Greek Tofu Bowls – Skinnytaste

Greek tofu bowls consist of crispy baked, breaded tofu chops on a bed of fresh cucumber, tomatoes and peppers in a light dressing.

Greek Tofu Bowl

Tofu is a great source of vegetarian protein. It’s low in calories and very mild in flavor, so it takes a little love to make it something you crave. Since I keep getting requests for new ways to enjoy tofu that aren’t Asian, I came up with this healthy Greek tofu recipe. It’s like a Greek salad with tofu, with lots of fresh and colorful veggies. They also contain 32 grams of protein per serving. This is a great plant-based entree for lunch or dinner. Other of my favorite easy tofu recipes include these Tofu Poke Bowls, Tofu Stir Fry, Spicy Sriracha Tofu Rice Bowls, and Tofu Tacos.

How do you add flavor to tofu?

Many Greek tofu marinade recipes use a liquid marinade to boost flavor, but it just didn’t seem like the way to go for a Mediterranean flavor. Instead, I created a thinner cutlet and layered flavor with spiced Greek yogurt and breadcrumbs, creating a light but crunchy tofu dish that even non-tofu lovers will enjoy!

Greek tofu ingredients

• Tofu: Drain a packet of extra firm tofu.
• Yogurt: I used non-fat plain Greek yogurt to coat the tofu.
• Garlic: Finely chop two cloves of garlic.
• Lemon: Grate a lemon.
• Panko Breadcrumbs for extra crispy tofu
• Spice: 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 peppers, grape tomatoes, red onion
• Cheese: Crumble the feta onto the bowls.

How to make Greek Tofu Bowls

1. Drain tofu: Place tofu on a plate lined with kitchen paper or tea towel, cover with another towel and place a heavy skillet on top to squeeze out excess water.
2. Dressing: Whisk together the ingredients for the dressing and set aside.
3. Greek yogurt mix: Combine yogurt, garlic, lemon zest, salt and pepper.
4. Tofu breading: Mix panko and spices together.
5. Seasonal Tofu: Slice the tofu widthwise into eight equal slices, about half an inch each. Sprinkle with salt and pepper on both sides.
6. Dredge the tofu: Cover the pieces lightly with the yoghurt and then with the breadcrumbs, pressing down lightly so they stick. Place the breaded slices on a greased baking sheet and lightly spray the top with oil.
7. Bake the breaded tofu on a baking sheet for 20 minutes at 400°F. Remove pan from oven, flip each piece, then return to oven to bake an additional 20 minutes. Leave to cool for five minutes.
8. Prepare vegetables: Cut the cucumber and peppers into 1 inch pieces, slice the red onions and halve the tomatoes.
9. Assemble the tofu bowls: Place half the vegetables in two large bowls and top each with four slices of tofu. Drizzle with dressing and sprinkle with feta.

How to store Greek bowls

The tofu is crispiest straight out of the oven, but if you plan to make these vegetarian Greek bowls, keep the tofu, veggies, dressing, and cheese separate. Heat the tofu in the air fryer, oven, or microwave until warm.

variations

• Vegetables: Feel free to use any combination of veggies you have. Avocado, roasted beets, and zucchini would all be good.
• Not a tofu fan? Replace with shrimp or chicken.
• Herbs: Sprinkle the bowls with fresh herbs like mint, dill, or basil.
• Ingredients in the jar: Garnish the Mediterranean dishes with Kalamata olives, capers or artichoke hearts.
• Make it more filling: Add brown rice, quinoa, flatbread, or chickpeas.
• Vegan Tofu Bowls: Skip the cheese and use non-dairy yogurt.
• Sauce: If you want more sauce, you can top with tzatziki or drizzle with tahini.
• Greek salad: Add romaine lettuce or spinach if you want to add leafy greens.

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