Looking for a delicious, easy-to-make meal prep that’s both healthy and satisfying? This Vegan Subway Salad is perfect for busy weeks when you want something nutritious yet quick to grab. The best part? The homemade dressing for this recipe reminds me of the flavor of Subway’s Secret Sauce, giving it that familiar tangy kick that keeps you coming back for more. With crispy tofu, fresh veggies, and this amazing sauce, you’ll have everything you need to fuel your day.
You can also view my full collection of plant based meal prep recipes here.
Benefits of Meal Prepping
Meal prepping can save you time, help you stick to a healthy eating plan, and make weekday meals stress-free. Prepping this vegan subway salad ensures you have a ready-to-go meal that’s packed with nutrients and flavor, without the need to rush around cooking every day.
Why Choose a Vegan Subway Salad Meal Prep?
This vegan subway salad is a plant-based twist on the classic sandwich, offering a balanced mix of protein, fiber, and healthy fats. It’s completely customizable and easy to adapt based on your dietary preferences or ingredient availability.
Ingredients Overview
Salad Ingredients
- Iceberg lettuce
- Chickpeas
- Hot banana peppers or sliced olives
- Red onion
- Garlic croutons
Salad Dressing Ingredients (My Version of Subway Secret Sauce)
- Extra virgin olive oil
- Red wine vinegar
- White vinegar
- Dijon mustard
- Italian seasoning
- Maple syrup or vegan honey
- Salt and pepper
Crispy Tofu Ingredients
- Extra firm tofu
- Nutritional yeast
- Low sodium soy sauce or tamari
- Cornstarch
- Italian spice blend
Ingredients & Substitutions
Substitutions for Chickpeas
If you’re not a fan of chickpeas, you can easily swap them out for white beans, kidney beans, or even lentils. These alternatives will still provide a great source of plant-based protein.
Adjusting the Spice Level
For those who aren’t keen on the heat, you can replace the hot banana peppers with mild peppers or even olives. On the other hand, if you love extra spice, feel free to add more peppers or even a dash of hot sauce to the salad.
Oil Substitutions
Extra virgin olive oil provides a rich flavor, but you can substitute it with avocado oil or any other neutral oil you prefer.
Helpful Tools for Preparing Vegan Subway Salad
- Air Fryer: For making crispy tofu without the need for excessive oil.
- Mason Jars: These are perfect for meal prepping and storing your salad.
- Immersion Blender or Whisk: Ideal for quickly blending the salad dressing.
- Sharp Knife: To chop vegetables and tofu efficiently.
Step-by-Step Recipe Guide To Make This Vegan Subway Salad Meal Prep
Preparing the Crispy Tofu
- Start by cutting the drained and pressed tofu into bite-sized cubes.
- In a large bowl, toss the tofu with cornstarch, nutritional yeast, soy sauce, and Italian seasoning until evenly coated.
- Cook in an air fryer at 390°F for 8-10 minutes, flipping halfway. Alternatively, pan-fry the tofu in a little oil until crispy.
Making the Salad Dressing
- In a jar, combine olive oil, red wine vinegar, white vinegar, dijon mustard, Italian seasoning, maple syrup (or vegan honey), salt, and pepper.
- Use an immersion blender to mix until smooth. If you don’t have one, you can whisk the ingredients by hand.
Salad Jar Assembly
- Divide the salad dressing evenly into 4 mason jars.
- Add chickpeas, red onion, banana peppers (or olives), lettuce, crispy tofu, and garlic croutons to the jars in layers.
- Seal the jars and store them in the fridge. The salad should stay fresh for up to 5 days.
Storage Tips for Meal Prep
Keep your mason jars sealed and refrigerated. If you’re making a larger batch, ensure all ingredients, especially the tofu, are properly cooled before sealing. The crispy tofu can be kept separately if you want to maintain its crispness until serving.
Tips & Tricks for a Perfect Salad
- Layering: Always put the dressing at the bottom of the jar to keep the lettuce and croutons from getting soggy.
- Extra Crispy Tofu: If you want the tofu even crispier, reheat it in the air fryer for a couple of minutes before eating.
- Customize the Veggies: Feel free to add or substitute other veggies like cucumbers, tomatoes, or bell peppers based on your preference.
How to Customize the Vegan Subway Salad
The best part about this salad is that it’s fully customizable! Add more protein by including quinoa, throw in extra veggies, or even switch up the dressing for a new flavor twist.
Health Benefits of a Vegan Diet
A plant-based diet can lower the risk of heart disease, improve digestion, and boost energy levels. By incorporating ingredients like chickpeas, tofu, and fresh vegetables, this vegan subway salad offers a complete nutrient profile without animal products.
Sustainability of Plant-Based Eating
By choosing plant-based meals, you’re contributing to reducing greenhouse gas emissions and promoting more sustainable food systems. This salad is a great example of how delicious and eco-friendly vegan eating can be.
Serving Suggestions
Serve the salad directly from the jar or pour it out into a bowl. You can pair it with a vegan soup or some whole-grain bread for a more filling meal.
FAQ
Yes, just ensure your croutons and soy sauce are gluten-free.
The salad can stay fresh for up to 5 days when stored properly in mason jars.
If tofu isn’t your thing, you can use tempeh or grilled seitan as a protein substitute.
Vegan Subway Salad Meal Prep
Ingredients
Salad
- 1 small head iceberg lettuce, chopped
- 1 19oz can chickpeas, rinsed and drained
- ⅓ cup hot banana peppers (sub ¼ sliced olives if you don't like spicy)
- ¼ cup finely diced red onion
- garlic croutons to taste
Salad Dressing
- ¼ cup extra virgin olive oil
- 2-3 tbsp red wine vinegar
- 1 tbsp white vinegar
- 1 tbsp dijon mustard
- 1 tsp Italian seasoning
- 1 tbsp maple syrup or vegan honey
- salt & pepper to taste
Crispy Tofu
- 1 block extra firm tofu, drained and pressed
- 2 tbsp nutritional yeast
- 1 tbsp low sodium soy sauce or tamari
- 1 tbsp cornstarch
- 1 tbsp Italian spice blend
Instructions
Crispy Tofu
- Start by preparing the crispy tofu. Cut the tofu into bite-sized cubes and add into a large bowl.
- Top with cornstarch, nutritional yeast, soy sauce and Italian seasoning. Toss to coat the tofu evenly.
- Cook in the air fryer at 390 for 8-10 mins, flipping halfway. (Or fry in a pan with a little oil until crispy.)
Salad Dressing
- In a tall jar, add in olive oil, red wine vinegar, white vinegar, dijon mustard, Italian seasoning, salt, pepper, and maple syrup or honey. Use an immersion blender to blend it up. (or just whisk!)
Salad Jar Assembly
- Divide all ingredients evenly into 4 separate mason jars or meal prep jars. Start by add the dressing, then chickpeas, onions, banana peppers, lettuce, tofu, and croutons.
- Store in the fridge, and enjoy!
Notes
Nutrition
Conclusion: Vegan Subway Salad Meal Prep
This Vegan Subway Salad Meal Prep is an ideal solution for anyone looking to enjoy a healthy, plant-based meal throughout the week. With a satisfying mix of textures and flavors, it’s a meal that’s both nourishing and exciting to eat.
Wow this dressing really did remind me of the subway sauce lol such a great and easy meal prep!! Thanks essy
Thank you SO much I’m so happy you loved it and that is reminded you of subway sauce too!