Best Vietnamese Cabbage Salad With Tofu | Vegan, High Protein, Low Calorie

Name: Vietnamese-Inspired Cabbage Salad With Tofu Recipe
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4
Cuisine: Vietnamese
Ingredients: 4 cups shredded green cabbage; 2 cups shredded purple cabbage (optional for color); 1 large carrot, julienned; 1 red bell pepper, thinly sliced; 1 cup fresh cilantro leaves; ½ cup mint leaves; ½ cup chopped green onions; 1 block (14 oz) extra-firm tofu, pressed and cubed; 1 tbsp sesame oil (for cooking tofu); 2 tbsp crushed roasted peanuts (optional topping); 3 tbsp lime juice (freshly squeezed); 2 tbsp rice vinegar; 1 tbsp soy sauce (or tamari for gluten-free); 1 tbsp maple syrup or honey; 1 clove garlic, minced; 1 small red chili pepper, finely chopped (optional for spice); 1 tsp grated ginger; 2 tbsp sesame oil

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Refreshing, Healthy, and Packed with Protein – Meet the Vietnamese-Inspired Cabbage Salad with Tofu

Today I’m sharing with you a wonderful salad from Vietnam that’s as easy to make as it is delicious. This Vietnamese cabbage salad with tofu is light, crunchy, and full of flavor. It’s perfect for clean eating, weight loss, and vegan meal prep, and it’s high in plant-based protein, naturally gluten-free, and loaded with fresh herbs and vegetables.

Unlike heavy salads that leave you feeling sluggish, this Vietnamese-inspired salad combines crisp shredded cabbage, carrots, bell peppers, and fragrant herbs like cilantro and mint with golden, crispy tofu and a zesty Vietnamese lime dressing. The result? A salad that’s refreshing, nutrient-dense, and satisfying enough to enjoy as a main dish.

Not only is this Vietnamese salad is a quick low-calorie lunch idea, but you can also serve it as a high-protein vegetarian recipe if you’re following a vegan diet. It’s perfect for busy weeknights, meal prep bowls, or even as a side at summer BBQs. Plus, the balance of sweet, salty, sour, and spicy flavors makes every bite taste like a healthy enjoyment.

Thereafter, with only 250 calories per serving, this healthy Vietnamese salad recipe is weight-loss friendly, budget-friendly, meal prep ready, and highly customizable, allowing you to add your choice of chicken, shrimp, or noodles for variety. Now let’s dive in and make the best Vietnamese-Inspired Cabbage Salad with Tofu.

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Yield: 4 Serving

Vietnamese-Inspired Cabbage Salad With Tofu Recipe

This Vietnamese-Inspired Cabbage Salad with Tofu is a light, refreshing, and protein-packed dish perfect for lunch, dinner, or meal prep. Loaded with crunchy cabbage, fresh herbs, crispy baked or pan-seared tofu, and a tangy Vietnamese-style dressing, this healthy vegan salad is gluten-free, dairy-free, and low in calories. It’s a budget-friendly, plant-based recipe ideal for weight loss, clean eating, and anyone following a high-protein vegetarian diet.

Prep Time 15 minutes

Cook Time 15 minutes

Total Time 30 minutes

Ingredients

For the Salad:

4 cups shredded green cabbage
2 cups shredded purple cabbage (optional for color)
1 large carrot, julienned
1 red bell pepper, thinly sliced
1 cup fresh cilantro leaves
½ cup mint leaves
½ cup chopped green onions
1 block (14 oz) extra-firm tofu, pressed and cubed
1 tbsp sesame oil (for cooking tofu)
2 tbsp crushed roasted peanuts (optional topping)

For the Vietnamese Dressing:

3 tbsp lime juice (freshly squeezed)
2 tbsp rice vinegar
1 tbsp soy sauce (or tamari for gluten-free)
1 tbsp maple syrup or honey
1 clove garlic, minced
1 small red chili pepper, finely chopped (optional for spice)
1 tsp grated ginger
2 tbsp sesame oil

Instructions

Prepare the Tofu

Press tofu to remove excess moisture. Cut into bite-sized cubes.
Heat sesame oil in a skillet. Pan-sear tofu cubes on medium heat until golden brown and crispy on all sides (about 8–10 minutes). Alternatively, bake at 400°F (200°C) for 20 minutes.

Chop the Vegetables

Shred cabbage, julienne carrots, and slice bell peppers thinly.
Chop herbs (cilantro, mint, and green onions).

Make the Dressing

In a small bowl, whisk together lime juice, rice vinegar, soy sauce, maple syrup, garlic, chili, ginger, and sesame oil until well combined.

Assemble the Salad

In a large salad bowl, combine cabbage, carrots, bell pepper, and herbs.

Add crispy tofu cubes.

Drizzle with Vietnamese dressing and toss until evenly coated.

Serve

Garnish with roasted peanuts for crunch.
Serve fresh as a light main dish or side salad.

Notes

Make it meal-prep friendly: Store dressing separately and toss before serving to keep the veggies crisp.
Protein boost: Add edamame, chickpeas, or extra tofu for higher protein content.
Spice lovers: Add sriracha or extra red chili to the dressing.
Nut-free version: Use sunflower seeds or toasted sesame seeds instead of peanuts.
Low-carb option: Replace carrots with zucchini noodles or cucumber ribbons.

Serving Suggestions

Serve as a main vegan dish with steamed jasmine rice or rice noodles.
Pair with Vietnamese spring rolls or pho for a complete Asian-inspired meal.
Perfect for BBQ parties, potlucks, and meal prep lunches.

Nutrition Information:

Yield:

Serving Size:

1
Amount Per Serving: Calories: 323Total Fat: 19gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 15gCholesterol: 0mgSodium: 275mgCarbohydrates: 29gFiber: 7gSugar: 17gProtein: 17g

About This Vietnamese-Inspired Cabbage Salad with Tofu

This healthy Vietnamese salad recipe is fresh, light, and packed with protein. It’s perfect for weight loss meal prep, gluten-free clean eating, or adding more plant-based protein to your diet. It’s also one of my favorite Asian-inspired tofu salad recipes, which can also be called a Vietnamese salad recipe.

🌱 Nutrient-Dense & Weight Loss Friendly

Cabbage is low in calories but high in fiber and antioxidants, making this healthy cabbage salad with lime dressing a low-calorie, weight-loss friendly recipe. Pair it with protein-rich tofu and you have a balanced meal that keeps you full for hours without guilt.

💪 High Protein Vegan Meal

Using crispy tofu as the protein source makes this dish a high protein vegan recipe that supports muscle building and healthy plant-based diets. It’s also gluten-free and perfect for anyone looking for dairy-free clean eating meals.

🥗 Fresh, Crunchy & Flavorful

This Vietnamese salad is anything but boring! The mix of crunchy cabbage, fresh cilantro, mint, carrots, and a tangy Vietnamese dressing creates a flavor explosion that’s light yet satisfying. It’s the ultimate clean eating Asian salad you’ll crave again and again.

🍱 Meal Prep & Budget Friendly

This crispy tofu salad recipe is perfect for meal prep lunches or quick weeknight dinners. It stays fresh in the fridge, uses affordable ingredients like cabbage and tofu, and can be scaled for family meals, BBQs, or healthy office lunches. A true budget-friendly vegan recipe.

Related: Quick Pickled Red Onion Recipe

Ingredients You’ll Need To Make Vietnamese Cabbage Salad with Tofu(with smart substitutions)

Everything you need for a crunchy, Vietnamese-inspired cabbage salad with crispy tofu. Quantities below are for 4 servings. This list includes simple swaps to match vegan, gluten-free, keto, and low-oil diets.

Green cabbage — 4 cups, shredded
Crunch base of the salad; low-calorie, high-fiber foundation.
Purple cabbage — 2 cups, shredded (optional)
Adds color, anthocyanins, and visual appeal (great for Pinterest).
Carrot — 1 large, julienned
Sweetness & texture; use a peeler or mandoline for thin ribbons.
Red bell pepper — 1, thinly sliced
Bright color and vitamin C; swap with yellow pepper if preferred.
Fresh herbs — 1 cup cilantro + ½ cup mint, roughly chopped
Essential for authentic Vietnamese flavor profile.
Green onions — ½ cup, sliced
Adds bite and aromatics; white + green parts both useful.
Extra-firm tofu — 14 oz (pressed & cubed)
Primary protein. Press for crispness; pan-fry or bake.
Sesame oil — 1 tbsp (for tofu) + 2 tbsp in dressing
Use toasted sesame oil for flavor; use sparingly (strong aroma).
Dressing basics — lime juice (3 tbsp), rice vinegar (2 tbsp), soy sauce/tamari (1 tbsp), maple syrup (1 tbsp), garlic (1 clove), grated ginger (1 tsp)
Sweet, salty, sour, and umami balance is key — adjust to taste.
Roasted peanuts — 2 tbsp, crushed (optional)
Crunch & fat; substitute with sunflower seeds for nut-free version.

Quick Substitutions

Ingredient	Swap
Extra-firm tofu	Use tempeh or grilled chicken (pescatarian: shrimp). For a firmer bite, press longer and dust with cornstarch before frying.
Soy sauce	Tamari or coconut aminos for gluten-free / lower sodium options.
Sesame oil	Olive oil (light) if you want a milder flavor; use toasted sesame oil in the dressing only for aroma.
Peanuts	Sunflower seeds or pumpkin seeds for nut-free; or toasted cashews for richer texture.
Carrot	For low-carb: use cucumber ribbons or zucchini.

Which path to choose?

Want maximum protein & meal-prep: double the tofu, add ½ cup edamame.
Low oil / lower calories: bake tofu at 200°C / 400°F and skip frying oil; use 1 tsp sesame oil in dressing.
Serving for a crowd: use 2 heads of cabbage and scale dressing x2 — keep dressing separate until serving.

Buying & Storage Tips

Buy tofu labeled extra-firm for best texture. Refrigerate unopened for up to 2 weeks; once opened, keep submerged in water and change daily (3–4 days max).
Choose crisp, bright cabbage — avoid limp leaves. One medium head yields ~6 cups shredded.
For peak flavor, use fresh lime juice (bottled lime tastes flat in this dressing).

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Step-by-Step Instructions

Follow these easy steps to build the perfect Vietnamese-Inspired Cabbage Salad with Tofu.

Step 1 — Press & Prep Extra-Firm Tofu (Crispy Tofu Technique)

Pressing extra firm tofu between plates — Press tofu 20–30 minutes for maximum crispiness — essential for crunchy tofu salad.

Remove tofu from packaging, wrap in a clean kitchen towel or paper towels, and place a heavy plate on top for 20–30 minutes.
Why: pressing removes water so the tofu sears crispy — the single most important step for a restaurant-style tofu salad.

Tip: For faster pressing use a tofu press or two plates + canned goods (10–15 min).

Step 2 — Make the Vietnamese-Style Dressing (Sweet • Sour • Salty • Spicy)

Whisking Vietnamese lime dressing in a bowl — Bright, balanced dressing: lime + rice vinegar + soy/tamari + maple syrup + ginger + chili.

In a small bowl whisk together 3 tbsp fresh lime juice, 2 tbsp rice vinegar, 1 tbsp soy sauce or tamari, 1 tbsp maple syrup, 1 tsp grated ginger, 1 minced garlic clove and optional chopped chili.
Taste and fine-tune: more lime for brightness, more maple for sweetness.

Step 3 — Crisp the Tofu (Pan-Seared or Oven-Baked)

Golden pan-seared tofu cubes — Pan-searing yields golden edges; baking is hands-off and great for meal prep.

Slice pressed tofu into ¾-inch cubes. For pan-seared tofu: heat 1 tbsp neutral oil or sesame oil in a nonstick skillet over medium-high. Sear cubes 3–4 minutes per side until golden and crisp. For oven-baked tofu: toss cubes in 1 tbsp oil, arrange on a lined sheet, bake at 200°C / 400°F for 18–22 minutes, flipping halfway.

Step 4 — Prep Vegetables & Fresh Herbs (Speed & Texture)

Shredded cabbage, julienned carrots, and fresh herbs on board — Shred cabbage finely for better dressing coverage and crunch balance.

Shred green + purple cabbage finely (4 cups packed), julienne 1 large carrot, thinly slice 1 red bell pepper. Roughly chop a generous handful of cilantro and mint — herbs are flavor drivers in Vietnamese salads.

Pro tip: use a mandoline for ultra-consistent shredding (safety first — use the guard).

Step 5 — Toss Everything Together (Timing for Crispness)

Tossing Vietnamese cabbage salad with tofu and dressing — Toss just before serving — keeps the cabbage crunchy and the tofu crisp.

In a large bowl combine shredded cabbage, carrots, bell pepper, herbs, and green onions. Add warm or room-temperature tofu on top. Drizzle 2–3 tbsp dressing (or to taste) and toss gently until evenly coated. Finish with crushed roasted peanuts or toasted sesame seeds for crunch.

Tip: serve immediately for maximum crunch, or pack the salad into jars with dressing on the side for 2–3 days of meal prep.

Step 6 — Garnish & Serve (Finish Like a Pro)

Served Vietnamese cabbage salad with tofu garnished with peanuts and herbs — A final squeeze of lime and a sprinkle of peanuts elevates flavor and texture.

Squeeze extra lime over each serving, add a last crack of black pepper, and top with crushed peanuts or toasted sesame seeds. Serve with steamed jasmine rice or rice noodles, or enjoy as a light main dish.

Related: Banana Bread Recipe

🥗 Delicious Variations of Vietnamese Cabbage Salad With Tofu You Must Try

One of the best things about a Vietnamese-inspired cabbage salad is how versatile it is. You can easily adapt this recipe to fit your lifestyle. Here are five variations packed with flavor, nutrients, and budget-friendly ingredients.

1. Vietnamese Chicken Cabbage Salad

Swap the tofu with grilled shredded chicken breast for a lean, high-protein, and weight-loss friendly meal. This version is perfect for paleo diets, low-calorie lunches, and healthy family dinners. It’s packed with flavor and keeps you full without the carbs.

2. Vietnamese Shrimp & Cabbage Salad

Add grilled or poached shrimp for a fresh, pescatarian twist. This Vietnamese salad version is rich in omega-3s, making it a heart-healthy salad recipe. A squeeze of lime over the shrimp makes the salad taste like a restaurant-quality dish you’d pay for at a Vietnamese bistro.

3. Vietnamese Cabbage Salad with Rice Noodles

Want to make this Vietnamese salad more filling? Add rice vermicelli noodles for a traditional Vietnamese noodle salad (bun). It’s satisfying while still being light and fresh.

4. Low-Carb & Keto Vietnamese Cabbage Salad

Replace carrots with spiralized zucchini or cucumber ribbons for a low-carb twist. This is a perfect choice for keto dieters or anyone on a low-glycemic weight loss plan. Keep the dressing sugar-free with a few drops of stevia or monk fruit sweetener. I think you will love this healthy Vietnamese salad recipe.

5. High-Protein Vegan Cabbage Salad

Double the tofu and toss in edamame beans or roasted chickpeas to supercharge the protein. This variation is great for plant-based athletes, gym-goers, and those looking for muscle-building vegan recipes. Pair with quinoa for a complete, protein-packed meal.

Related: Corn Chowder Recipe

✨ Pro Tip:

These variations are perfect for meal prep, weight loss diets, healthy family dinners, and high-protein vegan lifestyles. No matter which version you choose, this Vietnamese cabbage salad is budget-friendly, nutrient-dense, and delicious. Save it, share it, and add it to your weekly meal rotation!

🍽️ Serving Suggestions for Vietnamese Cabbage Salad with Tofu

This Vietnamese cabbage salad with tofu is so versatile that it can be enjoyed as a healthy vegan main dish, light side salad, or even a weight-loss-friendly meal prep option. Its refreshing crunch, zesty lime dressing, and plant-based protein make it a perfect match with a variety of meals. Below are some delicious serving ideas to help you decide how to enjoy it best:

🥢 As a Main Dish

Enjoy this protein-packed vegan salad on its own for a light dinner or low calorie lunch idea. Add extra tofu or edamame beans for a bigger plant-based protein boost.

🍚 With Rice or Noodles

Pair it with steamed jasmine rice or rice noodles for a filling Asian-inspired meal. This combo turns it into a balanced high protein vegan dinner recipe that’s both satisfying and wholesome.

🥟 Party or BBQ Side Dish

Serve it alongside Vietnamese spring rolls, grilled veggies, or Asian BBQ dishes. It’s refreshing, budget-friendly, and a crowd-pleasing salad recipe for potlucks and summer gatherings.

🥗 Meal Prep & Work Lunch

Pack this Vietnamese tofu salad in mason jars with dressing on the side. It stays crisp for up to 3 days, making it one of the best healthy meal prep salad recipes for weight loss.

Nutritional Benefits of Vietnamese-Inspired Cabbage Salad With Tofu

A healthy Vietnamese cabbage salad with tofu isn’t just delicious—it’s a nutrient powerhouse that supports weight loss, plant-based protein intake, and clean eating goals.

🌱 Plant-Based Protein

Tofu is a high protein vegan food, providing all essential amino acids. This makes it perfect for vegetarians, vegans, and weight loss diets. Adding tofu to a Vietnamese salad recipe ensures muscle recovery and keeps you fuller longer.

🥬 Rich in Fiber

Cabbage, carrots, and bell peppers are loaded with dietary fiber. Fiber supports gut health, improves digestion, and helps in weight management. This is why many people search for high fiber vegan salads when following clean eating diets.

🔥 Low Calorie, Weight-Loss Friendly

With only ~240 calories per serving, this low calorie Vietnamese cabbage salad is a fantastic option for weight loss recipes, low carb meal prep, and healthy eating plans. It’s filling, light, and nutrient-dense—perfect for clean eating diet plans.

💪 Packed With Vitamins & Antioxidants

Fresh herbs and veggies add vitamin C, vitamin K, and antioxidants, which support immunity and skin health. Eating antioxidant-rich foods has been linked to long-term health benefits (Harvard Health Source).

⚡ Balanced Macronutrients

This salad combines protein from tofu, healthy fats from sesame oil, and complex carbs from vegetables. It’s a well-balanced meal that supports energy, satiety, and metabolic health.

✅ In short, this Vietnamese-inspired tofu salad is low calorie, high protein, rich in fiber, and packed with vitamins. It’s not just a recipe—it’s a perfect pick for better health, weight management, and clean eating.

Frequently Asked Questions — Vietnamese-Inspired Cabbage Salad with Tofu

Can I meal-prep this Vietnamese cabbage salad with tofu? How long will it stay fresh?

Yes — this salad is meal-prep friendly. Store the dressing separately and keep the salad components chilled in airtight containers. Toss just before eating to keep the cabbage and herbs crisp.

What tofu is best for a crunchy, high-protein salad?

Use extra-firm tofu. Press it for at least 15–30 minutes to remove moisture, then pan-sear or bake until golden and crispy. That gives you the best texture for a salad that tastes like a meal — high in plant-based protein and satisfying. If you want extra protein, add edamame or a scoop of cooked quinoa for a high protein vegan salad.

Is this recipe suitable for weight loss or low-calorie diets?

Absolutely — it’s low calorie, high fiber and packed with vegetables and protein, which help with satiety. Swap maple syrup for a little stevia or reduce oil in the dressing for a lighter version.

Is the salad gluten-free? How to make it 100% gluten-free?

The base salad is naturally gluten-free. To ensure 100% gluten-free, use tamari or coconut aminos instead of regular soy sauce and double-check that your rice vinegar is gluten-free.

How do I make the Vietnamese-style dressing taste authentic?

Authentic flavor balances sour (lime), salty (soy/tamari), sweet (maple/honey), and spicy (fresh chili). Use fresh lime juice (not bottled), freshly grated ginger, and a touch of fish sauce if not vegan — it adds umami. For vegan authenticity, use a pinch of sea salt + tamari and a splash of mushroom or soy-based umami for depth.

Can I add noodles or make this into a Vietnamese noodle salad?

Yes — add cooked, chilled rice noodles or glass noodles to make it a heartier Vietnamese noodle salad. Use neutral oil and toss noodles with a tablespoon of dressing to avoid sogginess.

How can I make this nut-free for school lunches or allergies?

Simply skip peanuts and replace with toasted sunflower seeds or sesame seeds for crunch. Label the container clearly if sharing — nut-free swaps help this recipe appear in family and school-lunch related searches.

What are quick swaps to make this a high-protein meal prep bowl?

Add extra tofu (double the block), edamame, cooked quinoa, or a can of drained chickpeas. That turns the recipe into a high protein vegan meal suitable for athletes and busy professionals.

How do I keep the herbs bright and fresh in packed lunches?

Chop herbs last-minute and store them in a tiny airtight container with a folded paper towel to absorb moisture. Or layer herbs on top of the salad just before sealing the lunchbox.

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