greek tofu

Greek greek inspired tofuTofu. Delicious, vegan and marinated in those tasty Greek flavours. A great side dish at dinner or lunch.

Easy Greek Tofu (15 min. Recipe)

500 g smoked tofu (sliced 1/4 inch thick)

tbsp extra virgin olive oil

lemon juice

onion powder

garlic powder

basil

oregano

Salt and Pepper to taste

tbsp extra virgin olive oil (for cooking)

In a resealable container, whisk together marinade ingredients (everything except tofu). Add sliced tofu and allow this to marinade for at least 1 hour or overnight.

In a skillet set over medium heat, add olive oil. Pan fry tofu until golden brown on each side, approximately 5-7 minutes each side. Serve with greek rice and potatoes.

This high protein Mediterranean meal prep is loaded with flavor, packed with protein and is perfect for a grab and go lunch. It is light and refreshing and topped with a delicious vegan tzatziki made from tofu! With a whopping 45g of plant protein this is sure to be one of your new favorite vegan meal prep recipes!

Vegan Mediterranean Meal Prep (High Protein)

600 g Extra Firm Pressed Tofu

tbsp Olive Oil

Lemon

1½ tbsp Apple Cider Vinegar

1½ tbsp Nutritional Yeast

1½ tsp Onion Powder

¾ tsp Garlic Powder

⅓ tsp Dried Dill

Oregano

Salt

Whole Wheat Uncooked Couscous

Halved Cherry Tomatoes

½ Large Cucumber

Kalamata Olives

¼ Diced Red Onion

250 g Silken Tofu

½ Cucumber (grated)

Garlic

tsp Dried Dill

tsp Onion Powder

Pepper

Shredded Lettuce

Lemon Wedges

First make the marinade for the tofu in a container. Shake to combine then add in your cubed and pressed tofu. Let sit for 10 minutes then pan fry until golden.

Make the couscous by adding 1 cup of uncooked couscous to a bowl with 1.5 cups boiling water and a pinch of salt. Cover with a lid and let sit for 10 minutes then fluff with a fork.

Let your couscous cool and in the meantime prepare your veggies. Mix your veggies in with the couscous.

Make the tzatziki by blending together all of the ingredients then mix in your grated cucumber.

Divide your ingredients into 3 meal prep containers along with some shredded lettuce. Make sure to separate the tzatziki and lettuce so it does not wilt.

Top with a lemon wedge and store in the fridge for up to 5 days.

These Greek Tofu Bowls feature crunchy and delicious breaded tofu cutlets over a bed of fresh, crispy veggies, all in a light dressing.

Greek Tofu Bowls

Olive oil spray

firm tofu (drained)

Greek yogurt

garlic

lemon

Kosher salt

black pepper

panko breadcrumbs (or gluten-free panko)

olive oil

red wine vinegar

salt

Persian cucumbers

red bell pepper

grape tomatoes

¼ cup sliced red onion

feta cheese

extra virgin olive oil

Garlic Clove

Garlic powder is ground, dehydrated garlic. It is a very common seasoning. Applications include pasta, pizza, and grilled chicken. Garlic salt is simply salt plus garlic powder. (Pre-made products usually include an anti-caking agent.) Garlic powder is a common component of spice mix. It is also a common component of seasoned salt.

Lemon Juice

Onion powder is dehydrated, ground onion that is commonly used as a seasoning. It is a common ingredient in seasoned salt and spice mixes, such as beau monde seasoning. Some varieties are prepared using toasted onion. White, yellow and red onions may be used. Onion powder is a commercially prepared food product that has several...

onion salt

persian cucumber

Red wine vinegar

red onion

Red Bell Pepper

Preheat oven to 400 degrees F. Lightly spray a sheet pan with oil and set aside.

Place tofu on a paper towel or tea towel lined plate.  Cover with another towel and place a heavy pan on top to press out excess water from tofu.

Meanwhile, make the dressing. In a small measuring cup, combine all dressing ingredients.  Whisk to combine and set aside.

In a medium bowl, combine the yogurt with the garlic, lemon zest, ¼ teaspoon salt and pepper, to taste.

Place breadcrumbs on a plate then add the garlic powder, onion powder, oregano, ½ teaspoon salt and pepper, to taste. Mix to combine.

Slice tofu widthwise into 8 equal slices, about ½ inch each.  Season slices with a pinch of salt and pepper.  Flip the slices and season with another pinch of salt and pepper.

Working with 1 slice at a time, add the tofu to the yogurt mixture and with your hands or the back of a spoon, lightly coat the tofu with the yogurt then set aside on another clean plate.  Repeat with the remaining slices.

Once all slices are coated in yogurt, move to the breading.

Dip each slice in the breadcrumbs, pressing gently to adhere to all sides.  Place each breaded slice on the prepared sheet pan. Lightly spray the top with olive oil.

Place tofu in the oven and bake for 20 minutes.  Remove the sheet pan from the oven, carefully flip each piece, then return to the oven to bake for an additional 20 minutes.

Meanwhile, dice the cucumber and bell pepper into 1-inch pieces and halve the tomatoes.

When the tofu is finished, allow it to cool for 5 minutes while you assemble the bowls.  In 2 shallow bowls, add ½ the cucumber, pepper, onions and tomatoes to each then top with 4 slices of tofu.  Whisk the dressing to re-combine then drizzle over the bowls and top with crumbled feta.

Loved the dressing and the veggies, but the tofu needed more flavor. We are trying to cut sodium for kidney reasons or I would’ve suggested soy sauce before the Greek yogurt dip. I don’t know what another idea would be. Will make again but have to figure out how to spice up the tofu.

My only deviation from the recipe was doubling everything—and I dressed the vegetables earlier to marinate while the tofu baked. It was a really easy way to change up tofu—and the coating was so good that I’m going to try it on a white fish. It’s a little messy, but well worth it. We added quinoa on the side and served with a bit of tzatziki.

I 100% agree with Jenny! I wish the tofu had more flavor - and was thinking to do the same things she mentioned, next time. I also used a Tzatziki (from Trader Joe's) that I had in the fridge. An excellent recipe and I used my toaster oven and baked at 375/400 degrees for about 25-30 min - so be mindful when baking! I added quinoa to accompany the dish.

Yes! More tofu and meat alternative recipes please.

I make this every week! I add rice to the dish if I'm hungrier. Make this and bring on more tofu recipes!

I used chicken breast instead of tofu and I loved the flavour, also, I'm from  Mexico and in the city I live sometimes is difficult to find feta so I used a cheese called "panela", it is a lot lighter and the consistency is different than feta but it was good.
I'm willing to make this recipe again with the right ingredients

I made it exactly as directed in the recipe, but added a cup of cooked farro. I assembled the veggies, farro, and dressing together to make it more of a side salad and really like it that way. The tofu comes out absolutely perfect, texture-wise, golden and crunchy on the outside, soft but “meaty” on the inside (I use a tofu press, and press for greater than 2 hours to remove liquid). I recommend a sauce; I had some leftover shawarma bowl sauce with the same flavor profile, so I used that. Tzatziki would probably work great. I wish the tofu packed a little more flavor. I think that could be accomplished by adding more seasoning in the Greek yogurt mixture that smeared on the pieces before breading. Or maybe more seasoning in the breading. Bottom line: it was good and I would make it again.

This tofu was amazingly flavorful due to the zesty yogurt, well seasoned breadcrumbs, and feta cheese topping. I can’t believe I ate half a package of tofu for dinner and enjoyed  every bite!  Next time, I will cut the vegetables a little smaller and add chickpeas and Kalamata olives.

I prepared the tofu as written. I loved it! I served it room temperature over a greek salad. Made for a very filling lunch with great nutritional stats!

This recipe has an error when trying to add to weight watchers app. Could you add the point numbers back to the recipes?

This recipe was easy to follow &amp; so good!!!

Top 3 greek tofu recipes from across the web

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Easy Greek Tofu (15 min. Recipe)

Vegan Mediterranean Meal Prep (High...

Greek Tofu Bowls

Top 3 greek tofu recipes from across the web

The most viewed greek tofu recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Easy Greek Tofu (15 min. Recipe)

Vegan Mediterranean Meal Prep (High...

Greek Tofu Bowls

The most viewed greek tofu recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine