Tofu, crumbled and seasoned, makes a tasty “egg” salad packed with protein and no cholesterol. It makes a pretty, summery side salad or light lunch when stuffed in a juicy tomato.

RD Tip:  You can use regular mayonnaise if you prefer but it will add some cholesterol. But whichever you choose, one serving of these stuffed tomatoes provides an impressive 59% of your daily vitamin C and over 20% of vitamin A.

Active time: 25 minutes | Total time: 25 minutes

Tofu “Egg” Salad Stuffed Tomatoes

Ingredients

• 3 large tomatoes, 3 1/2–4 inches (10cm) across
• 1/2 lb (230g) extra-firm tofu, drained
• 3 tbsp (41g) vegan mayonnaise 
• 1 tbsp Dijon mustard
• 1 tsp dried dill
• 1/2 tsp freshly ground black pepper
• 1/4 tsp turmeric
• 1 large green onion, finely chopped
• 1 celery stalk, finely chopped
• 3 sprigs fresh parsley, for garnish

Directions

Spread a kitchen towel on a large plate and reserve. Use a paring knife to cut a circle in the top of a tomato and pull out the core. Use a spoon to scoop out the seeds, pulp, and flesh from the tomato, leaving the walls. Place the tomato, cut-side down, on the towel-lined plate and repeat this process for the other two tomatoes. 

Drain the tofu and wrap in a kitchen towel. Place a heavy pot on the tofu to press out the excess liquid.

Meanwhile, in a medium bowl, combine the mayonnaise, Dijon mustard, dill, pepper and turmeric. Stir to mix well. Add the green onions and celery, then unwrap and crumble the tofu into the bowl. Stir gently to mix.

Spoon about 1/2 cup of the filling into each tomato, rounding the top. Place on a serving plate and garnish each tomato with a parsley sprig. Serve immediately, or cover tightly and refrigerate for up to 2 days.

Serves: 3 | Serving Size: 1 tomato + 1/2-cup filling

Nutrition (per serving): Calories: 178; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 197mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 5g; Protein: 9g

Nutrition Bonus: Potassium: 627mg; Iron: 15%; Vitamin A: 21%; Vitamin C: 59%; Calcium: 18%

Originally published July 9, 2019; Updated September 2026