Do Share Recipe

I made this Tofu Avocado Salad Recipe on a warm afternoon when I wanted something light but still satisfying. I love how it comes together quickly yet feels fresh and nourishing. When I tasted the first bite, the creamy avocado and savory tofu instantly won me over. For me, this recipe hits that sweet spot between healthy and comforting.

It’s now one of those salads I make again and again when I want clean flavors without boring food. You can also enjoy similar light sides like Crispy Baked Zucchini Chips Recipe or pair it with a wholesome main like The Best Mediterranean Baked Fish Recipe.

Ingredients

Firm tofu – 14 oz (400 g), drained and gently pressed; firm tofu holds its shape well and absorbs the dressing without falling apart.
Ripe avocados – 2 medium, cubed; slightly soft avocados give a creamy texture while still keeping clean cuts.
Green onions – 2 stalks, finely sliced; they add mild onion flavor without overpowering the salad.
Fresh cilantro – 2 tablespoons, chopped; fresh herbs bring brightness and aroma that dried versions can’t replace.
Soy sauce – 2 tablespoons; adds umami and saltiness, and low-sodium soy sauce helps control overall salt levels.
Sesame oil – 1 tablespoon; toasted sesame oil adds deep nutty flavor, so a small amount is enough.
Rice vinegar – 1 tablespoon; its gentle acidity balances the richness of tofu and avocado.
Sugar – ½ teaspoon; rounds out the savory and tangy flavors without making the salad sweet.
White sesame seeds – 1 teaspoon; provide light crunch and visual appeal.
Fresh lime juice – 1 tablespoon; keeps avocado fresh and adds a clean citrus finish.

Note: This recipe serves 3–4 people as a side dish or 2 people as a light main meal, depending on portion size.

Variations

This salad is easy to customize based on your taste or dietary needs.
You can make it spicy by adding chili crisp or red pepper flakes.
For a gluten-free option, swap soy sauce with tamari or coconut aminos.
If you like extra crunch, add thinly sliced cucumber or toasted peanuts.
For a protein boost, mix in edamame or chickpeas without changing the dressing.

Cooking Time

This recipe is all about speed and simplicity.

Prep Time: 15 minutes
Cooking Time: 0 minutes
Total Time: 15 minutes

Equipment You Need

Cutting board – for safely chopping tofu and vegetables
Sharp knife – helps keep clean cuts without crushing avocado
Mixing bowl – to gently combine all ingredients
Small bowl – for mixing the dressing evenly
Spoon or spatula – to fold ingredients without mashing

How to Make Tofu Avocado Salad Recipe?

This recipe is simple, but the order matters to keep everything fresh and intact. I always take my time with the tofu and avocado prep because that makes a big difference in texture.

Prepare the tofu

Cut the pressed tofu into medium-sized cubes. I aim for bite-sized pieces that won’t crumble when mixed. Place them in a large bowl and keep them aside while you prepare the rest.

Cut the avocados

Slice the avocados in half, remove the pits, and gently cube them. I usually cut them directly in the skin and scoop them out with a spoon. Add them carefully to the bowl with tofu.

Make the dressing

In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, sugar, and lime juice. Stir until the sugar dissolves completely. This dressing should taste balanced, not too salty or sour.

Combine everything

Pour the dressing over the tofu and avocado mixture. Add green onions, cilantro, and sesame seeds. Gently fold everything together using a spoon so the avocado stays intact.

Taste and adjust

I always taste at this point and adjust if needed. Sometimes I add a tiny splash of lime juice or a pinch of salt. Serve immediately for the best texture and flavor.

Additional Tips for Making This Recipe Better

After making this salad many times, I’ve picked up a few tricks that really elevate it.

I always press the tofu for at least 10 minutes to remove excess moisture.
I mix the dressing separately so it coats everything evenly.
I add avocado last and fold gently to keep it creamy, not mashed.
I use fresh lime juice instead of bottled for a cleaner taste.
I chill the tofu slightly before mixing when I want an extra refreshing salad.

How to Serve Tofu Avocado Salad Recipe?

This salad works beautifully in many settings. I love serving it slightly chilled in a shallow bowl so the colors stand out. You can garnish it with extra sesame seeds or a few cilantro leaves on top. It pairs well with steamed rice, noodles, or as a side to Asian-inspired main dishes. For a party, serve it in small cups as a fresh appetizer.

Nutritional Information

This salad is light yet nutrient-dense, making it great for balanced meals.

Calories: Approximately 280 per serving
Protein: Around 14 grams from tofu
Carbohydrates: About 12 grams, mostly from avocado and dressing
Fat: Roughly 20 grams, mainly healthy fats from avocado and sesame oil

Make Ahead and Storage

This recipe is best fresh, but you can still plan ahead with care.

Storing

Store leftovers in an airtight container in the refrigerator. It stays fresh for up to 24 hours, though the avocado may soften slightly.

Freezing

I don’t recommend freezing this salad. Avocado changes texture once thawed, and tofu loses its pleasant bite.

Reheating

This dish is meant to be enjoyed cold or at room temperature. Reheating is not recommended, as it affects both flavor and texture.

Why You’ll Love This Recipe?

There are plenty of reasons this salad has become a favorite in my kitchen.

Here’s why it stands out for me and many others:

It’s incredibly quick to prepare, perfect for busy days.
The recipe is naturally dairy-free and vegan-friendly.
It’s versatile enough to customize with your favorite add-ins.
The flavors are clean, fresh, and deeply satisfying.
It works as a side dish or a light main meal without effort.

This tofu avocado salad proves that simple ingredients, when combined thoughtfully, can create something truly delicious.

Ben Carraoli