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, crumbled; 1 red bell pepper, diced; 1 green bell pepper, diced; 1 medium onion, diced; 2 cups spinach, chopped; 2 tablespoons olive oil; 1 teaspoon garlic powder; 1 teaspoon paprika; Salt and pepper to taste

Highlighted under: Quick Healthy Recipes

A delicious and nutritious hash loaded with protein from tofu and a variety of vegetables.

Created by

Emily

Last updated on 2025-12-31T20:22:27.900Z

This High Protein Tofu Hash is perfect for a hearty breakfast or a satisfying dinner. Packed with protein and vibrant vegetables, it's not only healthy but also incredibly delicious!

        Why You'll Love This Recipe
        Rich in protein for a filling meal
Versatile and can be customized with your favorite veggies
Quick and easy to prepare, perfect for busy mornings

      

Nutritional Benefits

Tofu is a fantastic source of plant-based protein, making this High Protein Tofu Hash an ideal choice for vegetarians and vegans alike. A 14-ounce serving of firm tofu contains about 35 grams of protein, which can help support muscle growth and repair. This makes it an excellent option for anyone looking to boost their protein intake without consuming meat.

In addition to protein, this dish is packed with essential vitamins and minerals from the variety of vegetables used. Bell peppers are rich in vitamin C and antioxidants, while spinach is a powerhouse of iron and calcium. Together, these ingredients create a balanced meal that is both satisfying and nourishing.

Customization Options

One of the best aspects of this High Protein Tofu Hash is its versatility. You can easily swap out the vegetables based on what you have on hand or your personal preferences. Feel free to add mushrooms, zucchini, or even sweet potatoes for an extra layer of flavor and texture. This adaptability makes it a perfect recipe for using up leftover vegetables in your fridge.

Additionally, you can experiment with different spices and herbs to elevate the dish further. Try adding cumin for a warm, earthy flavor or fresh herbs like cilantro or parsley for a burst of freshness. The possibilities are endless, making this recipe a go-to for creative cooks.

Serving Suggestions

This High Protein Tofu Hash is delicious on its own, but it can also be served with a variety of accompaniments to enhance your dining experience. Consider pairing it with whole-grain toast or a side of avocado for a hearty breakfast or brunch. You could also top it with a dollop of salsa or a sprinkle of nutritional yeast for added flavor.

For a complete meal, serve the hash alongside a fresh salad or some quinoa. This not only boosts the nutritional value but also adds different textures and flavors to your plate, making for a more satisfying meal.

Ingredients

Gather these ingredients to make your High Protein Tofu Hash.

Ingredients

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

Make sure to have all your ingredients prepped before starting the cooking process.

Instructions

Follow these steps to cook your High Protein Tofu Hash.

Prepare the Tofu

Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the crumbled tofu and cook for about 5 minutes until slightly golden. Season with garlic powder, paprika, salt, and pepper.

Add Vegetables

Add the diced bell peppers and onion to the skillet. Cook for another 5-7 minutes until the vegetables are tender.

Finish with Spinach

Stir in the chopped spinach and cook until wilted, about 2-3 minutes. Drizzle with the remaining olive oil before serving.

Enjoy your delicious High Protein Tofu Hash hot, garnished with fresh herbs if desired.

Storage Tips

If you find yourself with leftovers, this High Protein Tofu Hash stores well in the refrigerator. Place it in an airtight container and it should last for up to 3 days. To reheat, simply warm it in a skillet over medium heat or microwave it for a quick meal.

You can also freeze the hash if you want to prepare it in advance. Just make sure to cool it completely before transferring it to a freezer-safe container. It can be frozen for up to 2 months, making it a great option for meal prep.

Why Tofu?

Tofu is not only a protein powerhouse but also incredibly versatile. It readily absorbs the flavors of any seasoning or sauce you use, making it a perfect base for a variety of dishes. This quality allows it to shine in this hash, blending beautifully with the spices and vegetables.

Moreover, tofu is low in calories and contains minimal saturated fat, which makes it a heart-healthy choice. Including tofu in your diet can also aid in weight management and contribute to overall health, promoting a balanced lifestyle.

Questions About Recipes

→ Can I use other types of tofu?

Yes, you can use silken tofu for a creamier texture or extra-firm tofu for more bite.

→ Is this recipe vegan?

Absolutely! All ingredients are plant-based.

→ How can I store leftovers?

Store leftovers in an airtight container in the fridge for up to 3 days.

→ Can I make this dish ahead of time?

Yes, you can prepare the ingredients in advance and cook them when you're ready to serve.