tofu in green salad keto recipe

Tofu In Green Salad Recipe – Healthy Keto Diet Meal Idea

Can you put tofu in salad? I'd like to shout YES as the answer. I honestly didn't know if I'd like tofu in green salad, but wanting to create a plant-based keto meal was my goal. Let's check this one out, shall we?


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I’m so glad I gave tofu another try. The first time I tried tofu I was in my mid-twenties and I didn’t press it properly. Needless to say, it was a freaking disaster. Now that I’m much older (and wiser?) I decided to see if adding tofu in green salad was an option.

I found myself wondering a few things; Can I put tofu in salad? Is Plant-Based Keto even a thing? How would I attempt eating a plant-based keto diet?  Let’s find out, shall we?

Tofu In Green Salad

Yessssssssssssssss! Yes, you can and should put tofu in green salad.

When I told my husband I had just made the most delicious plant-based keto diet meal, he was intrigued. When I told him I used Super-Firm, Organic Sprouted Tofu as the main ingredient, he scrunched up his face and replied, “Ew!” 

“More for me then!” I shouted back at him. I giggled because no one in my family likes tofu, except me. Although my five year old son is a fan of my silken tofu strawberry smoothie bowls. But I digress.

Plant-Based Keto? Is That Even A Thing?

YES, it 100% is a thing. And it’s achievable. Is it a little tough? Of course. 

I’m really glad that I’m a plant-based foodie who integrates a low amount of dairy into my diet in the form of cheese and sometimes ranch dressing (like in this recipe). I do hope to phase dairy out completely, but for now it stays. I also limit my animal protein to only organic brown eggs and wild-caught fish.

tofu in green salad keto diet meal

Can A Vegan Eat Keto?

YES, a Vegan can absolutely follow a ketogenic diet, but you’ll have to watch the amount of whole grains, legumes and beans as those all have very high carbohydrates. Keto diet is essentially low carb, high healthy fat and moderate protein. Although some adjust their macros to fit their bodies unique needs and lifestyle.

As always, never ever start a diet without consulting a doctor or nutritionist first. I’m neither. 

I’m just a girl who really loves plant-based foods and who is trying to achieve over-all health and happiness as a mama of four cute humans. Plant-based foods make me and my tummy happpppyyyyyy.

How Do You Eat Plant-Based Keto Diet

Keep in mind that The Ketogenic Diet is low carb, high fat and moderate protein. Go into this style of eating, replacing animal proteins with plant protein.

You’ll also want to keep your fat sources healthy and plant-based.

  • Avocado
  • Olive Oil
  • Flaxseed Oil
  • Avocado Oil
  • Walnuts
  • Almonds
  • etc.

You Need This Master Plant-Based Food List In Your Life

foods list guide for plant-based beginners FREE

Can You Put Tofu In Salad?

YES! If you are a fan of tofu or if you’re in the very beginning of your plant-based journey and you’re trying to train your tastebuds, give extra-firm tofu a try in your next leafy greens salad!

My favorite way to cook extra-firm tofu is by sautéing in my favorite stove-top pan, seared to crispy perfection with Olive Oil or Avocado Oil and seasoned only with a little Everything Bagel. See my recipe below for instructions.


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tofu in green salad recipe keto diet meal

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