DollopHealthy tofu recipes
19 recipes
Tofu dinners with 550 calories or fewer and at least 20 grams of protein a serving, lightest first. They average 440 calories and 27 grams of protein a serving.
Tofu scramble
290 calories, 23 g protein
25 min
Korean soft tofu stew
350 calories, 22 g protein
25 min
Hot and sour soup
350 calories, 27 g protein
30 min
Spam champuru (Okinawan tofu and cabbage stir-fry)
360 calories, 22 g protein
35 min
Air fryer buffalo tofu
370 calories, 29 g protein
40 min
Lemon garlic tofu with zucchini
420 calories, 28 g protein
40 min
Air fryer Thai crunch salad with crispy tofu
430 calories, 27 g protein
45 min
Microwave mapo tofu
430 calories, 24 g protein
15 min
Microwave Korean braised tofu (dubu jorim)
430 calories, 25 g protein
15 min
Tofu shakshuka
450 calories, 30 g protein
35 min
Air fryer tofu nuggets
460 calories, 28 g protein
55 min
Sheet pan Greek tofu and potatoes
470 calories, 28 g protein
60 min
Sheet pan tofu shawarma with cauliflower
490 calories, 31 g protein
55 min
Tofu cauliflower fried rice
490 calories, 32 g protein
25 min
Microwave tofu scramble with black beans
500 calories, 33 g protein
12 min
Veggie egg rolls
500 calories, 21 g protein
70 min
Sheet pan BBQ tofu and sweet potatoes
520 calories, 27 g protein
60 min
Tofu tacos
530 calories, 30 g protein
40 min
Tofu summer rolls with peanut sauce
550 calories, 23 g protein
55 min
Costs and nutrition are estimates for one serving, worked out from typical US grocery prices and standard nutrition values for what each recipe uses.
More ways to cook tofu
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