Tofu Spread

Fondation OLO | Recette | Tartinade de tofu
the illustrated version
of this recipe

For a different snack or a lunch, this Tofu Spread will delight everyone, young and old. Quick to prepare, it is also more economical than the commercial version.


  • Servings: 4 sandwich fillings or 8 if served as a dip (about 4½ cups)
  • Preparation time: 10 minutes
  • Cooking time: 1 minute
  • Cost per serving: $1.36 per sandwich or 68¢ as a dip
  • Storage: 5 days in the fridge. Can’t be frozen.
  • Kitchen tools: Measuring cups and spoons, cutting board, sharp knife, small bowl, large bowl, grater, fork, spoon.
  • Reference: This original recipe was developed by Extenso—the Université de Montréal reference centre on human nutrition.


  • 1 egg
  • 1 firm tofu block (454 g)
  • 250 ml (1 cup) grated carrots
  • 1 garlic clove, peeled and minced
  • 125 ml (½ cup) mayonnaise
  • 125 ml (½ cup) plain yogurt Or simply add more mayonnaise
  • 30 ml (2 tbsp) mustard
  • 15 ml (1 tbsp) dried parsley
  • Salt and pepper to taste


1. In a small bowl, beat the egg with a fork.

2. Microwave for 50 seconds to 1 minute, or until the egg is cooked.

Tip: Eggs may explode when cooked in a microwave. Cover with plastic wrap, leaving a small opening for steam to escape.

3. Mash the cooked egg with a fork. Set aside.

4. In a large bowl, crumble the tofu as finely as possible with your fingers.

Tip: Use a knife to finely chop the tofu if you want a smoother texture.

5. Add the mashed egg, tofu, carrots, garlic, mayonnaise, yogurt, mustard, parsley, salt and pepper and mix. Use this mixture as a sandwich filling or serve as a dip with raw vegetables.

Nutritional balance

This recipe provides foods from the following food groups:

  • Meat and alternatives
  • Vegetables

One portion of this spread is a tasty way to add protein to a snack. If using this spread as a sandwich filling, serve with raw vegetables and a glass of milk (or a milk-based dessert) to round out your meal.