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Greek Tofu Bowls

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

Prep Time
20 mins
Cook Time
20 mins
Total Time
1 hr
Servings: 2 servings
Calories: 485 kcal
Course: Lunch , Dinner , Others
Cuisine: Greek , American

Ingredients

  • Olive oil spray
  • 2 tablespoons extra-virgin olive oil
  • 2 Persian cucumbers
  • 1 14-ounce package extra firm tofu (drained)
  • 1 tablespoon red wine vinegar
  • 1 small red bell pepper
  • ½ cup nonfat plain Greek yogurt
  • 1 tablespoon lemon juice
  • 1 cup grape tomatoes
  • 2 garlic cloves (minced)
  • ½ teaspoon dried oregano
  • ¼ cup sliced red onion
  • 1 teaspoon lemon zest (from 1 lemon)
  • ¼ teaspoon kosher salt
  • 1 ounce crumbled Feta cheese
  • kosher salt
  • freshly ground black pepper
  • freshly ground black pepper
  • ½ cup plain Panko breadcrumbs (or gluten-free panko)
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • 1 teaspoon dried oregano

Instructions

    Cup of Yum
  1. Preheat oven to 400 degrees F. Lightly spray a sheet pan with oil and set aside.
  2. 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.
  3. Meanwhile, make the dressing. In a small measuring cup, combine all dressing ingredients.  Whisk to combine and set aside.
  4. In a medium bowl, combine the yogurt with the garlic, lemon zest, ¼ teaspoon salt and pepper, to taste.
  5. Place breadcrumbs on a plate then add the garlic powder, onion powder, oregano, ½ teaspoon salt and pepper, to taste. Mix to combine.
  6. 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.
  7. 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.
  8. Once all slices are coated in yogurt, move to the breading.
  9. 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.
  10. 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.
  11. Meanwhile, dice the cucumber and bell pepper into 1-inch pieces and halve the tomatoes.
  12. 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.

Nutrition Information

Serving 1bowl Calories 485kcal (24%) Carbohydrates 30g (10%) Protein 32g (64%) Fat 27g (42%) Saturated Fat 5.5g (28%) Cholesterol 16mg (5%) Sodium 682mg (28%) Fiber 6g (24%) Sugar 9g (18%)

Nutrition Facts

Serving: 2servings

Amount Per Serving

Calories 485

% Daily Value*

Serving 1bowl
Calories 485kcal 24%
Carbohydrates 30g 10%
Protein 32g 64%
Fat 27g 42%
Saturated Fat 5.5g 28%
Cholesterol 16mg 5%
Sodium 682mg 28%
Fiber 6g 24%
Sugar 9g 18%

* Percent Daily Values are based on a 2,000 calorie diet.