20g Protein Tofu Salad Recipe
You toss tofu cubes into salad bowl, proving leafy lunches finally learned commitment without emotional complications today.
This 20g Protein Tofu Salad Recipe delivers vegan protein, crunch, color, and confidence for busy queens everywhere.
You drizzle dressing dramatically, pretending salad preparation counts as self care and replaces expensive therapy sessions.
20g Protein Tofu Salad Recipe
This 20g Protein Tofu Salad Recipe combines crisp vegetables, pan-seared tofu, and tangy dressing into a satisfying vegan meal.
Ingredients
- 14 oz firm tofu cubed
- 4 cups mixed greens
- 1 cup cherry tomatoes halved
- ½ cucumber sliced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon maple syrup
- ½ teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon dried oregano
- 2 tablespoons sunflower seeds
Instructions
- Heat 1 tablespoon olive oil in pan over medium heat.
- Cook 14 oz tofu cubes for 8–10 minutes, turning until golden.
- Add salt, pepper, and oregano during cooking.
- Place mixed greens, cucumber, and tomatoes inside large bowl.
- Whisk remaining olive oil, lemon juice, and maple syrup together.
- Add cooked tofu over vegetables.
- Pour dressing evenly and toss gently.
- Sprinkle sunflower seeds before serving.
Notes
Nutritional values (per serving)
Calories: 320Total Fat: 18g
Saturated Fat: 2.5g
Carbohydrates: 18g
Fiber: 5g
Protein: 20g
Vitamins and minerals (per serving)
Calcium: 18%Iron: 20%
Vitamin C: 15%
Vitamin K: 22%
Magnesium: 12%
Additional notes / tips to enhance flavor
- Press tofu before cooking for better texture.
- Add olives or avocado for Mediterranean flair.
- Sprinkle smoked paprika for deeper flavor.
- Chill vegetables briefly for extra crunch.
- Serve with warm pita if hunger feels dramatic.
