Tofu Salad in Pitas Recipe

Name: Tofu Salad in Pitas
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 16 ounces tofu, any type; 2 tablespoons mayonnaise or 2 tablespoons vegan mayonnaise; 2 teaspoons Braggs liquid aminos or 2 teaspoons soy sauce; 2 teaspoons prepared mustard; ½ teaspoon kelp powder (optional); ¼ cup nutritional yeast; 1 teaspoon paprika; 1 teaspoon granulated onion; 2 carrots, finely chopped; 2 celery ribs, finely chopped; ¼ cup green pepper, finely chopped; ¼ cup fresh parsley, snipped; 2 tablespoons plain nonfat yogurt (optional); 4 pita bread or 4 lettuce leaves or 4 lavash bread; alfalfa sprout (optional); lettuce (optional); tomatoes, slices

Servings: persons

16 ounces tofu, any type
2 tablespoons mayonnaise or 2 tablespoons vegan mayonnaise
2 teaspoons Braggs liquid aminos or 2 teaspoons soy sauce
2 teaspoons prepared mustard
½ teaspoon kelp powder (optional)
¼ cup nutritional yeast
1 teaspoon paprika
1 teaspoon granulated onion
2 carrots, finely chopped
2 celery ribs, finely chopped
¼ cup green pepper, finely chopped
¼ cup fresh parsley, snipped
2 tablespoons plain nonfat yogurt (optional)
4 pita bread or 4 lettuce leaves or 4 lavash bread
alfalfa sprout (optional)
lettuce (optional)
tomatoes, slices

1
Mash tofu with fork.
2
Note if you want to marinate it in a dressing or the like choose a pressable tofu and then after pressing marinate before this step.
3
Stir in everything but the yogurt add the veggies after the others are well mixed.
4
IF it is dry then stir in the yogurt to moisten and help hold it together.
5
IF you are using Vegan, add a bit more Vegan mayo instead.
6
Lightly toast the pitas halves in toaster or toaster oven.
7
open the halves carefully into pockets then stuff.
8
Use either the sprouts or lettuce or both.
9
You may vary with other sprouts or veggies also.
10
Note do NOT toast the Lavash or the lettuce leaves you use for wraps.
11
The Lavash can be rolled, wrapped in plastic wrap, refrigerated over night then sliced into pinwheels.
12
Lavash is also called cracker bread,lawaash, parak,Armenian cracker bread, lahvosh,lavosh, lawasha or naan-e-lavaash.
13
My local Walmart Deli department sells it as Lavash.

116

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 17 ingredients. The key ingredients include: 16 ounces tofu, any type, 2 tablespoons mayonnaise or 2 tablespoons vegan mayonnaise, 2 teaspoons Braggs liquid aminos or 2 teaspoons soy sauce, 2 teaspoons prepared mustard, and more.

Yes, Tofu Salad in Pitas falls under the Salads category and is a great choice for this type of meal.

Keep refrigerated in an airtight container and enjoy within 1–2 days for the best freshness. Best served cold — no reheating needed.

That's it — enjoy your meal!

Tofu Salad in Pitas

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions