Eat to Live Mexican Salad recipe by Hello Nutritarian | High Protein Vegan Meals Prep Ahead Dr Fuhrman Eat to Live Diet Review Dr Greer How Not to Diet Whole Food Plant Based What the Health

Eat to Live Mexican Salad

You're going to love this easy-to-meal-prep high-protein vegan Mexican Salad recipe!  This traditional favorite gets a healthy oil-free and low-sodium makeover!

Course Main Course, Salad
Cuisine Mexican
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 2 servings
Author Kristen Hong


  • 1 14 to 18 oz. package firm tofu
  • 1/4 cup, divided Nutritarian Hot Sauce (recipe link and substitutions below)
  • 1/2 cup low-sodium veggie broth
  • 1 head iceburg lettuce
  • 1 cup Oil-Free Refried Beans (recipe link or sub store bought)
  • 1/2 cup diced red bell pepper (fresh)
  • 1/2 cup diced Hass avocado (about 1/2 avocado)
  • 1 cup No-Added-Salt Pico de Gallo (recipe link or sub store bought)


Press the Tofu:

  1. Press tofu for at least 10 minutes while you prepare the lettuce.  You can use a tofu press or layer napkins on the top and bottom of the drained tofu block and use a cutting board topped with books as a weight. 

Prepare Fresh Veggies:

  1. Wash and dry the head of iceberg lettuce.  Allow to fully fry before cutting into bite-sized pieces.

  2. Dice the bell pepper and avocado, and set aside.  If you're making the homemade No-Added-Salt Pico de Gallo you can make that recipe now. 

Cook the Tofu:

  1. Cut the pressed tofu block into bite-sized squares. 

  2. In a large pan or dutch oven add veggie broth over medium-high heat.  Place the tofu cubes into the pan and allow them to cook for at least 10 minutes without mixing on the first side. 

  3. Then flip the cubes to the next side. Cook for another 5 to 7 minutes and then flip to the next side. Once your veggie broth is fully absorbed reduce the temperature to tow heat.

  4. Add 1/8 cup of the homemade Nutritarian Hot Sauce recipe or you can substitute 1/4 tsp. taco seasoning mixed with 1/4 cup tomato paste.  Combine well and remove from heat.

Assemble the Salad:

  1. Divide the head of iceberg lettuce between two large plates.  Add 1/2 cup heated Oil-Free Refried Beans (or sub with fat-free store bought brand)to each salad.

  2. Divide the tofu "taco" meat in half and layer on top of the refried beans on each salad. 

  3. Garnish each salad with 1/2 cup pico de gallo, 1/4 cup diced red bell pepper and 1/4 cup diced avocado. 

Recipe Notes

Makes 2 servings.

NOTES FOR PREPPING AHEAD: Make sure to separate the hot components (tofu, beans and hot sauce) from the cold components in different glass containers.  Don't prep ahead the avocado more than 1 day--use lime juice to reduce oxidation.  

The tofu "taco" meat will last up to 9 days in the fridge in a glass storage container.