High Protein Tofu Hash

Name: High Protein Tofu Hash
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 14 oz firm tofu, drained and crumbled; 1 bell pepper, diced; 1 small onion, diced; 2 cups spinach, chopped; 2 tablespoons olive oil; 1 teaspoon garlic powder; 1 teaspoon paprika; Salt and pepper to taste

Highlighted under: Healthy Meal Recipes

This High Protein Tofu Hash is a hearty and nutritious dish perfect for any meal of the day. Packed with protein and flavor, it's a fantastic way to fuel your body.

Created by

Emily

Last updated on 2025-12-31T17:22:30.287Z

This High Protein Tofu Hash is not only delicious but also a fantastic source of plant-based protein. It's quick to prepare and makes for a satisfying breakfast or a wholesome dinner option.

        Why You Will Love This Recipe
        Loaded with protein-rich tofu and colorful vegetables
Versatile and can be customized with your favorite ingredients
Great for meal prep and can be enjoyed any time of the day

      

A Nutritious Choice

Tofu is an excellent source of plant-based protein, making it a perfect ingredient for those looking to boost their protein intake. With approximately 20 grams of protein per cup, tofu provides the necessary building blocks for muscle repair and growth. This High Protein Tofu Hash is a fantastic choice for athletes, fitness enthusiasts, or anyone wanting a nutritious meal.

In addition to protein, tofu is rich in essential amino acids, iron, and calcium, making it a wholesome addition to your diet. Combined with colorful vegetables like bell peppers and spinach, this dish not only satisfies your hunger but also supports overall health. Enjoying a variety of nutrients is key to maintaining a balanced diet, and this recipe checks all the boxes.

Versatility at Its Best

One of the standout features of the High Protein Tofu Hash is its versatility. You can easily customize this dish based on your personal preferences or dietary restrictions. Swap out the bell pepper for zucchini, or add in some diced sweet potatoes for a touch of sweetness. The possibilities are endless, allowing you to enjoy a new flavor profile every time you make it.

This recipe is also a fantastic way to use up leftover vegetables in your fridge. Whether you have some wilting greens or extra mushrooms, toss them in! This not only reduces food waste but also enhances the nutritional value of your meal, making it a win-win situation in the kitchen.

Perfect for Meal Prep

If you’re looking for a dish that’s ideal for meal prepping, look no further. The High Protein Tofu Hash can be made in large batches and stored in the fridge for quick, nutritious meals throughout the week. Just portion it out into containers, and you’ll have a ready-to-eat meal that’s perfect for busy mornings or lunches on the go.

Reheating is a breeze—simply warm it in a skillet or microwave, and you’ll have a hot, satisfying meal in minutes. This not only saves you time but also ensures you stick to your healthy eating goals, even on the busiest of days.

Ingredients

Main Ingredients

14 oz firm tofu, drained and crumbled
1 bell pepper, diced
1 small onion, diced
2 cups spinach, chopped
2 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon paprika
Salt and pepper to taste

Instructions

Prepare the Tofu

In a large skillet, heat olive oil over medium heat. Add the crumbled tofu and cook for about 5 minutes until lightly browned.

Add Vegetables

Stir in the diced bell pepper, onion, and spinach. Cook for another 7-10 minutes, stirring occasionally, until the vegetables are tender.

Season and Serve

Add garlic powder, paprika, salt, and pepper to the mixture. Stir well to combine and cook for an additional 2 minutes. Serve warm.

Serving Suggestions

This High Protein Tofu Hash is delicious on its own, but you can elevate it further with a variety of serving suggestions. Consider topping it with sliced avocado for added creaminess, or a dollop of salsa for a zesty kick. For those who enjoy a bit of spice, a sprinkle of red pepper flakes can add just the right amount of heat.

Pair it with whole-grain toast or a side of fresh fruit to round out your meal. This dish is suitable for breakfast, lunch, or dinner, making it a flexible option for any time of day.

Storage Tips

To ensure the freshness of your High Protein Tofu Hash, store it in an airtight container in the refrigerator. It can last for up to 4 days, making it a convenient option for meal prep. When you're ready to enjoy it again, simply reheat as needed.

If you want to keep it for longer, consider freezing it. Portion the hash into freezer-safe containers, and it will last up to 3 months. Just make sure to thaw it in the refrigerator overnight before reheating to maintain its flavor and texture.

Nutritional Benefits

In addition to being high in protein, this tofu hash offers an array of vitamins and minerals that contribute to overall health. Spinach, for instance, is loaded with iron and vitamins A and C, which are crucial for maintaining healthy skin and immunity.

The bell pepper adds a burst of vitamin C, helping to boost your immune system and enhance iron absorption from the tofu. Together, these ingredients create a nutrient-dense meal that supports your well-being while satisfying your taste buds.

Questions About Recipes

→ Can I use different vegetables?

Absolutely! Feel free to use any vegetables you have on hand, such as zucchini or mushrooms.

→ Is this recipe gluten-free?

Yes, this recipe is gluten-free as long as you use gluten-free soy sauce.

→ Can I meal prep this dish?

Yes, this tofu hash stores well in the refrigerator for up to 4 days and can be reheated easily.

→ What can I serve with this dish?

This hash pairs well with whole grain toast or can be served over a bed of cooked quinoa or rice.