Vegan Egg Salad Sandwich Recipe
In today’s post, I’m going to share with you all this delicious budget-friendly, vegan egg salad sandwich recipe made with natural ingredients.
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When I was younger, one of my favorite meals to make was an egg salad sandwich. I would make it with mayo, eggs, and spices. I had it often because it was high in protein and tasted delicious, but after going vegan, I could no longer eat it.
So, I thought that it was the perfect time to make a vegan version of egg salad sandwich. There’s no oils in this recipe and very little sodium. It’s a great meal to make, especially for vegan and vegetarians as a replacement for meat.
I also love that this recipe is budget-friendly. I like to make recipes that are super affordable for college students and recent college graduates. As a recent college graduate myself, I’m always looking for new ways to save some extra cash. Making inexpensive meals for the week is a simple way to do that. Another budget-friendly vegan meal you can check out is my crispy roasted chickpea recipe.
How much does it cost?
This recipe is super inexpensive. A container of tofu costs around $1.79, and you only need around 4.5 ounces for this recipe. You’ll have plenty of tofu leftover to eat throughout the week. I really like adding tofu to my dishes because as a vegan, I like using tofu as a replacement for meat. It’s high in protein and iron, and tastes super delicious.
You’ll also need 1/4 of an avocado for this recipe. One avocado is around $0.57, give or take a few. You’ll still have plenty of avocado leftover for other recipes and meals you want to make.
Another ingredient is nutritional yeast, which is probably the most expensive ingredient you’ll need. However, it lasts a super long time. And, it’s high in vitamin B12, which is a vitamin primarily found in animal products. It’s more difficult to get this vitamin as a vegan, so I like to eat a serving of nutritional yeast a day. Nutritional yeast is around $4-$5 and it contains multiple servings.
You’ll also need a variety of spices for this recipe. The spices you’ll need include garlic powder, turmeric, salt, and pepper. Each container of spice is a little under $1, and they last for many months. I love adding different spices to my meals to give them additional flavor. Also, spices tend to have additional nutritional value which is always a plus.
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Ingredients you’ll need for this recipe:
1. Tofu
The first ingredient you’ll need to make this delicious vegan egg salad sandwich is tofu. Tofu is the ingredient used as a replacement for eggs. Some nutritional benefits of tofu is that it’s high in protein and iron. It’s a great substitute for meat and dairy products.
2. Avocado
You’ll also need avocado for this recipe. This ingredient is a replacement for mayonnaise. Avocados are rich in healthy fats and are super nutritious. I often make avocado toast for breakfast or as a snack because it’s really quick and easy to make.
3. Nutritional Yeast
Nutritional yeast is the next ingredient you’ll need. Nutritional yeast is a flaky consistency and is a substitute for cheese. While it’s not an identical dupe, it’s a super nutritious ingredient that I pretty much throw in any dish I make. It’s high in vitamin B12 and is super tasty. I usually add it to avocado toast as well.
4. Garlic Powder
Garlic powder is a flavorful spice that gives this vegan egg salad the perfect flavor. Garlic powder is a bit salty and is a great spice to add to any dish. I usually throw it in pasta or add it to avocado toast.
5. Turmeric
Turmeric is an orangish/yellowish spice that has numerous health benefits. It’s a bit spicy, so you’ll only need 1/4 tsp of turmeric for this recipe.
6. Salt & Pepper
Lastly, you’ll need a dash of salt and pepper. Feel free to add a bit more salt. I try and keep the sodium of my recipes to a minimum, so I typically add just a dash of salt, but you can add additional salt if you want.
Vegan Egg Salad Sandwich
Ingredients
- 4.5 oz tofu
- 1 tbsp nutritional yeast
- 1/4 avocado
- 1/4 tsp garlic powder
- 1/4 tsp turmeric
- salt (dash)
- pepper (dash)
Instructions
- Cook tofu on medium heat for about 10-15 minutes
- Mash tofu in a bowl into smaller pieces
- In a separate bowl, combine avocado, nutritional yeast, garlic powder, turmeric, salt, and pepper
- Add avocado and spice mixture to mashed tofu
- Spread on whole wheat bread to make a sandwich and enjoy!
Notes
Final Thoughts
This is a great budget-friendly vegan meal that is perfect for college students, recent graduates, and anyone who is looking to save some money on food.
