the fat on fat combo of eggs, avocado, and mayo, regardless of how delicious it sounds.  That’s where my friend tofu comes in.


You’ve either A. run away scared at the idea of a tofu sandwich (I understand!) B. already know exactly where this is going or C. are in for a crazy delicious new sandwich.  Pressed tofu already has a slightly eggy texture on it’s own, so it’s pretty easy to get a similar feeling to egg salad (minus the slightly slimy feeling of egg whites).  The real magic comes in the form of black salt.  It adds the slightly sulfury flavor of eggs to make a sandwich I think could trick anyone into thinking they’re eating eggs!  Normally, I’m not in favor of buying an ingredient to use for just one dish, but it’s fairly inexpensive and is also used in Indian cooking – so I’m hoping to find more ways to use it in the future!

Eggless “Egg” and Avocado Salad
Serves: 4

  • 12 oz extra firm tofu (I use lite)
  • 1 tbsp nutritional yeast
  • 1 tbsp Dijon mustard
  • 1 tsp black salt (no substitutions!)
  • ½ tsp garlic powder
  • ½ tsp tumeric (forcolor)
  • ½ – 1 tsp curry powder (to taste)
  • ¼ tsp celery salt
  • pepper, to taste
  • 1 avocado, cut into chunks
  • 2 – 3 tbsp mayo or yogurt (regular or vegan)

  1. Press tofu for a total of ~ 30 minutes to an hour. (You can find many tutorials online if you’ve never done this before! I put paper towel above and below my tofu then set a heavy cutting board and a few cookbooks on top of it).
  2. Crumble tofu into a medium sized bowl. Add all ingredients through pepper and stir until well combined. Add avocado and mayo, stir until just combined. If you want chunks of avocado to remain, stir carefully. I mashed mine up pretty well so I’d get a subtle avocado flavor in every bite.
  3. Serve over lettuce or as sandwiches

I’ve ever understood putting pickles or celery in egg salad, but adjust according to match how you normally make your egg salad. Nutritional information is using lite tofu and low fat mayo (~ 15 calories per tablespoon). Makes four VERY generous servings. This could realistically make 6 + sandwiches.

Nutrition Information
Calories: 135 Fat: 9g Carbohydrates: 8g Fiber: 4g Protein: 8g


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    Food Done Light (@FoodDoneLight) May 05, 2013

    I’ve seen tofu in place of egg before but was a little squeamish about it. You have sold me though. I’m going to try it. I’m with you about the fat on fat. With the tofu I feel like I can have some of the yummy avocado with it. I think we have some black salt somewhere too. We haven’t used it yet. Pinning.

      Kelly May 06, 2013

      Glad I could sell you on it! Let me know if you try it out

    Reeni Apr 30, 2013

    I love tofu! What a great idea and very clever to add the salt! I wonder if it could fool someone!?

    Jen @ The Scrumptious Pumpkin Apr 30, 2013

    What a unique twist on a classic sandwich. I’m a fan of anything avocado, so this sounds super tasty to me 🙂

    Marcie@flavorthemoments Apr 30, 2013

    Wow – very good idea coming up with a healthier version for egg salad. I have waken up with no idea where I was before. Kind of freaky!

    Nicole @ Young, Broke and Hungry Apr 29, 2013

    I actually prefer the texture of tofu over eggs when it comes to egg salad. It’s lighter and not so eggy. Plus the avocado adds a nice silkiness.

    The Domestic Rebel Apr 29, 2013

    I LUUUURRRRVE egg salad. And avocados. Pretty sure my body is composed of 60% avocado since I munch on them like, several times daily. (Also pretty sure why I still have a muffin top.. whatevz). This vegan version looks totally awesome, Kelly! Perfect for a summertime picnic.

      Kelly Apr 30, 2013

      I definitely think avocados are worth having a muffin top 😉 They’re sooo good.

    Ashley Bee Apr 29, 2013

    I like your subs 🙂 I say I don’t like tofu, but then I’ll eat it if I 1. Don’t know it’s tofu, or 2. It’s changed and flavored enough that I can get over the texture. I think this sandwich might do the trick…

      Kelly Apr 29, 2013

      Tofu has a weird texture if you leave it alone, but if you press it really well, I think there’s a HUGE improvement (even more so if you freeze it, gets a little chewier– good for stir fries). I almost never use tofu without treating it pretty well.

    cleaneatingveggiegirl Apr 29, 2013

    I LOVE making eggless “egg salad” sandwiches with tofu! Happy Herbivore has a fantastic recipe. Your addition of avocado sounds absolutely amazing, though! I will have to try that the next time that I make them.

    Julia Apr 29, 2013

    Ooooooh love the curried “egg” salad! Looks like there’s tons of flavor in that sandwich. I’ve had nutritional yeast before but have never bought it or used it in cooking. Am definitely intrigued to start using it in my cooking!

    Reba- Not So Perfect Life Apr 29, 2013

    I know what you mean about stressful weekends. Hopefully you week is much better. I didn’t know that black salt had a sulfuric taste. I will have to buy some at whole foods next time.

      Kelly Apr 29, 2013

      There’s different varieties of black salt — make sure you’re buying the right kind. I think the other type is just a little smokey.

    Em @ Love A Latte Apr 29, 2013

    YUM! I want to make this for dinner one night!!! I’ve totally had that happen when napping more. I thought it was the next day when I woke up and I started wishing my friend happy birthday (because her birthday was the next day). She thought I was a little nutty since I had spoken to her before my nap a few hours prior. Glad your day got better with this sandwich! 🙂