“Egg” Salad Sandwich

Healthy lunches with whole grains don’t have to be complicated. Sandwiches are a great and convenient way to increase your whole grain intake!  This “egg” salad sandwich is made with tofu as a high protein plant-based alternative and takes only 5 minutes to make (The recipe can also be made with eggs which are a great source of protein too!)

Serves: 1

Preparation time: 5 minutes


  • 1 tbsp mayo
  • 1/2 tsp turmeric
  • 1 tsp Dijon mustard
  • 1 tsp lemon juice
  • 150g firm tofu
  • 1 spring onion
  • 50g cucumber (1/6 medium cucumber)
  • 1 tbsp chopped chives
  • ¼ cup spinach
  • 2 slices of wholegrain or wholemeal bread


  1. Add mayo into a small bowl and mix with lemon juice, turmeric, and Dijon mustard
  2. Crumble tofu with hands into bowl
  3. Finely chop chives and spring onion
  4. Finely dice cucumber
  5. Add chives, cucumber, and spring onion to bowl and mix together
  6. Spread “egg” salad onto one slice of bread
  7. Layer spinach on top
  8. Top with second slice of bread and enjoy!

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