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Simply Savor: Tofu Avocado Salad

By Lisha Zhang, Dietetic Intern

Looking for a vegetarian recipe that requires no cooking, is simple, and only takes 10 minutes at home? This tofu avocado salad is a vibrant and nutritious dish that combines the creamy flavor of avocado with smooth tofu, perfect for individuals who require a soft diet. For example, if you are experiencing oral issues like mucositis, this would be a wonderful protein-packed meal (omit the vinegar for reduced acidity).  You can customize your salad dressing, which will make your taste buds feel good! This salad not only satisfies the palate but also provides a myriad of health benefits. The tofu offers a source of plant-based protein, making it an excellent choice for people to meet their protein requirements while adhering to a vegan or vegetarian diet [i].

Ingredient Highlights

Tofu: Tofu, a plant-based protein, is an excellent source of complete protein that gives you essential amino acids crucial for muscle repair and overall body function during recovery [ii]. Tofu is also rich in minerals and vitamins, including calcium, manganese, iron, and vitamin A [iii]. 

Avocado: Avocado is a nutrient-dense fruit (yes, fruit!), containing dietary fiber, potassium, magnesium, monounsaturated fatty acids, and polyunsaturated fatty acids, which can benefit cardiovascular health [iv]. Consumption of avocados has been shown to lower the risk of metabolic syndrome, weight, and waist circumference [v].



  • 7 ounces silken tofu
  • 1 ripe avocado
  • 1 teaspoon olive oil
  • 1 tablespoons balsamic vinaigrette


  1. Drain any excess water from the tofu. Place the tofu on a cutting board and slice it into small squares.
  2. Cut the avocado in half and slice it crosswise and you can get similar-sized pieces of avocado to the tofu slices.
  3. Arrange alternating slices of tofu and avocado on a plate.
  4. Drizzle the oil and vinegar over the tofu and avocado. Season with salt and pepper or other spices as desired.





[i] 5 vegan meat substitutes for those transitioning to a plant-based diet. Bob’s Red Mill. (2021, August 15). https://www.bobsredmill.com/blog/healthy-living/5-vegan-meat-substitutes-for-those-transitioning-to-a-plant-based-diet/#:~:text=entirely%20plant%2Dbased.-,Tofu,nutritional%20value%20of%20a%20meal.  

[ii] Paul, G., & Mendelson, G. J. (2015). Evidence Supports the Use of Soy Protein to Promote Cardiometabolic Health and Muscle Development. Journal of the American College of Nutrition34 Suppl 1, 56–59. https://doi.org/10.1080/07315724.2015.1080531 

[iii] Clearing up questions on whether tofu is healthy. www.heart.org. (2023, January 24). https://www.heart.org/en/news/2022/10/10/clearing-up-questions-on-whether-tofu-is-healthy#:~:text=The%20high%20level%20of%20protein,based%20proteins%20for%20heart%20health

[iv] Pacheco, L. S., Li, Y., Rimm, E. B., Manson, J. E., Sun, Q., Rexrode, K., Hu, F. B., & Guasch-Ferré, M. (2022). Avocado Consumption and Risk of Cardiovascular Disease in US Adults. Journal of the American Heart Association11(7), e024014. https://doi.org/10.1161/JAHA.121.024014 [v] Dreher, M. L., & Davenport, A. J. (2013). Hass avocado composition and potential health effects. Critical Reviews in Food Science and Nutrition, 53(7), 738–750. https://doi.org/10.1080/10408398.2011.556759

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