This is yet another life changing salad… If you haven’t made my protein-packed Green Girl Crunch Salad yet, it’s time! This salad has so many delicious flavors and textures from marinated herby tofu, snap peas, celery, creamy feta, almonds, green olives, and more. It’s a must try! I pair it with Kiwi Lime Stress Relief Mocktail! Other salads you’ll love are Spring Roll Salad, Tuna Pasta Salad, Vegan Caesar Pasta Salad, and Broccoli Caesar Salad.
Why I Love This Recipe
- High Protein, Low Carb: One serving of this refreshing salad has 12 grams of net carbs (22 grams of carbohydrates – 10 grams of fiber) and 18 grams of plant-based protein.
- Crunchy: There is nothing more satisfying than a crisp, crunchy, cold salad. The celery, snap peas, and green onions in the base make this salad extra crunchy.
- Homemade Dressing: Stop buying store-bought salad dressing. You’ll save so much money and it’s better for your health anyway! I make a creamy tahini dressing for this salad… It’s out of this world.
- Packed With Nutrients: Fresh herbs, almonds, avocado, and green veggies provide a variety of healthy fats, fiber, vitamins and antioxidants.
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Notes on Ingredients
- Herbs: I like to use a blend of fresh herbs including dill, parsley, and cilantro. You can use what you have on hand! Use a generous handful of each.
- Olives: Green olives work best in this salad. Be sure to pit them first.
- Feta: I use dairy-free feta from Violife.
- Almonds: Add a delicious crunch to the salad. I prefer to use slivered or shaved almonds rather than whole. You could also just chop them.
- Tofu: Boosts the protein. For the tofu, I recommend using a block of extra-firm or high-protein tofu for texture.
- Cucumber: Use leftover cucumber to make Kiwi Lime Stress Relief Mocktails to pair with this salad!
Please take note that this is important information about the ingredients used in this recipe and the FULL recipe with measurements and details can be found DOWN BELOW in the recipe card.
How do you make Green Girl Crunch Salad?
- Make the marinated tofu.
- Chop all the veggies for the salad, then add all salad ingredients to a large bowl.
- Make the tahini dressing.
- Add the marinated tofu to the salad bowl along with the tahini dressing.
- Toss well to combine. Serve immediately and enjoy!
- Step 1: First, make the marinated tofu by tossing cubed tofu in spices, vinegar, lemon, and olive oil.
- Step 2: Then, let the tofu marinate in the fridge for at least 30 minutes, or up to overnight.
- Step 3: Begin chopping all of the salad ingredients including herbs and veggies.
- Step 4: Next, add all of the salad ingredients to a large wooden salad bowl.
- Step 5: Make the tahini dressing in a glass jar and whisk together well until combined.
- Step 6: Lastly, add in the tofu, pour the tahini dressing over top, and toss well to combine!
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Commonly Asked Questions
You can, but I would suggest leaving the dressing on the side and adding it to the salad before eating/serving. Also, leave the avocado on the side as well or it will turn brown. Other great meal-prep friendly salads are Easy Summer Chopped Lentil Salad and Meal Prep Salad.
You can cook the tofu, but you don’t need to! Tofu is safe eaten “uncooked.” I love to marinate it beforehand for a soft, flavorful addition to this salad. Let it marinate for at least 30 minutes, and up to overnight, before adding to the salad. My favorite cooked tofu recipe for this salad is Air-Fried Tofu Nuggets.
Yes! Don’t like olives? Substitute with capers. Don’t have dill on hand? Use another fresh herb. This salad is forgiving so feel free to adjust to your preferences.
This Green Girl Crunch Salad is chopped finely so I like to use a vegetable chopper for a fine, even chop. You can also just use a knife and cutting board. Another delicious chopped salad to try is my Summer Lentil Chopped Salad!
One serving of Green Girl Crunch Salad contains 18 grams of plant-based protein along with 10 grams of fiber. This recipe makes approximately 4 servings and the full nutrition facts can be found in the recipe card at the bottom of the page.
“This crunchy salad is addicting. So many textures and flavors! I make this one again and again.”
– Jordan
Extra Helpful Tips
- You don’t need to cook the tofu! Just let it marinate for at least 30 minutes in the fridge (or even overnight) in the oil, vinegar, and spices for extra flavor.
- Use as many fresh herbs as possible to enhance the flavor of this salad.
- Watch me make this salad on Instagram!
- If you love salads like this, get my NYT Best Selling salad cookbook, Life Changing Salads!
If you tried this Green Girl Crunch Salad or any other recipe on my blog, please leave a 5-star rating and let me know how it went in the comments below. Thanks for visiting!
Green Girl Crunch Salad (high protein & low carb!)
Equipment
- 1 vegetable chopper optional, you can also just use a knife and cutting board to chop veggies
- 1 whisk
Ingredients
Salad
- Blend of fresh herbs basil, dill, parsley, and cilantro
- 1 cup cucumber chopped
- 1 cup green onion sliced
- ½ cup feta dairy-free
- ½ cup almonds slivered
- 2 stalk celery sliced thin
- 1 cup green olives pitted
- 1.5 cups snap peas thinly sliced
- 1 avocado diced
Marinated Tofu
- 1 block extra firm tofu cut into small cubes
- 3 tablespoon red wine vinegar
- 2 tablespoon lemon juice
- 1 tablespoon olive oil
- 1 tablespoon dried oregano
- 1 tablespoon dried basil
- 1 tablespoon dried parsley
- 1 tablespoon sumac
- Salt, pepper, and garlic powder to taste
Tahini Dressing
- 1 tablespoon tahini
- 2 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1 tablespoon lemon juice
- 1 clove garlic grated
- Salt and pepper to taste
Instructions
- Make the marinated tofu. Add the tofu cubes to a bowl along with the remaining ingredients (vinegar, lemon juice, oil, and spices) and let it marinate for at least 30 minutes (or overnight) while you prepare the remaining salad ingredients.
- Chop all the veggies and herbs for the salad, then add all salad ingredients to a large bowl.
- Make the tahini dressing. Add the ingredients to a jar and blend until smooth and creamy using a metal whisk or a handheld electric frother. You can also make the dressing in a blender.
- Add the marinated tofu to the salad bowl along with the tahini dressing. Toss well to combine.
- Serve immediately and enjoy!
Notes
- You don’t need to cook the tofu! Just let it marinate for at least 30 minutes in the fridge (or even overnight) in the oil, vinegar, and spices for extra flavor.
- If you’re making this salad ahead of time, store the dressing and avocado on the side and add them just before serving.
Jordan from the HealthyGirl Team says
This crunchy salad is addicting. So many textures and flavors! I make this one again and again.