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Greek Tofu Bowls feature crispy, baked breaded tofu cutlets over a bed of fresh cucumbers, tomatoes and peppers in a light-weight dressing.

Greek Tofu Bowl

Tofu is a fantastic source of vegetarian protein. It’s low in calories and really mild in flavor, so it needs just a little like to make it something you crave. Since I at all times get requests for brand spanking new ways to enjoy tofu that’s not Asian, I got here up with this healthy Greek Tofu recipe. It’s like a Greek salad with tofu, with plenty of fresh and colourful vegetables. Plus, they pack in 32 grams of protein per serving. That is a fantastic plant-based essential course for lunch or dinner. More of my favorite easy tofu recipes are these Tofu Poke Bowls, Tofu Stir Fry, Spicy Sriracha Tofu Rice Bowls, and Tofu Tacos.

How do you infuse tofu with flavor?

Many Greek tofu marinade recipes use a liquid marinade to infuse flavor, but it surely didn’t appear to be the approach to go for a Mediterranean flavor. As a substitute, I created thinner cutlet and layered flavor with seasoned Greek yogurt and breadcrumbs, creating a light-weight, yet crunchy tofu dish, even non-tofu lovers will enjoy!

Greek Tofu Ingredients

• Tofu: Drain one package of additional firm tofu.
• Yogurt: I used nonfat plain Greek yogurt to coat the tofu.
• Garlic: Mince two garlic cloves.
• Lemon: Zest one lemon.
• Panko breadcrumbs for extra crispy tofu
• Seasoning: Salt, pepper, garlic powder, onion powder, dried oregano
• Greek Bowl Dressing: Olive oil, red wine vinegar, lemon juice, dried oregano, salt, pepper
• Vegetables: Persian cucumber, red bell pepper, grape tomatoes, red onion
• Cheese: Crumble feta on top of the bowls.

Find out how to Make Greek Tofu Bowls

1. Drain the Tofu: Place tofu on a plate lined with paper towels or a tea towel, cover with one other towel, and place a heavy pan on top to press out the surplus water.
2. Dressing: Whisk the dressing ingredients and put aside.
3. Greek Yogurt Mixture: Mix the yogurt, garlic, lemon zest, salt, and pepper.
4. Tofu Breading: Mix the panko and seasoning.
5. Season Tofu: Slice the tofu widthwise into eight equal slices, about half-inch each. Sprinkle with salt and pepper on each side.
6. Dredge the Tofu: Frivolously coat the pieces in yogurt after which the breadcrumbs, pressing gently to stick. Place the breaded slices onto a greased sheet pan and frivolously spray the tops with oil.
7. Bake the breaded tofu on a baking sheet for 20 minutes at 400°F. Remove the pan from the oven, flip each bit, after which return to the oven to bake for one more 20 minutes. Let cool for five minutes.
8. Prep the Vegetables: Dice the cucumber and bell pepper into one-inch pieces, slice the red onions, and halve the tomatoes.
9. Assemble the Tofu Bowls: Add half of the vegetables to 2 large bowls and top each with 4 tofu slices. Drizzle with dressing and sprinkle with feta.

Find out how to Store Greek Bowls

The tofu can be the crispiest straight out of the oven, but when you should meal prep these vegetarian Greek bowls, store the tofu, veggies, dressing, and cheese individually. Reheat the tofu within the air fryer, oven, or microwave until warm.

Variations

• Vegetables: Be at liberty to make use of any combo of veggies you may have. Avocado, roasted beets, and zucchini would all be good.
• Not a tofu fan? Swap it with shrimp or chicken.
• Herbs: Sprinkle the bowls with fresh herbs, like mint, dill, or basil.
• Jarred Ingredients: Top the Mediterranean bowls with kalamata olives, capers, or artichoke hearts.
• Make It More Filling: Add brown rice, quinoa, pita bread or chickpeas.
• Vegan Tofu Bowls: Omit the cheese and use dairy-free yogurt.
• Sauce: When you want more of a sauce on top, top if with tzatziki or drizzle with tahini.
• Greek Salad: Add romaine lettuce or spinach if you should add leafy greens.

More Bowls Recipes You’ll Love

Prep: 20 mins

Cook: 40 mins

Total: 1 hr

Yield: 2 servings

Serving Size: 1 bowl

• Preheat oven to 400 degrees F. Frivolously spray a sheet pan with oil and put aside.

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

• Meanwhile, make the dressing. In a small measuring cup, mix all dressing ingredients.  Whisk to mix and put aside.

• In a medium bowl, mix 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 mix.

• 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 one other pinch of salt and pepper.

• Working with 1 slice at a time, add the tofu to the yogurt mixture and along with your hands or the back of a spoon, frivolously coat the tofu with the yogurt then put aside on one other clean plate.  Repeat with the remaining slices.

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

• Dip each slice within the breadcrumbs, pressing gently to stick to all sides.  Place each breaded slice on the prepared sheet pan. Frivolously spray the highest with olive oil.

• Place tofu within the oven and bake for 20 minutes.  Remove the sheet pan from the oven, fastidiously flip each piece, then return to the oven to bake for a further 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 chill for five minutes whilst you assemble the bowls.  In 2 shallow bowls, add ½ the cucumber, pepper, onions and tomatoes to every then top with 4 slices of tofu.  Whisk the dressing to re-combine then drizzle over the bowls and top with crumbled feta.

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Serving: 1 bowl, Calories: 485 kcal, Carbohydrates: 30 g, Protein: 32 g, Fat: 27 g, Saturated Fat: 5.5 g, Cholesterol: 16 mg, Sodium: 682 mg, Fiber: 6 g, Sugar: 9 g