Tofu Salad
A light and protein-packed tofu salad that comes together with just cold water. Creamy mayo and crunchy cashews make this a satisfying trail lunch — serve it in a pita, tortilla, or bread of your choice!
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Ingredients
- Freeze Dried Tofu72 cal • 7.1g protein15g
- Freeze-Dried Peas20 cal • 1.3g protein5g
- Cashews54 cal • 1.8g protein10g
- Nutritional Yeast8 cal • 1.2g protein2gor 1 tsp
- Fried Shallots15 cal3gor 2 tsp
- Garlic Powder½ tsp
- Onion Powder¼ tsp
- Turmeric Powder¼ tsp
- Salt¼ tsp
- Mayo Packet100 cal14g
- Pita Bread240 cal • 9g protein85g
Prep Instructions
- 1Mix together all ingredients, except for the mayo packet, in a plastic bag. Keep the mayo packet separate and make sure it is stored somewhere it won't get punctured.
Cooking Instructions
- 1Add 1/8 liter (1/2 cup) cold water per recipe serving (134g of prepared salad mix) to the bag. Wait 10 minutes, turning the bag upside down and lightly shaking every now and then. You just want to make sure all the peas get water.
- 2Squeeze in the mayo packet, stir together, then add your salad to your carb vessel of choice (pita, tortilla, bread, etc.).
About This Recipe
This Tofu Salad is a no-cook trail lunch that's incredibly easy to make — just add cold water and wait. The freeze dried tofu rehydrates into a satisfying, protein-rich base, while the cashews add crunch and the mayo brings it all together with a creamy finish. Packed into a pita, it's a filling midday meal that doesn't require a stove.
The seasoning blend of garlic, onion, turmeric, and nutritional yeast gives it a savory flavor that pairs perfectly with the tofu base. It's one of those recipes that's way tastier than it has any right to be for something so simple.
Tips
- No stove needed: This is a cold-soak recipe — perfect for lunch breaks when you don't want to pull out your stove
- Prep at home: Pre-mix all the dry ingredients into a single bag to save time on the trail
- Mayo placement: Store the mayo packet somewhere it won't get punctured — an outer pocket or hard-sided container works well
- Water ratio: You don't need much water — just enough to rehydrate the tofu and peas. Start small and add more if needed
Storage
Keep all dry ingredients sealed in their bag. This recipe will stay fresh for 1-2 weeks on the trail as long as it stays dry. The fried shallots may soften a bit over time but will still taste great. Make sure the mayo packet stays intact and out of direct heat.
Nutritional Benefits
- Freeze Dried Tofu: High-quality plant protein for muscle recovery — nearly 50% protein by weight
- Cashews: Healthy fats and minerals like magnesium and zinc for sustained energy
- Nutritional Yeast: B vitamins and additional protein for energy metabolism
- Peas: Added fiber and vitamins for a well-rounded meal
- Turmeric: Anti-inflammatory properties to support recovery on the trail
Substitutions and Notes
- To make it vegan, add 14 grams of vegan mayo or, for a more shelf stable option 11g of olive oil to a small Ziploc bag — I'd recommend double bagging it. Olive oil packets are also fantastic and can be bought online (I like Marconi Organic Extra Virgin Olive Oil packets).
- Instead of pita, try a tortilla (an 8-inch flour tortilla has about 146 calories and 4g protein; a gluten-free tortilla has about 140 calories and 2g protein).
- For every 15 grams of freeze dried tofu, use one 14g mayo packet or 11g of olive oil. One thick pita is 85g and has 240 calories and 9g of protien
- Swap fried onions for fried shallots.
Brands I Used
- Havndrae Freeze Dried Tofu
- Mother Earth Freeze Dried Peas
- Sir Kensington's Classic Mayo Packet (found at Whole Foods)
- Fried Shallots from Trader Joe's
- Angel Bakeries Pita Bread