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High Protein Greek Salad

High Protein Greek Salad (Vegan)

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If you’ve ever felt hungry an hour after eating a salad… this one changes everything.
This high-protein Greek salad keeps you full for hours—without feeling heavy. It’s fresh, crunchy, packed with flavor, and the combination of marinated tofu + that bold Greek dressing is what makes it next level.
It’s the kind of salad you actually crave… not just eat because you “should.”
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Course Main Course, Salad
Cuisine Mediterranean
Servings 4
Calories 420 kcal
Prep Time 25 minutes
Total Time 25 minutes

Equipment

  • Tofu Press or heavy pan
  • sharp chef's knife
  • Large Mixing Bowl
  • Whisk

Ingredients
  

Greek Dressing (Vegan)

  • 1½ cups extra-virgin olive oil
  • ¾ cup red wine vinegar
  • juice of ½ lemon
  • 1 tbsp Dijon mustard
  • 3 tbsp fresh oregano or dried
  • 2 cloves garlic minced
  • 2 tsp kosher salt
  • ¼ tsp red chili flakes
  • 1 tsp freshly ground black pepper

Salad

  • 2 heads romaine lettuce thinly sliced
  • 1 large heirloom tomato chopped
  • ½ red onion thinly sliced
  • 1 large cucumber quartered
  • 1 bell pepper julienned
  • ½ cup Kalamata olives chopped
  • 3 ounces vegan feta cubed
  • 1 pound extra-firm tofu drained & cubed

Instructions
 

Prepare the tofu

  • Drain the tofu using a tofu press, or place it on a plate lined with paper towels. Set a heavy pan on top and allow it to drain for 20–30 minutes to remove excess moisture.

Make the dressing

  • While the tofu is draining, prepare the dressing. Place the red wine vinegar, lemon juice and Dijon mustard in a medium bowl and whisk until combined. Slowly drizzle in the olive oil while whisking continuously to emulsify. Add the oregano, garlic, chili flakes,  salt, and pepper and whisk until slightly thickened, about 1 minute.
    1½ cups extra-virgin olive oil, ¾ cup red wine vinegar, juice of ½ lemon, 1 tbsp Dijon mustard, 3 tbsp fresh oregano, 2 cloves garlic, 2 tsp kosher salt, ¼ tsp red chili flakes, 1 tsp freshly ground black pepper

Marinate the tofu

  • Cut the drained tofu into bite-size cubes and toss with ¼ cup of the Greek dressing. Set aside to marinate while you prepare the salad.
    1 pound extra-firm tofu

Prepare the vegetables

  • Place the romaine lettuce in a large salad bowl. Add the tomatoes, red onion, cucumber, bell peppers, feta and Kalamata olives.
    2 heads romaine lettuce, 1 large heirloom tomato, ½ red onion, 1 large cucumber, 1 bell pepper, ½ cup Kalamata olives, 3 ounces vegan feta

Assemble the salad

  • Add the marinated tofu to the bowl. Drizzle the dressing and toss gently to combine. Sprinkle extra feta over the top and serve immediately.

More About This Recipe

Kitchen Tools You’ll Need

  • Tofu Press (or heavy pan method): Removes excess moisture so tofu absorbs flavor
  • Sharp Chef’s Knife: Makes prep faster and cleaner
  • Large Mixing Bowl: Essential for tossing everything evenly
  • Whisk: Helps emulsify the dressing properly

Cooking Tips

  • Press tofu well—this is key for flavor absorption
  • Use high-quality olive oil—it makes a noticeable difference
  • Let the tofu marinate at least 10–15 minutes
  • Add dressing just before serving for the freshest texture
  • Want extra protein? Add chickpeas or quinoa

Nutrition

Calories: 420kcalCarbohydrates: 18gProtein: 23gFat: 30gFiber: 5gSugar: 6g
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