Lobster Roll

A Lobster Roll (as a substitute) is a creative, plant-based or alternative-protein take on the classic New England sandwich, typically featuring a filling like hearts of palm, jackfruit, or seasoned tofu in place of lobster, served in a buttered, toasted split-top bun. It aims to replicate the sweet, briny flavor and tender texture of traditional lobster salad with ingredients like vegan mayo, celery, lemon, and herbs.

🍳 View the full Lobster Roll recipe →

🍽️ Nutrition at a glance

This version is generally high in protein if using tofu or legumes, moderate in healthy fats from the bun and dressing, and low in carbs unless the bun is enriched. It provides key nutrients like fiber, vitamins from vegetables, and minerals, with a rough calorie range of 300-450 per serving depending on ingredients.

Nutrition breakdown

Calories	480 kcal
Protein	28 g
Carbs	35 g
Fat	26 g
Fiber	1 g
Sugar	4 g
Sodium	890 mg
Cholesterol	125 mg
Vitamin B12	2.5 mcg
Selenium	45 mcg
Zinc	3.2 mg
Phosphorus	280 mg
Copper	0.9 mg
Vitamin E	2.1 mg
Niacin (B3)	4.5 mg

Per 1 roll (170 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it reflects the growing trend of sustainable, ocean-friendly seafood alternatives, making a coastal classic accessible to vegans or those with shellfish allergies. Nutritionally, it can offer a lighter, cholesterol-free option while still delivering a satisfying umami-rich experience.