20 Delicious Low Calorie Tofu Recipes for Healthy Eating

Are you on the hunt for healthy, flavorful meals that won’t weigh you down? Look no further! Our roundup of 20 Delicious Low Calorie Tofu Recipes is packed with easy-to-make dishes that are as nutritious as they are tasty. From quick weeknight dinners to cozy comfort food, tofu proves it’s the versatile superstar your kitchen has been missing. Dive in and discover your next favorite meal!

Spicy Garlic Tofu Stir Fry

Get ready to spice up your dinner routine with this Spicy Garlic Tofu Stir Fry, a dish that packs a punch with minimal effort.

Ingredients

• 1 block (14 oz) firm tofu, pressed and cubed
• 2 tbsp vegetable oil
• 4 cloves garlic, minced
• 1 tbsp ginger, grated
• 2 tbsp soy sauce
• 1 tbsp sriracha sauce
• 1 tsp sugar
• 1/2 tsp red pepper flakes
• 1 bell pepper, sliced
• 1 cup broccoli florets
• 2 green onions, sliced

Instructions

1. Heat 1 tbsp vegetable oil in a large skillet over medium-high heat. Add tofu cubes and cook until golden on all sides, about 5 minutes. Remove tofu and set aside.
2. In the same skillet, heat remaining 1 tbsp oil. Add minced garlic and grated ginger, sautéing for 30 seconds until fragrant.
3. Add bell pepper and broccoli florets to the skillet. Stir fry for 3-4 minutes until vegetables are tender-crisp.
4. Return tofu to the skillet. Add soy sauce, sriracha, sugar, and red pepper flakes. Stir well to coat everything evenly and cook for another 2 minutes.
5. Garnish with sliced green onions before serving.

The magic of this dish lies in the crispy tofu paired with the bold, spicy garlic sauce that clings to every bite. It’s a weeknight winner that doesn’t skimp on flavor.

Tip: For extra crispy tofu, press it for at least 30 minutes before cooking to remove excess moisture.

Tofu and Vegetable Soup

Warm up your evening with this comforting Tofu and Vegetable Soup, a light yet satisfying dish that’s packed with flavors and textures.

Ingredients

• 1 tbsp olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 carrot, sliced
• 1 celery stalk, chopped
• 4 cups vegetable broth
• 1 cup firm tofu, cubed
• 1 cup spinach, roughly chopped
• 1 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp dried thyme

Instructions

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, sautéing for 2 minutes until fragrant.
2. Stir in carrot and celery, cooking for another 5 minutes until vegetables begin to soften.
3. Pour in vegetable broth and bring to a boil. Reduce heat to a simmer and add tofu, spinach, salt, black pepper, and thyme.
4. Simmer for 10 minutes, allowing the flavors to meld together beautifully.

The silky tofu and vibrant spinach make this soup a delightful contrast of textures, perfect for a quick weeknight dinner.

Tip: For an extra kick, add a pinch of red pepper flakes with the other spices.

Baked Tofu with Herbs

Transform simple tofu into a flavorful masterpiece with this easy baked tofu recipe, infused with aromatic herbs for a dish that’s both nutritious and satisfying.

Ingredients

• 1 block (14 oz) extra-firm tofu, pressed and cut into 1-inch cubes
• 2 tbsp olive oil
• 1 tbsp soy sauce
• 1 tsp garlic powder
• 1 tsp dried thyme
• 1 tsp dried rosemary
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. In a large bowl, whisk together 2 tbsp olive oil, 1 tbsp soy sauce, 1 tsp garlic powder, 1 tsp dried thyme, 1 tsp dried rosemary, 1/2 tsp salt, and 1/4 tsp black pepper.
3. Add the tofu cubes to the bowl and gently toss until evenly coated with the herb mixture.
4. Spread the tofu in a single layer on the prepared baking sheet.
5. Bake for 25-30 minutes, flipping halfway through, until the tofu is golden and crispy on the edges.

The magic of this recipe lies in how the herbs create a fragrant crust around the tofu, making it irresistibly crispy on the outside while staying tender inside.

Tip: For an extra flavor boost, let the tofu marinate in the herb mixture for 30 minutes before baking.

Tofu Scramble with Spinach

Start your morning with a protein-packed twist on scrambled eggs—this tofu scramble with spinach is as satisfying as it is simple to whip up.

Ingredients

• 1 block (14 oz) firm tofu, drained and pressed
• 1 tbsp olive oil
• 1/2 cup diced onion
• 2 cloves garlic, minced
• 1/2 tsp turmeric
• 1/2 tsp cumin
• 1/4 tsp salt
• 1/4 tsp black pepper
• 2 cups fresh spinach, roughly chopped
• 1 tbsp nutritional yeast
• 1 tbsp soy sauce

Instructions

1. Heat olive oil in a large skillet over medium heat. Add onion and garlic, sautéing for 3 minutes until softened.
2. Crumble the tofu into the skillet with your hands, stirring to combine with the onion and garlic.
3. Sprinkle turmeric, cumin, salt, and black pepper over the tofu. Stir well to evenly distribute the spices and cook for 5 minutes.
4. Add spinach to the skillet, stirring until wilted, about 2 minutes.
5. Stir in nutritional yeast and soy sauce, cooking for an additional 2 minutes to blend the flavors.

The turmeric gives this scramble a vibrant yellow hue, while the nutritional yeast adds a cheesy depth without any dairy. Perfect for those lazy weekend brunches when you want something hearty but healthy.

Tip: For extra crispiness, press the tofu for at least 15 minutes before cooking to remove excess moisture.

Grilled Tofu Skewers with Peanut Sauce

These Grilled Tofu Skewers with Peanut Sauce are a game-changer for your next BBQ, offering a perfect blend of smoky and creamy flavors that’ll have everyone asking for seconds.

Ingredients

• 1 block (14 oz) firm tofu, pressed and cut into 1-inch cubes
• 1/4 cup smooth peanut butter
• 2 tbsp soy sauce
• 1 tbsp maple syrup
• 1 tbsp lime juice
• 1 clove garlic, minced
• 1/2 tsp grated ginger
• 1/4 tsp red pepper flakes
• 2 tbsp water
• 1 tbsp vegetable oil
• Wooden skewers, soaked in water for 30 minutes

Instructions

1. Preheat your grill to medium-high heat (about 375°F to 400°F).
2. Thread the tofu cubes onto the soaked skewers, leaving a little space between each cube.
3. In a small bowl, whisk together the peanut butter, soy sauce, maple syrup, lime juice, minced garlic, grated ginger, red pepper flakes, and water until smooth to make the peanut sauce.
4. Brush the tofu skewers lightly with vegetable oil and place them on the grill. Cook for 3-4 minutes on each side, or until grill marks appear.
5. Serve the skewers hot with the peanut sauce drizzled on top or on the side for dipping.

The magic of this recipe lies in the contrast between the charred edges of the tofu and the rich, velvety peanut sauce, creating a harmony of textures and tastes that’s irresistibly good.

Tip: For an extra flavor boost, marinate the tofu in a bit of the peanut sauce for 30 minutes before grilling.

Tofu and Mushroom Lettuce Wraps

These Tofu and Mushroom Lettuce Wraps are a light yet satisfying meal, perfect for those evenings when you want something fresh but full of flavor.

Ingredients

• 1 tbsp olive oil
• 1 block (14 oz) firm tofu, drained and crumbled
• 8 oz mushrooms, finely chopped
• 2 cloves garlic, minced
• 1 tbsp soy sauce
• 1 tsp sesame oil
• 1/2 tsp ground ginger
• 1/4 tsp red pepper flakes
• 1 head butter lettuce, leaves separated
• 2 green onions, thinly sliced
• 1 tbsp hoisin sauce

Instructions

1. Heat olive oil in a large skillet over medium heat. Add crumbled tofu and cook for 5 minutes, stirring occasionally, until lightly browned.
2. Add mushrooms and garlic to the skillet. Cook for another 5 minutes, until mushrooms are soft.
3. Stir in soy sauce, sesame oil, ground ginger, and red pepper flakes. Cook for 2 minutes, allowing the flavors to meld.
4. Remove from heat and stir in green onions and hoisin sauce.
5. Spoon the tofu and mushroom mixture into the center of each lettuce leaf, serving immediately.

The crunch of the fresh lettuce paired with the savory, umami-rich filling makes these wraps a standout dish that’s as fun to eat as it is delicious.

Tip: For an extra crunch, sprinkle some chopped peanuts or water chestnuts on top before serving.

Low Calorie Tofu Salad

Looking for a light yet satisfying meal? This Low Calorie Tofu Salad is packed with flavor and easy to whip up for a quick lunch or dinner.

Ingredients

• 1 block (14 oz) firm tofu, pressed and cubed
• 2 cups mixed greens
• 1/2 cup cherry tomatoes, halved
• 1/4 cup cucumber, diced
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp honey
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. In a large bowl, combine the mixed greens, cherry tomatoes, and cucumber.
2. In a small bowl, whisk together the olive oil, lemon juice, honey, salt, and black pepper to create the dressing.
3. Add the cubed tofu to the salad bowl, then drizzle the dressing over the top.
4. Toss gently to combine all ingredients, ensuring the tofu and vegetables are evenly coated with the dressing.
5. Serve immediately for the freshest taste and crisp texture.

The honey-lemon dressing adds a sweet and tangy twist that perfectly complements the creamy tofu and crisp vegetables.

Tip: For an extra crunch, sprinkle some toasted almonds or sesame seeds on top before serving.

Tofu and Broccoli Stir Fry

Looking for a quick, nutritious weeknight dinner? This Tofu and Broccoli Stir Fry is packed with flavor and comes together in just 20 minutes.

Ingredients

• 1 block (14 oz) firm tofu, pressed and cubed
• 2 cups broccoli florets
• 2 tbsp vegetable oil
• 2 cloves garlic, minced
• 1 tbsp ginger, grated
• 2 tbsp soy sauce
• 1 tbsp hoisin sauce
• 1 tsp sesame oil
• 1/2 tsp red pepper flakes (optional)
• 1/4 cup water

Instructions

1. Heat 1 tbsp vegetable oil in a large skillet over medium-high heat. Add tofu cubes and cook until golden on all sides, about 5 minutes. Remove tofu and set aside.
2. In the same skillet, add remaining 1 tbsp vegetable oil. Stir in garlic and ginger, cooking for 30 seconds until fragrant.
3. Add broccoli florets to the skillet. Pour in 1/4 cup water, cover, and steam for 3 minutes until broccoli is bright green and tender-crisp.
4. Return tofu to the skillet. Add soy sauce, hoisin sauce, sesame oil, and red pepper flakes if using. Stir well to coat everything evenly and cook for another 2 minutes.

The magic of this dish lies in the crispy tofu paired with the tender-crisp broccoli, all coated in a savory-sweet sauce that’s irresistibly good.

Tip: For extra crispiness, toss the tofu in a bit of cornstarch before frying.

Steamed Tofu with Ginger and Scallions

Steamed Tofu with Ginger and Scallions is a light, flavorful dish that brings a touch of elegance to your table with minimal effort.

Ingredients

• 1 block (14 oz) soft tofu
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp grated fresh ginger
• 2 scallions, thinly sliced
• 1 tsp sugar
• 1/4 tsp red pepper flakes (optional)

Instructions

1. Carefully drain the tofu and place it on a heatproof plate that fits inside your steamer.
2. In a small bowl, mix together the soy sauce, sesame oil, grated ginger, and sugar until the sugar dissolves.
3. Pour the sauce evenly over the tofu. Sprinkle the scallions and red pepper flakes on top.
4. Steam over boiling water for 10 minutes, until the tofu is heated through and the flavors have melded.
5. Serve immediately, spooning any extra sauce from the plate over the tofu.

The gentle steaming process keeps the tofu incredibly tender, while the ginger and scallions add a bright, aromatic kick that’s irresistibly fresh.

Tip: For an extra layer of flavor, try adding a splash of rice vinegar to the sauce before steaming.

Tofu and Cucumber Salad

This Tofu and Cucumber Salad is a refreshing, protein-packed dish that comes together in minutes, perfect for those busy weeknights or a light lunch.

Ingredients

• 1 block (14 oz) firm tofu, drained and pressed
• 1 large cucumber, thinly sliced
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp rice vinegar
• 1 tsp sugar
• 1/2 tsp red pepper flakes
• 2 green onions, thinly sliced
• 1 tbsp sesame seeds

Instructions

1. Cut the tofu into 1/2-inch cubes and place in a large bowl.
2. Add the sliced cucumber to the bowl with the tofu.
3. In a small bowl, whisk together the soy sauce, sesame oil, rice vinegar, sugar, and red pepper flakes until the sugar is dissolved.
4. Pour the dressing over the tofu and cucumber, gently tossing to coat everything evenly.
5. Sprinkle with green onions and sesame seeds before serving.

The contrast between the creamy tofu and crisp cucumber, all brought together with a tangy, slightly spicy dressing, makes this salad a standout. It’s a simple dish that doesn’t skimp on flavor or texture.

Tip: For an extra crunch, toast the sesame seeds in a dry pan over medium heat for 1-2 minutes before adding them to the salad.

Marinated Tofu with Sesame Seeds

Looking for a simple yet flavorful way to enjoy tofu? This Marinated Tofu with Sesame Seeds is a game-changer, offering a perfect balance of savory and nutty flavors that’ll make it a staple in your kitchen.

Ingredients

• 1 block (14 oz) firm tofu, pressed and cut into 1-inch cubes
• 2 tbsp soy sauce
• 1 tbsp maple syrup
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1 clove garlic, minced
• 1 tsp grated ginger
• 1 tbsp sesame seeds
• 1 tbsp vegetable oil

Instructions

1. In a bowl, whisk together 2 tbsp soy sauce, 1 tbsp maple syrup, 1 tbsp rice vinegar, 1 tsp sesame oil, 1 clove minced garlic, and 1 tsp grated ginger to create the marinade.
2. Add the tofu cubes to the marinade, gently tossing to coat each piece. Let it sit for at least 30 minutes, or up to 2 hours for deeper flavor.
3. Heat 1 tbsp vegetable oil in a non-stick skillet over medium heat. Add the marinated tofu, reserving the marinade. Cook for 5-7 minutes, turning occasionally, until all sides are golden brown.
4. Pour the reserved marinade into the skillet and cook for another 2 minutes, allowing the tofu to glaze.
5. Sprinkle 1 tbsp sesame seeds over the tofu, stir to combine, and remove from heat.

The magic of this dish lies in the quick marinade that infuses the tofu with a rich, umami-packed flavor, while the sesame seeds add a delightful crunch.

Tip: For an extra flavor boost, toast the sesame seeds in a dry pan for a minute before adding them to the tofu.

Tofu and Zucchini Noodles

Looking for a light yet satisfying meal? These Tofu and Zucchini Noodles are a perfect blend of protein and veggies, ready in under 30 minutes!

Ingredients

• 14 oz firm tofu, pressed and cubed
• 4 medium zucchinis, spiralized
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tbsp soy sauce
• 1 tsp sesame oil
• 1/2 tsp red pepper flakes
• Salt and pepper to taste
• 2 tbsp chopped fresh basil for garnish

Instructions

1. Heat 1 tbsp olive oil in a large skillet over medium heat. Add tofu cubes and cook until golden on all sides, about 5 minutes. Remove from skillet and set aside.
2. In the same skillet, add remaining 1 tbsp olive oil and minced garlic. Sauté for 30 seconds until fragrant.
3. Add zucchini noodles to the skillet. Cook for 2-3 minutes, stirring occasionally, until just tender.
4. Return tofu to the skillet. Add soy sauce, sesame oil, red pepper flakes, salt, and pepper. Toss everything together and cook for another minute to combine flavors.
5. Garnish with fresh basil before serving.

The sesame oil and soy sauce create a rich umami flavor that pairs beautifully with the freshness of zucchini noodles, making this dish a standout.

Tip: For extra crispiness, bake the tofu at 400°F for 20 minutes before adding to the skillet.

Stuffed Tofu with Vegetables

Stuffed Tofu with Vegetables is a delightful dish that brings together the creamy texture of tofu with the crunch of fresh vegetables, perfect for a light yet satisfying meal.

Ingredients

• 1 block (14 oz) firm tofu
• 1 cup finely chopped mixed vegetables (carrots, bell peppers, and zucchini)
• 2 tbsp olive oil
• 1 tbsp soy sauce
• 1 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 cup breadcrumbs

Instructions

1. Preheat your oven to 375°F and lightly grease a baking dish with 1 tbsp of olive oil.
2. Cut the tofu block into 4 equal slices. Carefully carve out the center of each slice to create a pocket, leaving about a 1/2-inch border.
3. In a bowl, mix the chopped vegetables with 1 tbsp olive oil, soy sauce, garlic powder, salt, and black pepper.
4. Stuff each tofu pocket with the vegetable mixture, then sprinkle the tops with breadcrumbs.
5. Place the stuffed tofu in the prepared baking dish and bake for 25 minutes, or until the breadcrumbs are golden and the vegetables are tender.

The contrast between the crispy breadcrumb topping and the soft, flavorful tofu makes this dish a standout. It’s a creative way to enjoy tofu that even skeptics will love.

Tip: For an extra flavor boost, drizzle a little more soy sauce over the tofu before serving.

Tofu and Eggplant Curry

Warm up your kitchen with this comforting Tofu and Eggplant Curry, a dish that marries creamy tofu with tender eggplant in a richly spiced sauce.

Ingredients

• 1 block (14 oz) firm tofu, pressed and cubed
• 1 medium eggplant, cubed
• 2 tbsp vegetable oil
• 1 onion, finely chopped
• 3 garlic cloves, minced
• 1 tbsp ginger, grated
• 2 tbsp curry powder
• 1 can (14 oz) coconut milk
• 1 cup vegetable broth
• 1 tbsp soy sauce
• 1 tsp sugar
• Salt to taste
• Fresh cilantro for garnish

Instructions

1. Heat 1 tbsp vegetable oil in a large pan over medium heat. Add the tofu cubes and cook until golden on all sides, about 5 minutes. Remove and set aside.
2. In the same pan, add the remaining 1 tbsp oil. Sauté the onion, garlic, and ginger until fragrant, about 2 minutes.
3. Stir in the curry powder and cook for another minute to toast the spices.
4. Add the eggplant, coconut milk, vegetable broth, soy sauce, and sugar. Bring to a simmer, then reduce heat and cook until the eggplant is tender, about 15 minutes.
5. Return the tofu to the pan and heat through. Season with salt to taste.
6. Garnish with fresh cilantro before serving.

The magic of this curry lies in the way the eggplant absorbs the aromatic spices, creating a melt-in-your-mouth texture that contrasts beautifully with the crispy tofu.

Tip: For an extra flavor boost, toast the curry powder in a dry pan before adding it to the dish.

Tofu and Avocado Salad

This Tofu and Avocado Salad is a refreshing blend of creamy and crisp textures, perfect for a light lunch or a side dish that steals the show.

Ingredients

• 1 block (14 oz) firm tofu, drained and cubed
• 1 large avocado, diced
• 2 cups mixed greens
• 1/4 cup red onion, thinly sliced
• 2 tbsp olive oil
• 1 tbsp soy sauce
• 1 tbsp lime juice
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. In a large bowl, gently toss the mixed greens, tofu cubes, diced avocado, and sliced red onion.
2. In a small bowl, whisk together the olive oil, soy sauce, lime juice, salt, and black pepper until well combined.
3. Drizzle the dressing over the salad and toss lightly to coat all ingredients evenly.
4. Serve immediately to enjoy the contrast between the creamy avocado and the crisp tofu.

The magic of this salad lies in the harmony of flavors and textures, with the lime juice adding a zesty kick that brightens every bite.

Tip: For an extra crunch, sprinkle some toasted sesame seeds on top before serving.

Tofu and Tomato Basil Salad

Brighten up your meal with this refreshing Tofu and Tomato Basil Salad, a perfect blend of creamy tofu and juicy tomatoes with a hint of fresh basil.

Ingredients

• 1 block (14 oz) firm tofu, drained and cubed
• 2 cups cherry tomatoes, halved
• 1/4 cup fresh basil leaves, thinly sliced
• 2 tbsp extra virgin olive oil
• 1 tbsp balsamic vinegar
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. In a large bowl, gently toss the cubed tofu and halved cherry tomatoes with the extra virgin olive oil and balsamic vinegar until evenly coated.
2. Sprinkle the salt and black pepper over the salad, then add the thinly sliced fresh basil leaves.
3. Toss the salad gently once more to combine all the ingredients without breaking the tofu.
4. Let the salad sit for 5 minutes before serving to allow the flavors to meld together.

The contrast between the creamy tofu and the tangy tomatoes, accented by the aromatic basil, makes this salad a standout dish that’s as pleasing to the palate as it is to the eye.

Tip: For an extra flavor boost, let the tofu marinate in the olive oil and balsamic vinegar for 10 minutes before adding the other ingredients.

Tofu and Kale Smoothie

Start your day with a nutrient-packed punch with this Tofu and Kale Smoothie, blending creamy tofu with earthy kale for a smoothie that’s as satisfying as it is healthy.

Ingredients

• 1 cup silken tofu
• 1 cup chopped kale, stems removed
• 1 banana, frozen
• 1/2 cup almond milk
• 1 tbsp honey
• 1/2 tsp vanilla extract
• 1/4 tsp cinnamon

Instructions

1. In a blender, combine 1 cup silken tofu, 1 cup chopped kale, 1 frozen banana, 1/2 cup almond milk, 1 tbsp honey, 1/2 tsp vanilla extract, and 1/4 tsp cinnamon.
2. Blend on high speed for 1-2 minutes until completely smooth. If the mixture is too thick, add more almond milk, a tablespoon at a time, until desired consistency is reached.
3. Pour into a glass and enjoy immediately for the best texture and flavor.

The secret to this smoothie’s creamy texture? Silken tofu blends seamlessly, offering a protein boost without altering the taste, making it a perfect post-workout refresher.

Tip: For an extra chill, freeze the banana overnight and skip the ice to avoid dilution.

Tofu and Sweet Potato Hash

Start your morning with a hearty and colorful Tofu and Sweet Potato Hash that’s as nutritious as it is delicious. This dish brings together the earthy sweetness of sweet potatoes with the protein-packed goodness of tofu, all spiced to perfection.

Ingredients

• 1 tbsp olive oil
• 1 medium sweet potato, diced into 1/2-inch cubes
• 1/2 block firm tofu, pressed and crumbled
• 1/2 tsp smoked paprika
• 1/4 tsp garlic powder
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1/4 cup diced red onion
• 1 tbsp chopped fresh parsley

Instructions

1. Heat olive oil in a large skillet over medium heat. Add sweet potato and cook for 10 minutes, stirring occasionally, until slightly softened.
2. Add crumbled tofu, smoked paprika, garlic powder, salt, and black pepper to the skillet. Cook for another 5 minutes, stirring frequently, until the tofu starts to brown.
3. Stir in red onion and cook for 2-3 minutes until the onion is translucent and the sweet potatoes are tender.
4. Remove from heat and sprinkle with fresh parsley before serving.

The contrast between the crispy tofu and soft sweet potatoes makes every bite satisfying, while the smoked paprika adds a subtle depth that elevates the dish beyond your average hash.

Tip: For extra crispiness, press the tofu for at least 15 minutes before cooking to remove excess moisture.

Tofu and Carrot Patties

These Tofu and Carrot Patties are a delightful twist on traditional veggie burgers, packed with flavor and perfect for a quick, nutritious meal.

Ingredients

• 1 block (14 oz) firm tofu, drained and pressed
• 1 cup grated carrots
• 1/4 cup finely chopped green onions
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tsp grated ginger
• 1/2 tsp garlic powder
• 1/4 cup breadcrumbs
• 2 tbsp vegetable oil, for frying

Instructions

1. In a large bowl, crumble the tofu until it resembles coarse crumbs.
2. Add the grated carrots, green onions, soy sauce, sesame oil, grated ginger, and garlic powder to the bowl. Mix well to combine.
3. Stir in the breadcrumbs until the mixture holds together when pressed.
4. Shape the mixture into 6 equal patties, about 1/2 inch thick.
5. Heat the vegetable oil in a large skillet over medium heat. Cook the patties for 4-5 minutes on each side, until golden brown and crispy.

The secret to these patties is the sesame oil and ginger, which add a warm, aromatic depth that makes them irresistibly good. Serve them on a bun or over a salad for a satisfying meal.

Tip: For extra crispiness, let the patties sit for 10 minutes before cooking to allow the breadcrumbs to absorb moisture.

Tofu and Cauliflower Rice Bowl

Looking for a quick, nutritious meal that packs a punch of flavor? This Tofu and Cauliflower Rice Bowl is your answer, combining simplicity with a delightful mix of textures and tastes.

Ingredients

• 1 cup cauliflower rice
• 1/2 block firm tofu, pressed and cubed
• 1 tbsp olive oil
• 1 tbsp soy sauce
• 1 tsp garlic powder
• 1/2 tsp ground ginger
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1/2 cup diced bell peppers
• 1/4 cup sliced green onions
• 1 tbsp sesame seeds

Instructions

1. Heat olive oil in a large skillet over medium heat. Add tofu cubes and cook for 5 minutes, stirring occasionally, until golden brown.
2. Add soy sauce, garlic powder, ground ginger, salt, and black pepper to the skillet. Stir to coat the tofu evenly and cook for another 2 minutes.
3. Add cauliflower rice and diced bell peppers to the skillet. Cook for 5 minutes, stirring frequently, until the cauliflower rice is tender.
4. Remove from heat and garnish with sliced green onions and sesame seeds.

The magic of this bowl lies in the crispy tofu paired with the fluffy cauliflower rice, creating a satisfying contrast that’s both light and hearty.

Tip: For an extra crunch, try roasting the cauliflower rice in the oven at 400°F for 10 minutes before adding it to the skillet.

Conclusion

We hope this roundup of 20 delicious low-calorie tofu recipes inspires your healthy eating journey! Each dish is a testament to how flavorful and versatile tofu can be. Don’t forget to try these recipes, share your favorites in the comments, and pin this article on Pinterest to spread the tofu love. Happy cooking!

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