45+ Flavorful Friday Vegan Tofu Recipes for a for Every Taste

Fridays are for relaxing, unwinding, and of course, indulging in some delicious food. If you’re a vegan or looking to enjoy a plant-based meal, tofu is one of the most versatile ingredients you can work with.

Whether you’re new to cooking or a seasoned chef, tofu can be transformed into something exciting and satisfying.

From crispy stir-fries to creamy soups, there are endless ways to create flavorful dishes that are perfect for your Friday night dinner.

In this article, we’ve rounded up over 45 vegan tofu recipes to help you get the most out of this nutritious and delicious ingredient.

So, grab your apron and let’s dive into these mouthwatering tofu dishes that will make your Friday night one to remember!

45+ Flavorful Friday Vegan Tofu Recipes for a for Every Taste

Tofu is not only a vegan staple but also an incredibly versatile ingredient that can elevate any dish.

With these 45+ Friday vegan tofu recipes, you’ll never run out of ideas for delicious and healthy meals to enjoy at the end of the week.

Whether you’re craving something light and refreshing or rich and savory, there’s a tofu recipe here to satisfy every palate.

So why not give your Friday nights a healthy, flavorful twist with these amazing tofu creations?

Enjoy cooking, and most importantly, enjoy eating!

Crispy Tofu & Avocado Salad (Low Carb Keto Lunch)

This Crispy Tofu & Avocado Salad is a light, refreshing dish perfect for a low-carb keto lunch. The crispy tofu adds texture, while the creamy avocado and tangy lime dressing bring flavor. With minimal carbs and packed with healthy fats, this recipe will keep you satisfied without breaking your ketogenic goals.

Ingredients:

• 1 block firm tofu, pressed and cubed
• 1 tbsp olive oil
• 1 tbsp tamari (or soy sauce)
• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• Salt and pepper to taste
• 1 ripe avocado, sliced
• 2 cups mixed greens (spinach, arugula, kale)
• 1/2 cucumber, sliced
• 1/4 red onion, thinly sliced
• Juice of 1 lime
• 2 tbsp olive oil (for dressing)
• 1 tsp Dijon mustard
• Fresh cilantro (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a bowl, toss tofu cubes with olive oil, tamari, smoked paprika, garlic powder, salt, and pepper.
3. Spread tofu cubes on the baking sheet in a single layer and bake for 25-30 minutes, flipping halfway through, until crispy.
4. While the tofu bakes, prepare the salad by placing the mixed greens, cucumber, red onion, and avocado in a large bowl.
5. In a small bowl, whisk together the lime juice, olive oil, Dijon mustard, salt, and pepper to make the dressing.
6. Once the tofu is done, remove it from the oven and let it cool slightly. Add the crispy tofu to the salad.
7. Drizzle the dressing over the salad and toss gently to combine. Garnish with fresh cilantro if desired.

This salad is a perfect balance of fresh vegetables, healthy fats, and plant-based protein, all while being low-carb and keto-friendly. The crispy tofu adds a satisfying crunch, complementing the creamy avocado and zesty lime dressing. It’s an ideal lunch for those looking to stay energized while sticking to their ketogenic lifestyle.

Tofu Lettuce Wraps with Peanut Sauce (Low Carb Keto Lunch)

These Tofu Lettuce Wraps with Peanut Sauce are a crunchy, flavorful meal that’s both low in carbs and keto-friendly. Packed with protein from tofu and enhanced by a creamy, savory peanut sauce, these wraps are great for a quick, healthy lunch. The lettuce leaves serve as the perfect substitute for carb-heavy tortillas.

Ingredients:

• 1 block firm tofu, drained and crumbled
• 1 tbsp coconut oil
• 1 tbsp tamari (or soy sauce)
• 1 tsp grated ginger
• 1 garlic clove, minced
• 1/2 cup shredded cabbage
• 1/4 cup chopped carrots
• 1/4 cup chopped green onions
• 1/2 cup fresh cilantro
• 8 large lettuce leaves (butter or Romaine lettuce works best)

For the Peanut Sauce:

• 3 tbsp natural peanut butter (unsweetened)
• 1 tbsp tamari (or soy sauce)
• 1 tbsp lime juice
• 1 tsp sesame oil
• 1 tsp sriracha (optional)
• 2-3 tbsp water to thin

Instructions:

1. Heat the coconut oil in a skillet over medium heat. Add crumbled tofu and cook for 5-7 minutes, stirring occasionally, until golden and crispy.
2. Add minced garlic and grated ginger to the pan, cooking for an additional 2 minutes. Stir in tamari and cook for another 2 minutes.
3. Remove from heat and set aside.
4. To prepare the peanut sauce, whisk together peanut butter, tamari, lime juice, sesame oil, and sriracha (if using) in a small bowl. Add water until you reach your desired sauce consistency.
5. On each lettuce leaf, add a few spoonfuls of the tofu mixture, followed by shredded cabbage, carrots, green onions, and cilantro.
6. Drizzle the peanut sauce over the filling and fold the lettuce leaves into wraps.

These tofu lettuce wraps are a perfect low-carb, keto-friendly lunch that’s full of flavor and texture. The creamy peanut sauce adds a delicious richness to the dish, while the fresh vegetables and tofu provide a satisfying, healthy meal. The lettuce leaves act as a light, crunchy alternative to tortillas, making this recipe ideal for anyone following a keto diet.

Tofu Stir-Fry with Zucchini Noodles (Low Carb Keto Lunch)

This Tofu Stir-Fry with Zucchini Noodles is a vibrant, flavorful dish that’s easy to prepare and fits perfectly within a ow-carb keto lifestyle. With crispy tofu and spiralized zucchini noodles, this stir-fry is packed with vegetables, protein, and healthy fats. The sesame soy sauce ties it all together for an irresistible dish.

Ingredients:

• 1 block firm tofu, pressed and cubed
• 2 medium zucchinis, spiralized
• 1 tbsp sesame oil
• 1/2 bell pepper, thinly sliced
• 1/2 onion, thinly sliced
• 1 cup broccoli florets
• 1 tbsp tamari (or soy sauce)
• 1 tsp grated ginger
• 2 garlic cloves, minced
• 1 tbsp rice vinegar
• 1 tsp sesame seeds
• Fresh cilantro for garnish

Instructions:

1. Heat sesame oil in a large skillet or wok over medium heat. Add tofu cubes and cook for 7-10 minutes, turning occasionally, until crispy and golden.
2. Add garlic and ginger to the pan, cooking for another 1-2 minutes until fragrant.
3. Add sliced bell pepper, onion, and broccoli to the skillet and stir-fry for 4-5 minutes until the vegetables are tender but still crisp.
4. Add spiralized zucchini noodles to the skillet, followed by tamari and rice vinegar. Stir well to combine and cook for another 2-3 minutes until the noodles are tender but not mushy.
5. Garnish with sesame seeds and fresh cilantro before serving.

This tofu stir-fry with zucchini noodles is a delicious and satisfying meal that’s perfect for a low-carb keto lunch. The combination of crispy tofu and crunchy vegetables creates a hearty meal that’s light but full of flavor. The zucchini noodles provide a refreshing and nutritious substitute for traditional pasta, making this stir-fry an ideal choice for anyone following a ketogenic diet.

Tofu & Spinach Stuffed Mushrooms (Low Carb Keto Lunch)

These Tofu & Spinach Stuffed Mushrooms are a savory, satisfying low-carb dish, ideal for those following a keto diet. The combination of creamy tofu and nutrient-rich spinach fills the large mushroom caps, creating a hearty yet light meal. With an aromatic garlic and herb seasoning, these stuffed mushrooms are both flavorful and filling.

Ingredients:

• 12 large cremini mushrooms, stems removed and caps hollowed
• 1 block firm tofu, drained and crumbled
• 1 tbsp olive oil
• 1 cup fresh spinach, chopped
• 1 garlic clove, minced
• 1 tbsp nutritional yeast
• 1/2 tsp dried oregano
• Salt and pepper to taste
• 1/4 cup shredded vegan cheese (optional)
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a skillet, heat olive oil over medium heat. Add the garlic and sauté for 1-2 minutes until fragrant.
3. Add the crumbled tofu and chopped spinach to the skillet, cooking for 3-4 minutes until the spinach wilts and the tofu is heated through.
4. Stir in the nutritional yeast, oregano, salt, and pepper. Cook for another 2 minutes, ensuring everything is well combined.
5. Stuff each mushroom cap with the tofu and spinach mixture, pressing down gently to pack them tightly.
6. If using, sprinkle shredded vegan cheese on top of each stuffed mushroom.
7. Place the stuffed mushrooms on the prepared baking sheet and bake for 20 minutes, until golden brown and slightly crispy on top.
8. Garnish with fresh parsley before serving.
9. 
   These tofu and spinach stuffed mushrooms offer a delightful low-carb option that’s both nutritious and flavorful. The rich, savory filling pairs perfectly with the earthy taste of mushrooms, creating a comforting dish that’s keto-friendly and satisfying. The recipe is versatile, and you can adjust the herbs and seasonings to suit your taste. It’s an excellent choice for lunch or even a light dinner.

Tofu and Broccoli Coconut Curry (Low Carb Keto Lunch)

This Tofu and Broccoli Coconut Curry is a rich, creamy, and comforting dish that’s both keto-friendly and low in carbs. The coconut milk adds a velvety texture, while the tofu absorbs all the delicious curry flavors. With the addition of broccoli, this dish is nutrient-packed and provides a hearty, satisfying meal.

Ingredients:

• 1 block firm tofu, pressed and cubed
• 1 tbsp coconut oil
• 1/2 onion, diced
• 2 garlic cloves, minced
• 1-inch piece ginger, grated
• 1 tbsp red curry paste
• 1 can (13.5 oz) full-fat coconut milk
• 1 cup broccoli florets
• 1 tbsp tamari (or soy sauce)
• 1 tsp turmeric powder
• 1/2 tsp cumin
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Heat coconut oil in a large skillet over medium heat. Add the onion and cook for 3-4 minutes until softened.
2. Add the garlic and ginger, cooking for an additional minute until fragrant.
3. Stir in the red curry paste, turmeric, and cumin, and cook for another minute to release the spices’ flavors.
4. Add the coconut milk, tamari, and broccoli florets to the skillet. Bring to a simmer and cook for 5-7 minutes until the broccoli is tender.
5. Meanwhile, heat a separate pan over medium heat and sauté the tofu cubes until golden brown and crispy, about 8-10 minutes.
6. Once the broccoli is tender, add the crispy tofu to the curry and stir to combine. Cook for an additional 2 minutes.
7. Season with salt and pepper to taste and garnish with fresh cilantro before serving.

This Tofu and Broccoli Coconut Curry is an indulgent yet low-carb option that’s rich in flavor and satisfying without the carbs. The creamy coconut milk and aromatic spices provide a comforting sauce that pairs beautifully with the crispy tofu and tender broccoli. It’s a great dish for a keto-friendly lunch, packed with healthy fats and plant-based protein.

Tofu Scramble with Roasted Vegetables (Low Carb Keto Lunch)

A Tofu Scramble with Roasted Vegetables is a hearty and satisfying keto lunch that’s full of plant-based protein and vibrant flavors. With seasoned tofu, roasted veggies, and a dash of turmeric for color, this scramble is a perfect replacement for scrambled eggs. It’s filling, nutritious, and low in carbs, making it an ideal dish for anyone following a keto lifestyle.

Ingredients:

• 1 block firm tofu, pressed and crumbled
• 1 tbsp olive oil
• 1/2 red bell pepper, diced
• 1/2 zucchini, diced
• 1/4 cup red onion, diced
• 1/2 tsp turmeric powder
• 1/4 tsp cumin
• Salt and pepper to taste
• 1 tbsp nutritional yeast
• 1 tbsp fresh parsley, chopped (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Toss the red bell pepper, zucchini, and onion in olive oil and season with salt and pepper. Spread the vegetables evenly on the baking sheet and roast for 20-25 minutes, stirring halfway through, until tender and slightly caramelized.
3. While the vegetables roast, heat a non-stick skillet over medium heat. Add the crumbled tofu, turmeric, cumin, salt, and pepper, and sauté for 5-7 minutes, stirring occasionally.
4. Once the vegetables are done, add them to the skillet with the tofu and stir well to combine. Cook for another 3-4 minutes to heat through.
5. Stir in the nutritional yeast for added flavor and creaminess. Adjust seasoning if necessary.
6. Garnish with fresh parsley before serving.

This Tofu Scramble with Roasted Vegetables is a great way to enjoy a fulfilling keto lunch with plenty of flavor and texture. The roasted vegetables provide a natural sweetness and depth, while the tofu scramble is a great source of protein and healthy fats. Turmeric gives the dish a rich golden color and adds anti-inflammatory properties. This scramble is a nutritious, low-carb alternative to traditional scrambled eggs and perfect for anyone following a plant-based keto diet.

Tofu & Cabbage Stir-Fry (Low Carb Keto Lunch)

This Tofu & Cabbage Stir-Fry is a simple yet flavorful low-carb dish perfect for a keto lunch. The stir-fried tofu is crispy and golden, while the cabbage provides crunch and mild sweetness. With a savory soy sauce-based seasoning and a touch of sesame oil, this stir-fry offers a satisfying, nutrient-packed meal that’s quick and easy to prepare.

Ingredients:

• 1 block firm tofu, pressed and cubed
• 2 cups shredded cabbage (green or napa cabbage)
• 1 tbsp sesame oil
• 1 tbsp tamari (or soy sauce)
• 1 tbsp rice vinegar
• 1 tsp grated ginger
• 1 garlic clove, minced
• 1/2 tsp chili flakes (optional)
• 1 tbsp sesame seeds
• Green onions for garnish

Instructions:

1. Heat sesame oil in a large skillet or wok over medium-high heat. Add tofu cubes and cook for 7-10 minutes, turning occasionally, until crispy and golden.
2. Add minced garlic and grated ginger to the pan and cook for 1-2 minutes until fragrant.
3. Stir in the shredded cabbage, tamari, rice vinegar, and chili flakes (if using). Cook for 3-4 minutes, stirring occasionally, until the cabbage begins to soften but still retains some crunch.
4. Once the cabbage is tender, toss in the tofu and stir to combine. Cook for another 2-3 minutes.
5. Garnish with sesame seeds and green onions before serving.

This Tofu & Cabbage Stir-Fry is a fantastic low-carb, keto-friendly lunch option. The tofu adds a hearty protein element, while the cabbage provides fiber and a satisfying crunch. The combination of sesame oil, tamari, and rice vinegar creates a savory, umami-packed sauce that ties everything together. This dish is light yet filling and perfect for those looking for a quick, healthy keto meal.

Tofu Zucchini Fritters (Low Carb Keto Lunch)

These Tofu Zucchini Fritters are a crispy, savory keto lunch that’s both low-carb and packed with flavor. Made with tofu and shredded zucchini, they are a great way to enjoy a vegetable-based meal without the carbs. Perfect for meal prepping, these fritters can be served with a side of salad or eaten on their own with a flavorful dip.

Ingredients:

• 1 block firm tofu, drained and crumbled
• 1 medium zucchini, grated
• 1/4 cup almond flour
• 1/4 cup nutritional yeast
• 1 tbsp fresh parsley, chopped
• 1 egg (or flax egg for vegan option)
• 1 tsp garlic powder
• 1/2 tsp onion powder
• Salt and pepper to taste
• Olive oil for frying

Instructions:

1. Place the grated zucchini in a clean kitchen towel and squeeze out excess moisture.
2. In a mixing bowl, combine crumbled tofu, grated zucchini, almond flour, nutritional yeast, parsley, egg, garlic powder, onion powder, salt, and pepper. Mix well until everything is fully incorporated.
3. Heat olive oil in a large skillet over medium heat. Scoop spoonfuls of the fritter mixture into the skillet and flatten them slightly with the back of the spoon.
4. Cook the fritters for 4-5 minutes per side, or until golden brown and crispy.
5. Remove from the skillet and place on a paper towel to drain any excess oil.
6. Serve the fritters with your favorite low-carb dipping sauce or a side salad.

These Tofu Zucchini Fritters are a delicious, crispy, and satisfying option for a low-carb keto lunch. The combination of tofu and zucchini makes these fritters light yet filling, while the almond flour keeps them gluten-free. They are an excellent source of plant-based protein and healthy fats. Whether you’re meal prepping or enjoying a quick lunch, these fritters will keep you on track with your keto goals.

Tofu & Avocado Sushi Rolls (Low Carb Keto Lunch)

These Tofu & Avocado Sushi Rolls are a keto-friendly take on traditional sushi, using cauliflower rice as a low-carb alternative to regular rice. With creamy avocado and savory tofu, these rolls are a fresh, satisfying lunch option that’s light but filling. They’re easy to make at home and can be customized with your favorite fillings.

Ingredients:

• 1 block firm tofu, pressed and sliced into strips
• 1 avocado, sliced
• 1 cup cauliflower rice (made by pulsing cauliflower florets in a food processor)
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1/2 tsp salt
• 4 sheets nori (seaweed)
• 1/2 cucumber, julienned
• Soy sauce or tamari for dipping

Instructions:

1. Prepare the cauliflower rice by placing florets in a food processor and pulsing until rice-like grains form. Sauté the cauliflower rice in a pan with sesame oil for 3-4 minutes, then stir in rice vinegar and salt. Let it cool.
2. Lay a sheet of nori on a bamboo sushi mat, shiny side down. Spread a thin layer of cauliflower rice across the nori, leaving a small border at the top.
3. In a line, place strips of tofu, avocado, and cucumber along the center of the rice.
4. Roll the sushi tightly using the bamboo mat, applying gentle pressure to form a tight roll. Seal the edge of the nori with a little water.
5. Slice the roll into bite-sized pieces with a sharp knife.
6. Serve with soy sauce or tamari for dipping.

These Tofu & Avocado Sushi Rolls are a creative and delicious low-carb alternative to traditional sushi. The cauliflower rice provides a light, keto-friendly base, while the creamy avocado and protein-packed tofu create a satisfying filling. These rolls are a fun and fresh option for anyone following a ketogenic diet and are perfect for a quick, flavorful lunch.

Tofu & Asparagus Stir-Fry (Low Carb Keto Lunch)

This Tofu & Asparagus Stir-Fry is a quick, nutritious, and keto-friendly meal that combines crispy tofu with fresh, tender asparagus. The simple stir-fry sauce made with tamari, garlic, and sesame oil adds rich umami flavors without extra carbs. This dish is light yet filling and perfect for a satisfying low-carb lunch.

Ingredients:

• 1 block firm tofu, pressed and cubed
• 1 tbsp sesame oil
• 1 bunch asparagus, trimmed and cut into 2-inch pieces
• 1 garlic clove, minced
• 1 tbsp tamari (or soy sauce)
• 1 tsp rice vinegar
• 1/2 tsp ginger, grated
• 1 tbsp sesame seeds
• Fresh cilantro for garnish

Instructions:

1. Heat sesame oil in a large skillet or wok over medium-high heat. Add tofu cubes and cook for 7-10 minutes, turning occasionally, until crispy and golden brown.
2. Remove tofu from the skillet and set aside. In the same pan, add garlic and grated ginger, sautéing for 1-2 minutes until fragrant.
3. Add asparagus and stir-fry for 4-5 minutes until it becomes tender but still crisp.
4. Return the tofu to the skillet and stir in tamari and rice vinegar. Cook for an additional 2 minutes, allowing the flavors to combine.
5. Sprinkle with sesame seeds and garnish with fresh cilantro before serving.

This Tofu & Asparagus Stir-Fry is a light yet flavorful low-carb option for a keto-friendly lunch. The combination of crispy tofu and tender asparagus provides a satisfying meal, while the simple stir-fry sauce adds depth of flavor. The sesame seeds and cilantro give it an extra touch of texture and freshness. It’s a quick and easy dish that’s perfect for a healthy, carb-conscious lunch.

Tofu & Cauliflower Rice Burrito Bowl (Low Carb Keto Lunch)

This Tofu & Cauliflower Rice Burrito Bowl is a delicious, low-carb alternative to a traditional burrito bowl. The cauliflower rice serves as a keto-friendly base, while the seasoned tofu adds protein and flavor. With fresh vegetables and a zesty lime dressing, this bowl is a satisfying and filling meal that keeps your carb intake in check.

Ingredients:

• 1 block firm tofu, pressed and crumbled
• 2 cups cauliflower rice (made by pulsing cauliflower florets in a food processor)
• 1 tbsp olive oil
• 1/2 red bell pepper, diced
• 1/4 cup red onion, diced
• 1/2 cup corn (optional, for a slightly higher-carb version)
• 1/2 cup cherry tomatoes, halved
• 1/2 avocado, sliced
• 1 lime, juiced
• 1 tbsp cilantro, chopped
• 1 tbsp tamari (or soy sauce)
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a skillet over medium heat. Add the crumbled tofu and cook for 5-7 minutes until crispy and golden. Season with tamari, salt, and pepper.
2. In the same skillet, add red bell pepper and red onion and sauté for 3-4 minutes until softened.
3. In a separate pan, sauté the cauliflower rice over medium heat for 4-5 minutes, stirring occasionally, until tender.
4. To assemble the bowl, start with a base of cauliflower rice, then top with seasoned tofu, sautéed peppers and onions, corn (if using), cherry tomatoes, and avocado.
   This Tofu & Cauliflower Rice Burrito Bowl is a perfect keto-friendly lunch that delivers all the bold flavors of a traditional burrito bowl without the carbs. The cauliflower rice acts as a deliciously low-carb base, and the tofu and fresh vegetables make it a filling, nutrient-dense meal. The lime juice and cilantro bring a refreshing burst of flavor that ties everything together, making it a delicious and satisfying choice for a healthy keto lunch.

Tofu & Cucumber Salad with Peanut Dressing (Low Carb Keto Lunch)

This Tofu & Cucumber Salad with Peanut Dressing is a refreshing, light, and keto-friendly lunch that’s both crunchy and satisfying. The tofu is lightly pan-fried to crispy perfection, while the cucumber adds a fresh crunch. The peanut dressing is creamy and rich, making this salad a flavorful, low-carb, high-protein option for any keto dieter.

Ingredients:

• 1 block firm tofu, pressed and cubed
• 1 tbsp olive oil
• 1 cucumber, sliced thinly
• 1/4 red onion, thinly sliced
• 1/2 cup shredded carrots
• 1 tbsp chopped fresh cilantro (optional)

For the Peanut Dressing:

• 3 tbsp natural peanut butter (unsweetened)
• 1 tbsp tamari (or soy sauce)
• 1 tbsp lime juice
• 1 tsp sesame oil
• 1/2 tsp chili flakes (optional)
• 2-3 tbsp warm water to thin

Instructions:

1. Heat olive oil in a skillet over medium-high heat. Add the cubed tofu and sauté for 7-10 minutes until golden and crispy on all sides.
2. In a small bowl, whisk together the peanut butter, tamari, lime juice, sesame oil, chili flakes, and water. Adjust the water to reach your desired sauce consistency.
3. In a large bowl, combine the sliced cucumber, red onion, shredded carrots, and cilantro. Toss gently.
4. Add the crispy tofu on top of the salad and drizzle with the peanut dressing.
5. Toss everything together gently, ensuring the tofu and veggies are well coated with the dressing.

This Tofu & Cucumber Salad with Peanut Dressing is a fantastic light, low-carb lunch that’s packed with flavor. The crispy tofu provides plant-based protein, while the crunchy cucumber and carrots add freshness and texture. The creamy peanut dressing ties the dish together with a rich, savory flavor. This salad is a perfect option for those looking for a refreshing, keto-friendly lunch that’s both satisfying and delicious.

Tofu & Kale Coconut Soup (Low Carb Keto Lunch)

Tofu & Kale Coconut Soup is a comforting, low-carb, and keto-friendly dish that combines the creaminess of coconut milk with the earthy flavors of tofu and kale. The rich broth, infused with garlic and ginger, creates a warming soup that’s both light and satisfying. This is the perfect dish for a chilly day or when you’re craving something cozy but low in carbs.

Ingredients:

• 1 block firm tofu, pressed and cubed
• 1 tbsp coconut oil
• 2 cups kale, chopped
• 1 can (13.5 oz) full-fat coconut milk
• 2 cups vegetable broth
• 1 garlic clove, minced
• 1-inch piece fresh ginger, grated
• 1 tbsp tamari (or soy sauce)
• 1 tbsp lime juice
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Heat coconut oil in a large pot over medium heat. Add the garlic and ginger and sauté for 1-2 minutes until fragrant.
2. Add the vegetable broth and coconut milk to the pot. Bring the soup to a simmer over medium heat.
3. Stir in the tofu cubes and cook for 5-7 minutes until heated through.
4. Add the chopped kale to the pot and simmer for an additional 3-4 minutes until the kale is tender.
5. Stir in tamari, lime juice, salt, and pepper. Adjust seasoning as needed.
6. Garnish with fresh cilantro before serving.

This Tofu & Kale Coconut Soup is a perfect balance of creamy, savory, and fresh flavors, making it a delightful low-carb, keto-friendly lunch. The rich coconut milk broth adds depth, while the tofu and kale provide protein and essential nutrients. The combination of ginger, garlic, and lime gives the soup an aromatic and refreshing kick, making it a warming and satisfying meal for any time of day.

Tofu & Broccoli “Rice” Casserole (Low Carb Keto Lunch)

This Tofu & Broccoli “Rice” Casserole is a hearty and comforting keto-friendly meal made with cauliflower rice as a low-carb alternative to regular rice. The tofu adds protein, while the broccoli and savory seasonings create a flavorful, filling dish. This casserole is a great make-ahead lunch option that’s simple to prepare and perfect for a busy week.

Ingredients:

• 1 block firm tofu, pressed and crumbled
• 2 cups cauliflower rice (made by pulsing cauliflower florets in a food processor)
• 1 cup broccoli florets, steamed
• 1/4 cup nutritional yeast
• 1/2 cup unsweetened almond milk
• 1/4 cup vegan cheese (optional)
• 1 tbsp olive oil
• 1 tsp garlic powder
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 375°F (190°C) and lightly grease a casserole dish.
2. In a large skillet, heat olive oil over medium heat. Add crumbled tofu and cook for 5-7 minutes until golden and crispy.
3. Add the cauliflower rice, garlic powder, salt, and pepper to the skillet. Cook for an additional 4-5 minutes, stirring occasionally.
4. In a mixing bowl, combine the tofu and cauliflower rice mixture with steamed broccoli and nutritional yeast. Add almond milk and stir until well combined.
5. Transfer the mixture to the prepared casserole dish and top with vegan cheese if using.
6. Bake in the preheated oven for 20-25 minutes, until the top is golden and bubbly.
7. Garnish with fresh parsley before serving.

This Tofu & Broccoli “Rice” Casserole is a delicious low-carb option that’s comforting, cheesy (if you choose to add vegan cheese), and nutrient-packed. The cauliflower rice mimics the texture of traditional rice, while the tofu and broccoli provide ample protein and fiber. This casserole is perfect for meal prepping or as a filling lunch that’s sure to satisfy your hunger while keeping you in line with your keto diet.

Tofu & Bell Pepper Stir-Fry (Low Carb Keto Lunch)

This Tofu & Bell Pepper Stir-Fry is a simple, colorful, and flavorful dish that is perfect for a keto lunch. The ombination of crispy tofu and sweet bell peppers stir-fried with savory tamari and sesame oil makes for a delicious and satisfying meal. This low-carb stir-fry is quick to make, light yet filling, and packed with nutrients.

Ingredients:

• 1 block firm tofu, pressed and cubed
• 1 tbsp sesame oil
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 green bell pepper, sliced
• 2 garlic cloves, minced
• 1 tbsp tamari (or soy sauce)
• 1 tsp rice vinegar
• 1/2 tsp chili flakes (optional)
• 1 tbsp sesame seeds
• Green onions for garnish

Instructions:

1. Heat sesame oil in a large skillet or wok over medium-high heat. Add the cubed tofu and cook for 7-10 minutes until crispy and golden brown. Remove the tofu from the skillet and set aside.
2. In the same pan, add the minced garlic and sauté for 1 minute until fragrant.
3. Add the sliced bell peppers and cook for 4-5 minutes until tender but still slightly crisp.
4. Return the tofu to the skillet and stir in tamari, rice vinegar, and chili flakes (if using). Cook for an additional 2 minutes, stirring to coat the tofu and vegetables with the sauce.
5. Sprinkle with sesame seeds and garnish with green onions before serving.

This Tofu & Bell Pepper Stir-Fry is a vibrant and tasty low-carb lunch option that’s perfect for anyone following a keto diet. The crispy tofu provides plant-based protein, while the bell peppers add a sweet and crunchy texture. The sesame oil and tamari give the dish a rich umami flavor, making it a satisfying and filling meal. This stir-fry is quick to prepare and packed with flavor, making it an ideal choice for a busy day.

Note: More recipes are coming soon