Nutrition and Eating

Garlic and Herb Tofu Spread

Chicken, turkey, roast beef and pork are all mainstays on most menus – which is great if you’re a meat eater – but, what about the vegetarians? Serve up a unique meat-less alternative to please omnivores and vegetarians alike!

Yield: About 6 cups
Total Time: 20 minutes


  • One 14-ounce (extra firm) block of tofu
  • ½ rib of celery, diced
  • ¼ small onion, diced
  • 1/8 cup of raisins
  • 1 tablespoon sunflower seeds
  • ¼ cup lite mayonnaise
  • Garlic powder, salt and Italian seasoning to taste


  • Drain water from tofu. (Hint: Freeze block of tofu ahead of time, then when ready to use, thaw it out. Squeeze the water from it like a “sponge” and the water will come out more completely.)
  • Using your hands or a fork, crumble the tofu.
  • Add the celery and onion to tofu.
  • Mix in the other ingredients and chill.
  • Spread on pita chips, chunks of whole grain bread, whole grain crackers, etc. 

Learn more about the health benefits of this recipe in our Health Library:

Nutritional information provided by the TriHealth Fitness and Health Pavilion.

Recipe provided by The Veg Head restaurant at the September TriHealth Fitness and Health Pavilion cooking demo.

Tags Nutrition and Eating