Tofu Crumbles

4.5

(2)

2 Reviews

Crumbled extra-firm tofu is a great stand-in for ground beef for a meatless meal. This vegan substitute is perfect in lasagna, tacos, soup and more. We boost the flavor with garlic powder, paprika and tamari, but feel free to add your own flavorings.

By

Hilary Meyer

Updated on September 19, 2023

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Tested by

EatingWell Test Kitchen

Prep Time:

15 mins

Total Time:

15 mins

Servings:

4

Yield:

4 servings

Nutrition Profile:

Low-Carb Nut-Free Dairy-Free Vegan Vegetarian Egg-Free Low-Calorie

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Ingredients

1 (16 ounce) package extra-firm tofu, drained, crumbled and patted dry
2 tablespoons tamari
½ teaspoon garlic powder
½ teaspoon paprika
1 tablespoon extra-virgin olive oil

Directions

Combine tofu, tamari, garlic powder and paprika in a medium bowl. Heat oil in a large nonstick skillet over medium-high heat. Add the tofu mixture and cook, stirring occasionally, until the tofu is nicely browned, 8 to 10 minutes.

To make ahead

Refrigerate for up to 2 days.

Originally appeared: EatingWell.com, May 2018; updated February 2023

Nutrition Facts (per serving)

152	Calories
9g	Fat
4g	Carbs
13g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1/2 cup
Calories 152
% Daily Value *
Total Carbohydrate 4g	1%
Dietary Fiber 2g	6%
Total Sugars 1g
Protein 13g	25%
Total Fat 9g	12%
Saturated Fat 1g	7%
Vitamin A 184IU	4%
Folate 0mcg	0%
Sodium 500mg	22%
Calcium 98mg	8%
Iron 2mg	12%
Magnesium 1mg	0%
Potassium 11mg	0%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Tofu Crumbles

Ingredients

Directions

To make ahead

Nutrition Facts (per serving)

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