One of my favorite fast-casual salads inspired this recipe. It originally came from Cowgirl Café in Manhattan’s West Village. I didn’t grow up eating it, but after college I worked nearby and many coworkers ordered the chopped chicken salad almost daily. What stood out most was the lemon poppy dressing — sweet and creamy — the kind of dressing I’d often lick from the container when no one was looking.
That memory guided this vegan remake: crisp, flavorful tofu with a creamy lemon poppy dressing that captures the original’s spirit while staying dairy-free. I rely on coconut yogurt for both the tofu coating and the dressing, which keeps the dish vegan, dairy-free, and adaptable to low-FODMAP needs.
Restaurant salads can often be higher in calories than expected, but this version keeps the satisfying crunch and creamy dressing while being lighter and plant-based. The tofu gets coated in a coconut-yogurt and Dijon mixture, then rolled in ground brown rice cereal for a crunchy, gluten-free crust before baking.
Finding a rich, creamy texture in dairy-free yogurt can be challenging, which is why a small amount of coconut yogurt goes a long way in the dressing. I keep added sugar at 0 g, but add a touch of maple syrup to echo the sweet notes of that original lemon poppy dressing. Poppy seeds add a pleasant little crunch that complements the creamy base.
The salad is built on romaine and shredded kale, though cabbage or radicchio would work as well. For color and texture I like sliced carrots, beets, sugar snap peas, and radishes—seasonal spring vegetables that you can swap according to what’s available.
This crispy baked tofu and the lemon poppy dressing can be low FODMAP with a couple of adjustments, and the salad itself is easy to modify to meet dietary needs.
Read on for the recipe and instructions to make this plant-based crispy baked tofu salad at home.
With health and hedonism,
Phoebe
Crispy Baked Tofu Salad with Creamy Lemon Poppy Dressing (Vegan and low FODMAP)
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Equipment
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1 baking sheet
Ingredients
For the tofu:
- 2 cups gluten-free brown rice cereal preferably organic, non-GMO
- 1/2 teaspoon paprika
- 1/2 teaspoon sea salt
- 2 tablespoons Dijon mustard
- 2 tablespoons coconut yogurt
- 1 pound extra firm tofu cut into 8 slices
For the salad:
- 2 heads of romaine about 6 cups, thinly sliced
- 2 cups finely shredded kale
- 4 radishes thinly sliced
- ½ cup thinly sliced sugar snap peas
- 2 small beets thinly sliced
- 2 small carrots thinly sliced
For the dressing:
- 1/2 cup coconut yogurt
- ¼ cup lemon juice
- ¼ cup olive oil
- 2 tablespoons Dijon mustard
- 2 tablespoons maple syrup
- 2 teaspoons poppy seeds
Instructions
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Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper.
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Pulse the brown rice cereal with the salt and paprika in a small food processor until finely ground. Transfer to a shallow bowl or plate.
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In another shallow bowl, whisk together the Dijon and coconut yogurt. Season lightly with salt.
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Working one piece at a time, coat the tofu slices in the yogurt mixture, then press into the rice mixture until evenly coated. Shake off excess and place in a single layer on the prepared baking sheet.
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Bake until golden and crisp, about 15–20 minutes. Let cool on the tray until easy to handle, then slice each piece lengthwise into two strips.
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Assemble the salad by arranging romaine, shredded kale, radishes, sugar snap peas, beets and carrots on a large platter or in a serving bowl.
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Make the dressing by whisking coconut yogurt, lemon juice, olive oil, Dijon, maple syrup, poppy seeds and ½ teaspoon salt in a small bowl. Taste and adjust seasoning as needed.
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Top the salad with the crispy baked tofu and serve with the creamy lemon poppy dressing on the side.
If you make this, tag @phoebelapine and #feedmephoebe – I’d love to see it!