I’m so glad I gave tofu another try. The first time I tried tofu I was in my mid-twenties and I didn’t press it properly. Needless to say, it was a freaking disaster. Now that I’m much older (and wiser?) I decided to see if adding tofu in green salad was an option.
I found myself wondering a few things; Can I put tofu in salad? Is Plant-Based Keto even a thing? How would I attempt eating a plant-based keto diet? Let’s find out, shall we?
Tofu In Green Salad
Yessssssssssssssss! Yes, you can and should put tofu in green salad.
When I told my husband I had just made the most delicious plant-based keto diet meal, he was intrigued. When I told him I used Super-Firm, Organic Sprouted Tofu as the main ingredient, he scrunched up his face and replied, “Ew!”
“More for me then!” I shouted back at him. I giggled because no one in my family likes tofu, except me. Although my five year old son is a fan of my silken tofu strawberry smoothie bowls. But I digress.
Plant-Based Keto? Is That Even A Thing?
YES, it 100% is a thing. And it’s achievable. Is it a little tough? Of course.
I’m really glad that I’m a plant-based foodie who integrates a low amount of dairy into my diet in the form of cheese and sometimes ranch dressing (like in this recipe). I do hope to phase dairy out completely, but for now it stays. I also limit my animal protein to only organic brown eggs and wild-caught fish.
Can A Vegan Eat Keto?
YES, a Vegan can absolutely follow a ketogenic diet, but you’ll have to watch the amount of whole grains, legumes and beans as those all have very high carbohydrates. Keto diet is essentially low carb, high healthy fat and moderate protein. Although some adjust their macros to fit their bodies unique needs and lifestyle.
As always, never ever start a diet without consulting a doctor or nutritionist first. I’m neither.
I’m just a girl who really loves plant-based foods and who is trying to achieve over-all health and happiness as a mama of four cute humans. Plant-based foods make me and my tummy happpppyyyyyy.
How Do You Eat Plant-Based Keto Diet
Keep in mind that The Ketogenic Diet is low carb, high fat and moderate protein. Go into this style of eating, replacing animal proteins with plant protein.
- Tofu
- Plant-Based Protein Powder
- Tempeh
You’ll also want to keep your fat sources healthy and plant-based.
- Avocado
- Olive Oil
- Flaxseed Oil
- Avocado Oil
- Walnuts
- Almonds
- etc.
You Need This Master Plant-Based Food List In Your Life
Can You Put Tofu In Salad?
YES! If you are a fan of tofu or if you’re in the very beginning of your plant-based journey and you’re trying to train your tastebuds, give extra-firm tofu a try in your next leafy greens salad!
My favorite way to cook extra-firm tofu is by sautéing in my favorite stove-top pan, seared to crispy perfection with Olive Oil or Avocado Oil and seasoned only with a little Everything Bagel. See my recipe below for instructions.
Yum!
Tofu In Green Salad Recipe (Keto Diet Approved!)
Notes
Hi there, recipe jumper! Ha! Just kiddin' -- I absolutely LOVED this tofu greens salad. It's the perfect (under 500 calorie) keto diet meal for lunch or dinner. The nutritional values below do include ranch dressing, so adjust accordingly. I also cooked the entire package of tofu in 1 tbsp avocado oil, measured out the amount I needed, and stored the rest in an airtight container in the fridge, to eat the next day.
If you like tofu, I'm sure you'll love this simple healthy recipe! I also have a free, plant-based foods list guide if you're wanting a great resource to access on your phone. Just scroll down (find 02). Have a beautiful day!
Ingredients
- 60g Leafy Greens Salad Mix
- 1/2 tbsp Avocado Oil
- 185g Organic Super Firm Tofu
- 1 fl.oz. Ranch Dressing
Instructions
- Pan Sear Your Extra-Firm Tofu. I like to press the entire block in between paper towels (in my hands) to get any extra water out. Then I'll slice the tofu into equal sized cubes.
- I pre-heat my stove top pan with medium heat, without any oil. Once it's warm, I'll drizzle oil directly into the pan and immediately toss my tofu cubes on top of the oil.
- Sprinkle Everything Bagel Seasoning right to the top of the bare tofu.
- Let the tofu "cook" for 6 minutes or until golden crown.
- Flip the tofu, gently, with little tongs or chop-sticks or even two forks. It's easiest when you can grab each individual piece and manually flip it over.
- Allow the tofu to cook another 6 minutes or until golden brown.
- It'll start smelling SO yum at this point.
- Next, move the tofu around a bit. Sometimes I'll even flip some pieces onto their sides and allow to cook for approximately 3 minutes longer. I really LOVE a brown crispy edge.
- Remove from heat and pan. Place tofu on the cutting board while you prep your greens.
- Literally the easiest thing ever - add leafy greens to your favorite salad bowl, top with your seasoned, now cooled, tofu and drizzle on your choice of salad dressing. I chose ranch.
- Enjoy! Yum!
Nutrition Facts
Tofu In Green Salad Recipe (Keto Diet Approved!)
Serves: 1 Person
|
Amount Per Serving: One Salad
|
||
|---|---|---|
| Calories | 468 | |
| % Daily Value* | ||
| Total Fat 35g | 53.8% | |
| Saturated Fat 6g | 30% | |
| Trans Fat 0g | ||
| Cholesterol 5mg | 1.7% | |
| Sodium 316mg | 13.2% | |
| Total Carbohydrate 8g | 2.7% | |
| Dietary Fiber 5g | 20% | |
| Sugars 1g | ||
| Protein 30g | ||
| Vitamin A 0 | Vitamin C 0 | |
| Calcium 220mg | Iron 5mg | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
By Bri Alli
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