Keto Tofu & Broccoli Pasta Salad

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Keto Tofu & Broccoli Pasta Salad is a filling and nutritious meal for everyone who are following a low-carb or keto diet. This Tofu & Broccoli Pasta Salad offers a range of textures and tastes while being low in carbohydrates, thanks to the addition of fresh zucchini noodles, steaming broccoli, and crispy, baked tofu. Garlic and onion powder improve the flavor, and the straightforward dressing of olive oil, apple cider vinegar, and lemon juice gives it a tangy boost. This salad is nutrient-dense, satisfying, and free of carbohydrates, thanks to the tofu’s protein and the broccoli’s fiber. This Keto Tofu & Broccoli Pasta Salad can be kept in the refrigerator for a few days and is a fantastic alternative for meal prep. Make it uniquely yours by adding more vegetables or your preferred herbs. This meal is vegan, low in carbohydrates, and filling.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

STATS:

  • Calories: 350 kcal
  • Prep time: 10 minutes
  • Serving size: 1 bowl
  • Cook time: 15 minutes
  • Cuisine: American
  • Total time: 25 minutes
  • Course: Main or Side
  • Diet: Keto, Gluten-free, Dairy-free
  • Serving: 4 servings

EQUIPMENT:

  • Knife
  • Bowl
  • Cutting board
  • Steamer
  • Colander
  • Large mixing bowl
  • Small bowl
  • Whisk

INGREDIENTS:

  • 14 oz. firm tofu
  • 2 cups broccoli florets
  • 1 cup spiralized zucchini
  • 2 tbsp. olive oil
  • 1 tbsp. tamari
  • 1 tbsp. apple cider vinegar
  • 1 tbsp. lemon juice
  • ½ tsp. garlic powder
  • ½ tsp. onion powder
  • ¼ tsp. ground black pepper
  • Salt
  • Parsley or basil

INGREDIENTS NOTES:

TOFU:

  • We can use firm or extra-firm tofu for the greatest texture. We can press the tofu to eliminate extra liquid to help the tofu crisp up in the oven.

BROCCOLI:

  • We can use fresh broccoli is ideal for this meal. In addition to helping the broccoli maintain its nutrients, steaming it gives it a crisp yet soft texture that goes well with the other ingredients.

ZUCCHINI:

  • Zucchini noodles are a fantastic keto & low in carbs pasta substitute & we can also call these zoodles. They take the dressing nicely and have a moderate taste. We can also use other low-carb pasta replacements, like Shirataki noodles or spaghetti squash.

OLIVE OIL:

  • Olive oil is use to saute the vegetables and olive oil also adds flavor and healthy fats in the tofu and dressing while it cooks.

TAMARI:

  • We can use tamari for a gluten-free variation, which gives the food a salty, umami taste. You can also try coconut aminos as a soy-free substitute.

APPLE CIDER VINEGAR & LEMON JUICE:

  • Lemon juice and apple cider vinegar add a zesty, acidic taste that counterbalances the richness of the tofu & olive oil.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTION:

  1. Set the oven’s temperature to 400°F.
  2. Take a knife and cut the tofu into little cubes.
  3. Then press it to eliminate more moisture.
  4. Then grab a bowl and add the soy sauce, garlic powder, onion powder, and 1 tablespoon olive oil to the tofu cubes.
  5. We line a baking sheet with the tofu & bake the tofu for fifteen to twenty minutes.
  6. We can turn the tofu in half time through till the tofu get crispy.
  7. Then in the meantime we can steam the broccoli florets for 5 to 7 minutes or till they get soft.
  8. After that we can take a large mixing vessel and add the spiralized zucchini, baked tofu, and steamed broccoli.
  9. Mix them with the spatula.
  10. Take a small bowl and add the lemon juice, remaining olive oil, apple cider vinegar, black pepper, and salt.
  11. Mix all the components till they gets incorporated.
  12. We can drizzle the dressing on the vegetables & tofu.
  13. Mix all the components with each other to coat properly.
  14. We can garnish this salad with fresh basil or parsley if preferred.

TIPS:

  • You may toast some nuts or pumpkin seeds and sprinkle them on top for an added crunch before serving.
  • A cheesy taste without carbohydrates can be achieved by adding cheese, such as nutritional yeast or Parmesan.
  • You may add a little keto mayo or avocado if you like you’re dressing creamier.

STORAGE INFORMATION:

FRIDGE:

  • We can put the remaining Tofu & Broccoli Pasta Salad in the close box and store this casserole for around 3 days.

FREEZER:

  • We should not have to store this Tofu & Broccoli Pasta Salad because tofu when we freeze & thaw the tofu.

FAQs:

Is this Tofu & Broccoli Pasta Salad low in carbs?

  • Yes this Tofu & Broccoli Pasta Salad is low in carbs and it is only comprises of 6g of net carbs, 4g of fiber, 10g of carbs, and 18g of protein is present in per serving of this pasta salad.

Will we store this Tofu & Broccoli Pasta Salad?

  • Yes, we can store this Tofu & Broccoli Pasta Salad by putting this salad in a closed box and store for more than 3 days in the fridge. But we should not have to store this Tofu & Broccoli Pasta Salad in the freezer because tofu will become spongy when we freeze & thaw the tofu.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

NUTRITIONAL INFORMATION:

Calories: 350 kcal
Net carbs: 6g
Iron: 2.5mg
Total carbs: 10g
Vitamin A: 700 IU
Fiber: 4g
Calcium: 150mg
Protein: 18g
Sodium: 500mg
Serving size: 1 bowl
Potassium: 450mg