Tzatziki Pasta Salad with Lemon Tofu (Vegan)
Creamy, fresh and delicious, this Tzatziki Pasta Salad with Lemon Tofu has the traditional yoghurt and cucumber base with a plant-based twist. Add on some herby lemon tofu for a high protein and high fibre lunch.
Welcome to the final day of my mini pasta salad series and this fresh and creamy recipe inspired by my love for tzatziki sauce. It has the classic yoghurt cucumber combo with some pasta, veggies and lemony herb tofu on top. The combination of everything together really is delicious and it’s a recipe that I will be making time and time again. It is naturally high in protein and fibre and easily gluten-free for those needing a GF lunch or light dinner.
Why will I love this pasta?
This pasta is so good:
- Fresh, summery, vibrant and delicious
- Creamy, crunchy and tangy
- Full of colour and flavour
- The classic tzatziki sauce made into a meal
- With yoghurt, cucumber and lemon
- Topped with lemon herby air fried tofu nuggets
- Packed with different veggies
- Use your favourite pasta shapes
- Easy to make in a few minutes
- Minimal cooking required
- Great for meal prep
- Will keep for a few days in the fridge
- Naturally dairy-free, egg-free and vegan
- Easily gluten-free
- Nut-free
- Everyone will love it
- High in fibre
- Veggies and the cooled pasta
- A great source of protein from the tofu
- Gut-health benefits
- From the fermented yoghurt and range of veggies
If you already love the sound of this pasta, then skip ahead to the recipe card below. Or, first let’s discuss the recipe in more detail.
What ingredients do I need?
You can see the ingredients with weights in the recipe card below and see my favourite and recommended products in the “shop the recipe” section.
For the tofu:
- Extra-firm tofu: pat this dry and then tear apart with your hands.
- Lemon: the zest adds so much flavour.
- Herbs and spices: dried mixed herbs (also known as Italian herbs) and chilli flakes.
- Olive oil: to allow the tofu to crisp up. You can use your preferred oil.
- Apple cider vinegar: for tang and freshness.
- Maple syrup: this helps the tofu turn golden and sticky – you can also use honey.
- Salt and pepper: to season.
And for the pasta:
- Small pasta shapes: I used orecchiette pasta here but you can use other shapes, too.
- Cherry tomatoes: for colour and flavour.
- Radishes: for crunch.
- Olives: these add lots of rich mediterranean flavour.
- Cucumber: for freshness.
- Avocado: for creaminess.
- Salad leaves: like rocket or a mix.
Finally for the sauce:
- Dairy-free yoghurt: I use coconut yoghurt which is thick and creamy. It needs to be unsweetened and Greek-style for the best texture. I love Cocos Organic or NUSH.
- Cucumber: grate the cucumber and then squeeze out the excess liquid.
- Lemon: for flavour.
- Extra virgin olive oil: for the flavour and silkiness of the sauce.
Is this gluten-free and nut-free?
This is easily gluten-free as long as you use GF pasta and it’s naturally nut-free.
How do I make this?
This is ready in a few steps:
- Toss the tofu with the marinade: and air fry for 15 minutes or until golden and crispy.
- Cook the pasta: and allow to cool.
- Prepare the other salad ingredients: by chopping and slicing.
- Grate the cucumber: and squeeze out the excess water.
- Stir together the tzatziki ingredients: until smooth.
- Toss together the pasta and salad with half of the tzatziki: and stir well.
- Plate up and top with the rest of the tzatziki and tofu: and dig in.
How long will it last?
This pasta will keep for 2-3 days in the fridge in a sealed container.
What other recipes can I try?
For more pasta salad ideas:
- Chickpea Tuna Pasta Salad
- Super Greens Pesto Pasta with Tofu Feta
- Mediterranean Crispy Gnocchi with Creamy Hummus
- Courgette Lemon and Butterbean Orzo Pasta Salad
- Guacamole Pasta Salad
Tzatziki Pasta Salad with Lemon Tofu (Vegan)
Creamy, fresh and delicious, this Tzatziki Pasta Salad with Lemon Tofu has the traditional yoghurt and cucumber base with a plant-based twist. Add on some herby lemon tofu for a high protein and high fibre lunch.
Ingredients
For the Tofu:
- 1 x 280g block extra-firm tofu
- 1 lemon, zested
- ½ tsp mixed herbs
- ¼ tsp chili flakes
- 1 tbsp olive oil
- ½ tbsp apple cider vinegar
- ½ tbsp maple syrup
- Salt and pepper
For the Pasta:
- 150-180g small pasta shapes
- 150g cherry tomatoes, in ½
- 4-6 small radishes, sliced
- 70g pitted olives, in ½
- 2 baby cucumbers, or ¼ regular cucumber, thinly sliced
- 1 avocado, cubed
- 2 small handfuls salad leaves
For the Tzatziki:
- 180g thick dairy-free unsweetened yoghurt (Greek-style)
- ½ cucumber, grated
- ½ lemon, zested
- ½ tbsp extra virgin olive oil
Instructions
- Start with the tofu. Pat it dry and then break apart into bite-size pieces with your fingers and add to a bowl with the rest of the tofu ingredients. Toss well and then lay out on a baking tray. Air fry for 15 minutes at 180C (or bake in the oven for 20 minutes at 180C, or you can pan fry with some more oil until crispy) until golden and crisping up.
- Meanwhile, cook the pasta according to packet instructions and drain. Run under cold water.
- Chop and slice the vegetables.
- For the tzatziki, grate the cucumber and then squeeze out all of the excess water (you can drink this or add to smoothies). Add the yoghurt and grated cucumber to a bowl with the rest of the ingredients, plus salt and pepper and stir well.
- Add the cooled pasta to a bowl with the tomatoes, radishes, olives, cucumber and avocado and half of the tzatziki. Toss well.
- Add some salad leaves to two bowls and top with the pasta. Spoon on the remaining tzatziki and then top with the tofu cubes.
- Enjoy straight away or cover and keep in sealed containers for 2-3 days in the fridge.
Shop the recipe
Stay in touch
I look forward to hearing what you think of this Tzatziki Pasta Salad with Lemon Tofu so please let me know in the comments below and leave a star review above. If you do make these, I’d love to see so please tag me, I’m @nourishing.amy on Instagram and use the hashtag #nourishingamy. I’m also on Twitter, Facebook and Pinterest – please say hello!
With tzatziki love x
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