When it comes to healthy eating, tofu is a great protein option that can be incorporated into many dishes. But what makes it even better is when you find delicious and easy-to-make recipes that are also low in calories. In this article, we’ll share 18 mouth-watering and nutritious low-calorie tofu recipes that will satisfy your cravings while keeping your diet on track.
From classic stir-fries to innovative twists on traditional dishes, these recipes showcase the versatility of tofu and its ability to fit seamlessly into a variety of cuisines. Whether you’re a vegan, vegetarian, or just looking for some healthy meal ideas, we’ve got you covered. So, let’s dive in and explore these tasty and guilt-free options that will make your taste buds dance!
Spicy Garlic Tofu Stir-Fry
Add a kick to your stir-fry game with this simple and flavorful recipe that combines the savory taste of garlic, the heat of chili flakes, and the tender texture of tofu.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 cloves garlic, minced
– 1 tablespoon vegetable oil
– 1 teaspoon chili flakes
– 1/4 cup chopped scallions (optional)
– Salt and pepper to taste
Instructions:
1. Heat the oil in a wok or large skillet over medium-high heat.
2. Add the tofu and cook until golden brown, about 3-4 minutes per side.
3. Remove the tofu from the pan and set aside.
4. In the same pan, add the minced garlic and cook for 1 minute, stirring constantly to prevent burning.
5. Add the chili flakes and stir-fry for another minute, allowing the flavors to meld together.
6. Return the tofu to the pan and toss with the garlic-chili mixture.
7. Season with salt and pepper to taste.
8. Garnish with chopped scallions if desired.
Cooking Time: 10-12 minutes
Baked Tofu with Lemon Herb Marinade
Transform ordinary tofu into a vibrant and aromatic main dish with this simple recipe. The combination of lemon juice, olive oil, garlic, and herbs creates a marinade that tenderizes the tofu while infusing it with citrusy goodness.
Ingredients:
– 1 block of firm or extra-firm tofu
– 1/2 cup freshly squeezed lemon juice
– 2 cloves of garlic, minced
– 2 tbsp olive oil
– 2 tbsp chopped fresh parsley
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, whisk together lemon juice, garlic, olive oil, parsley, thyme, salt, and pepper.
3. Cut the tofu into 1-inch cubes and add them to the marinade. Toss gently to coat.
4. Line a baking sheet with parchment paper and arrange the marinated tofu in a single layer.
5. Bake for 20-25 minutes or until the tofu is golden brown and tender.
Cooking Time: 20-25 minutes
Tofu and Vegetable Spring Rolls
These crispy spring rolls are packed with flavorful tofu and vegetables, making them a perfect snack or appetizer for any occasion.
Ingredients:
– 1 block of firm tofu, drained and cut into small pieces
– 2 cups mixed vegetables (such as cabbage, carrots, bean sprouts, and scallions)
– 1/4 cup chopped cilantro
– 2 tablespoons soy sauce
– 2 tablespoons sesame oil
– Salt and pepper to taste
– Spring roll wrappers (usually found in the produce section or international aisle of your grocery store)
– Vegetable oil for frying
Instructions:
1. In a bowl, mix together tofu, vegetables, cilantro, soy sauce, and sesame oil.
2. Lay a spring roll wrapper on a flat surface. Place about 1/4 cup of the filling mixture in the center of the wrapper.
3. Fold the bottom half of the wrapper over the filling, then fold in the sides and roll up the wrapper to form a tight cylinder. Repeat with remaining wrappers and filling.
4. Heat about 1 inch of vegetable oil in a large skillet or wok over medium-high heat. Fry spring rolls until golden brown, about 2-3 minutes per side.
5. Drain on paper towels and serve hot.
Cooking Time: 15-20 minutes
Low Calorie Tofu Scramble
Start your day with a nutritious and flavorful breakfast that’s low in calories but big on taste! This Low Calorie Tofu Scramble is a game-changer, packed with protein-rich tofu, sautéed veggies, and a hint of spice.
Ingredients:
– 1/2 block firm tofu, drained and crumbled
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup mixed bell peppers (any color), sliced
– 1 tablespoon olive oil
– 1 teaspoon turmeric
– Salt and pepper to taste
– Optional: chopped fresh cilantro for garnish
Instructions:
1. Heat the olive oil in a non-stick skillet over medium-high heat.
2. Add the onion and garlic; sauté until softened, about 3 minutes.
3. Add the bell peppers; cook until tender, about 4-5 minutes.
4. Add the crumbled tofu, turmeric, salt, and pepper. Stir to combine.
5. Reduce heat to medium-low and simmer for 2-3 minutes or until the scramble is cooked through.
6. Serve hot, garnished with cilantro if desired.
Cooking Time: 10-12 minutes
Grilled Tofu with Mango Salsa
Elevate your summer BBQs with this sweet and savory fusion of grilled tofu and fresh mango salsa. A perfect vegan-friendly option for a crowd-pleasing appetizer or main course.
Ingredients:
– 1 block firm tofu, drained and cut into cubes
– 1/4 cup soy sauce
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 ripe mango, diced
– 1 jalapeño pepper, seeded and finely chopped
– 1 tablespoon lime juice
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a shallow dish, whisk together soy sauce, olive oil, garlic, and a pinch of salt. Add tofu cubes and marinate for at least 15 minutes.
3. Grill tofu for 3-4 minutes per side, or until golden brown.
4. Meanwhile, combine mango, jalapeño, and lime juice in a bowl. Season with salt and pepper to taste.
5. Serve grilled tofu with Mango Salsa spooned over the top. Garnish with fresh cilantro leaves if desired.
Cooking Time: 15-20 minutes
Tofu and Spinach Stuffed Bell Peppers
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines the creaminess of tofu with the earthy sweetness of spinach.
Ingredients:
– 4 bell peppers, any color
– 1 block firm tofu, drained and crumbled
– 1 cup fresh spinach leaves
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon olive oil
– Salt and pepper to taste
– Optional: 1/4 cup shredded mozzarella cheese (vegetarian)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, combine tofu, spinach, onion, garlic, and olive oil. Mix well.
4. Stuff each bell pepper with the tofu mixture, filling as full as possible.
5. Cover baking dish with aluminum foil and bake for 30 minutes.
6. Remove foil and bake an additional 15-20 minutes, or until peppers are tender.
Cooking Time: 45-50 minutes
Teriyaki Tofu Skewers
Perfect for a quick and easy meal or snack, these Teriyaki Tofu Skewers are a delicious and healthy option. Marinated in a sweet and savory teriyaki sauce, the tofu is then grilled to perfection, creating a flavorful and crispy exterior.
Ingredients:
– 1 block of extra-firm tofu, cut into 1-inch cubes
– 1/4 cup of teriyaki sauce
– 2 tablespoons of soy sauce
– 2 tablespoons of brown sugar
– 1 tablespoon of rice vinegar
– 1 teaspoon of sesame oil
– 10-12 bamboo skewers
– Sesame seeds and chopped green onions for garnish (optional)
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a large bowl, whisk together teriyaki sauce, soy sauce, brown sugar, rice vinegar, and sesame oil.
3. Add the tofu cubes to the marinade and let it sit for at least 30 minutes.
4. Thread the marinated tofu onto the bamboo skewers, leaving a small space between each piece.
5. Grill the skewers for 8-10 minutes, turning occasionally, until the tofu is golden brown and crispy.
6. Serve immediately, garnished with sesame seeds and chopped green onions if desired.
Cooking Time: 10-12 minutes
Tofu and Mushroom Lettuce Wraps
A flavorful and healthy twist on traditional wraps, this recipe combines crispy tofu, savory mushrooms, and fresh lettuce for a satisfying snack or light meal. This dish is perfect for vegans and non-vegans alike!
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 1 cup mixed mushrooms (button, cremini, shiitake), sliced
– 2 tablespoons olive oil
– 1 tablespoon soy sauce
– 1 teaspoon sesame oil
– Salt and pepper to taste
– 4-6 lettuce leaves
– Optional: avocado, cherry tomatoes, or pickled ginger for added flavor
Instructions:
1. In a non-stick skillet, heat the olive oil over medium-high heat.
2. Add the tofu and cook until golden brown, about 3-4 minutes per side.
3. Remove the tofu from the pan and set aside.
4. In the same pan, add the mushrooms and cook until tender, about 5 minutes.
5. In a small bowl, whisk together soy sauce and sesame oil.
6. Add the cooked tofu back into the pan with the mushrooms and toss to coat with the soy-sesame mixture.
7. Assemble the wraps by placing a few pieces of the tofu-mushroom mixture onto a lettuce leaf.
Cooking Time: 15-20 minutes
Low Calorie Tofu Pad Thai
This recipe is a healthier twist on the classic Thai dish, using tofu instead of shrimp and reducing the amount of oil and sugar. With only 320 calories per serving, you can enjoy this flavorful and nutritious meal without the guilt.
Ingredients:
– 1/2 cup firm tofu, cut into small pieces
– 1 tablespoon vegetable oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 cup mixed vegetables (bean sprouts, carrots, green onions)
– 1/4 cup tamarind paste
– 2 tablespoons soy sauce
– 1 tablespoon brown sugar
– 1 teaspoon grated ginger
– Salt and pepper to taste
– 8 ounces rice noodles
– Fresh cilantro leaves for garnish
Instructions:
1. Cook the rice noodles according to package instructions.
2. In a large wok or frying pan, heat the oil over medium-high heat. Add tofu and cook until golden brown, about 3-4 minutes. Remove from pan and set aside.
3. Add the sliced onion and minced garlic to the pan and stir-fry until the onion is translucent.
4. Add the mixed vegetables, tamarind paste, soy sauce, brown sugar, and grated ginger to the pan. Stir-fry for 2-3 minutes.
5. Add the cooked tofu back into the pan and stir-fry everything together.
6. Serve the Pad Thai over the cooked noodles and garnish with fresh cilantro leaves.
Cooking Time: 15-20 minutes
Tofu and Zucchini Noodles
This recipe combines the creamy texture of tofu with the tender, slightly sweet flavor of zucchini noodles. Perfect for a quick weeknight dinner or a healthy lunch option.
Ingredients:
– 1 block of firm tofu, drained and cut into small cubes
– 2 medium zucchinis
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat a non-stick skillet or wok over medium-high heat.
2. Add the olive oil, garlic, and tofu. Stir-fry until the tofu is lightly browned, about 3-4 minutes.
3. Meanwhile, spiralize the zucchinis into noodle-like strands.
4. Add the zucchini noodles to the skillet with the tofu mixture. Cook for an additional 2-3 minutes, or until the zucchini is tender but still crisp.
5. Season with soy sauce and salt to taste.
6. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 10-12 minutes
Tofu and Avocado Salad
This salad is a perfect blend of creamy and crunchy textures, with the subtle flavor of tofu and the richness of avocado. It’s a great option for a light and satisfying lunch or dinner.
Ingredients:
– 1 block firm tofu, drained and crumbled
– 2 ripe avocados, diced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons lime juice
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. In a large bowl, combine the crumbled tofu, diced avocado, and chopped cilantro.
2. Squeeze the lime juice over the mixture and toss gently to combine.
3. Season with salt and pepper to taste.
4. Drizzle the olive oil over the salad and serve immediately.
Cooking Time: 5 minutes
Low Calorie Tofu Tikka Masala
Discover the flavors of India with this healthier take on the classic dish. This low-calorie version uses marinated tofu instead of chicken, reducing the overall calorie count while maintaining the rich and creamy sauce.
Ingredients:
– 1 block firm tofu, drained and cut into cubes
– 1/4 cup plain Greek yogurt
– 2 tablespoons lemon juice
– 1 teaspoon garam masala
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 1/4 teaspoon cayenne pepper (optional)
– 1 can (14 oz) diced tomatoes
– 1 cup low-fat coconut milk
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. In a shallow dish, whisk together yogurt, lemon juice, garam masala, cumin, smoked paprika, and cayenne pepper (if using).
2. Add the tofu cubes and marinate for at least 30 minutes or up to several hours in the refrigerator.
3. Preheat oven to 400°F (200°C). Remove the tofu from the marinade, letting any excess liquid drip off.
4. In a large skillet, heat 1 tablespoon of oil over medium-high heat. Add the tofu and cook for about 5-7 minutes on each side, or until golden brown.
5. Transfer the skillet to the oven and bake for an additional 10-12 minutes, or until the tofu is cooked through.
6. Meanwhile, combine the diced tomatoes, coconut milk, salt, and pepper in a saucepan. Bring to a simmer over medium heat.
7. Serve the baked tofu with the warm tomato sauce spooned over the top. Garnish with fresh cilantro leaves.
Cooking Time: 35-40 minutes
Tofu and Broccoli Stir-Fry
This quick and flavorful stir-fry is a great way to get your daily dose of protein and vitamins from tofu and broccoli. With just a few ingredients, you can have a healthy and satisfying meal ready in no time.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 3 cups broccoli florets
– 2 tablespoons vegetable oil
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– Salt and pepper to taste
– Optional: sesame seeds or chopped green onions for garnish
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the tofu and cook until golden brown on all sides (about 3-4 minutes).
3. Add the broccoli, garlic, and soy sauce to the skillet. Stir-fry for 2-3 minutes, or until the broccoli is tender-crisp.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with sesame seeds or chopped green onions if desired.
Cooking Time: 8-10 minutes
Tofu and Sweet Potato Curry
A flavorful and nutritious curry that combines the creaminess of tofu with the natural sweetness of sweet potatoes. Perfect for a quick and easy dinner or lunch.
Ingredients:
– 1 medium sweet potato, peeled and diced
– 1 block firm tofu, drained and cut into small cubes
– 2 tablespoons vegetable oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– 1 can (14 oz) coconut milk
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat oil in a large skillet over medium heat. Add onion and cook until softened, about 3-4 minutes.
2. Add garlic, curry powder, cumin, and turmeric. Cook for 1 minute, stirring constantly.
3. Add sweet potatoes and cook for 5 minutes, or until they start to soften.
4. Add tofu and coconut milk. Stir well to combine. Bring the mixture to a simmer.
5. Reduce heat to low and let curry simmer for 10-15 minutes, or until sweet potatoes are tender and flavors have melded together.
6. Season with salt and pepper to taste. Garnish with cilantro leaves, if desired.
Cooking Time: 20-25 minutes
Low Calorie Tofu and Quinoa Bowl
This recipe is a perfect blend of protein-rich tofu, fiber-packed quinoa, and flavorful vegetables, all under 350 calories. It’s a quick and easy meal that’s perfect for a busy day.
Ingredients:
– 1 cup cooked quinoa
– 1/2 cup firm tofu, drained and cubed
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup mixed vegetables (bell peppers, carrots, broccoli)
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a bowl, toss tofu with olive oil, salt, and pepper.
3. Spread tofu on a baking sheet lined with parchment paper and bake for 12-15 minutes or until golden brown.
4. Cook quinoa according to package instructions.
5. In a pan, sauté onion and garlic until softened. Add mixed vegetables and cook until tender.
6. Combine cooked quinoa, roasted tofu, and vegetable mixture in a bowl. Drizzle with soy sauce and garnish with cilantro leaves.
Cooking Time: 25-30 minutes
Calories per serving: approximately 340
Tofu and Cauliflower Fried Rice
This recipe combines the savory flavors of tofu and cauliflower with the comfort of fried rice, making it a perfect meal for any occasion.
Ingredients:
– 1 cup cooked rice (preferably day-old)
– 1/2 cup firm tofu, cut into small cubes
– 1 head of cauliflower, broken into florets
– 1 tablespoon vegetable oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper to taste
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the tofu and cook until golden brown, about 3-4 minutes. Remove from the pan and set aside.
3. Add the cauliflower to the pan and cook until tender, about 5 minutes.
4. Push the cauliflower aside, then add the onion and garlic. Cook until the onion is translucent, about 2 minutes.
5. Add the cooked rice to the pan, breaking up any clumps with a spatula. Stir-fry for about 2-3 minutes, incorporating the flavors.
6. Return the tofu to the pan and stir-fry everything together.
7. Season with soy sauce and salt to taste.
8. Serve hot and enjoy!
Cooking Time: 15-20 minutes
Tofu and Kale Soup
This hearty soup is a perfect blend of protein-packed tofu and nutrient-rich kale, all wrapped up in a rich and creamy broth. With its comforting flavors and vibrant green color, it’s sure to become a favorite.
Ingredients:
– 1 block firm tofu, drained and cubed
– 2 cups chopped curly kale leaves
– 2 tablespoons olive oil
– 1 onion, diced
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 1/2 cup unsweetened almond milk or heavy cream (optional)
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium-high heat.
2. Add the onion and cook until softened, about 3-4 minutes.
3. Add the garlic and cook for an additional minute.
4. Add the tofu, kale, and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the kale is tender.
5. Use an immersion blender (or transfer the soup to a blender in batches) to puree until smooth.
6. If desired, stir in the almond milk or heavy cream to add extra creaminess.
7. Season with salt and pepper to taste.
Cooking Time: 25-30 minutes
Low Calorie Tofu and Eggplant Stir-Fry
This recipe combines the creamy texture of tofu with the rich flavor of eggplant, all while keeping calories low. This stir-fry is a perfect option for a quick and healthy meal.
Ingredients:
– 1 medium eggplant, sliced into 1-inch pieces
– 1/2 cup firm tofu, cut into small cubes
– 2 tablespoons vegetable oil
– 1 clove garlic, minced
– 1 tablespoon soy sauce (low-sodium)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
2. Add the eggplant and cook until tender, about 3-4 minutes per side.
3. Remove the eggplant from the skillet and set aside.
4. In the same skillet, add the remaining 1 tablespoon of oil and cook the tofu until golden brown, about 3-4 minutes per side.
5. Add the garlic and soy sauce to the skillet and stir-fry for 1 minute.
6. Return the eggplant to the skillet and stir-fry everything together for another minute.
7. Season with salt and pepper to taste.
8. Garnish with cilantro leaves, if desired.
Cooking Time: 15-20 minutes
Summary
Discover the versatility of tofu with these 18 delicious low-calorie recipes. From savory stir-fries to flavorful curries, there’s something for everyone. Spice up your meals with Spicy Garlic Tofu Stir-Fry or Baked Tofu with Lemon Herb Marinade. Try wrapping it in a Low Calorie Tofu and Mushroom Lettuce Wrap or serving it with a sweet and tangy Mango Salsa. Whether you’re in the mood for something light and fresh like Tofu and Avocado Salad or hearty and comforting like Tofu and Sweet Potato Curry, these recipes are sure to satisfy your cravings while keeping calories in check.
Leave a Reply