Tofu is an excellent source of plant-based protein — and it doesn’t have to taste boring and bland. Try it in curry, as a breakfast scramble or in soups and smoothies to give them a silky texture. These creative recipes feature up to 33 grams of protein for less than 430 calories.
1. VEGAN CURRY SOBA NOODLES WITH CRISPY TOFU | DIETITIAN DEBBIE DISHES
Nutrition (per serving): Calories: 428; Total Fat: 18g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 1mg; Sodium: 340mg; Carbohydrate: 51g; Dietary Fiber: 6g; Sugar: 5g; Protein: 17g
2. GOLDEN TOFU SCRAMBLE | EATING BIRD FOOD
Nutrition (per serving): Calories: 228; Total Fat: 11g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 24mg; Carbohydrate: 10g; Dietary Fiber: 5g; Sugar: 1g; Protein: 20g
3. TOFU AND BOK CHOY PORRIDGE | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 164; Total Fat: 9g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 1mg; Sodium: 142mg; Carbohydrate: 20g; Dietary Fiber: 4g; Sugar: 2g; Protein: 12g
4. HOT AND SOUR SOUP WITH ASPARAGUS AND TOFU | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 126; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0g; Sodium: 332g; Carbohydrate: 14g; Dietary Fiber: 4g; Sugar: 7g; Protein: 8g
5. GRILLED SHRIMP & CUCUMBER GAZPACHO | IVY MANNING
Nutrition (per serving): Calories: 318; Total Fat: 19g; Saturated Fat: 3g; Monounsaturated Fat: 12g; Cholesterol: 183mg; Sodium: 572mg; Carbohydrate: 13g; Dietary Fiber: 3g; Sugar: 5g; Protein: 33g
6. SILKY STRAWBERRIES & CREAM SMOOTHIE | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 129; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 8mg; Carbohydrate: 20g; Dietary Fiber: 3g; Sugar: 13g; Protein: 7g
7. SKINNY SEVEN-LAYER DIP | MY FRESH PERSPECTIVE
Nutrition (per serving): Calories: 116; Total Fat: 5g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 124mg; Carbohydrate: 17g; Dietary Fiber: 5g; Sugar: 4g; Protein: 5g
