High-Protein Tofu Stir Fry Meal Prep

Tofu can absolutely carry a 43g protein dinner, but only if you buy the right block and dry it properly. Super-firm tofu, sold vacuum-packed rather than in water, runs about 11g of protein per 3 oz and needs no pressing. Cornstarch gives it a shell that survives the fridge, and edamame quietly adds another 25g of protein across the batch. Keep the peanut sauce separate and the tofu stays crisp through Wednesday.

Ingredients

• 2 (16 oz) blocks super-firm tofu, patted dry and cut into 3/4 inch cubes
• 2 tbsp cornstarch
• 2 tbsp avocado oil
• 1 1/2 cups frozen shelled edamame, thawed
• 3/4 cup dry jasmine rice
• 1/4 cup natural peanut butter
• 3 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• 1 tbsp grated fresh ginger
• 2 red bell peppers, sliced
• 8 oz sugar snap peas
• 2 tbsp warm water

Instructions

1. Start the rice. Meanwhile, blot the tofu cubes dry on a towel and toss them with the cornstarch and a pinch of salt until every side is dusted.
2. Heat the oil in a large skillet over medium-high and add the tofu in a single layer, working in two batches. Leave each batch alone for 4 minutes before turning, then cook another 4 to 5 minutes until three or four sides are golden.
3. Whisk the peanut butter, soy sauce, rice vinegar, ginger, and warm water into a pourable sauce and set it aside off the heat.
4. In the same pan, stir fry the bell peppers and snap peas over high heat for 3 minutes so they stay snappy, then add the edamame just to warm through.
5. Divide the rice among four containers, then the vegetables, then the tofu on top where air can reach it. Portion the peanut sauce into four 2 oz cups.
6. Refrigerate up to 4 days. Reheat the container for 90 seconds, then pour the sauce over and stir. Sauced tofu goes soft in the fridge, so this order matters.

Tips

• Buy super-firm vacuum-packed tofu, not extra-firm packed in water. The water-packed kind has to be pressed for 30 minutes and still holds enough moisture that the cornstarch turns gummy instead of crisp.
• Give each batch a full four minutes of contact before you move it. Every time you stir tofu early, you tear the crust off and it sticks to the pan instead of the tofu.
• For a tempeh version, use 16 oz of tempeh cut into planks and steam it 10 minutes before searing. Steaming removes the bitterness, and protein per container rises to about 46g.

FAQ

How much protein is actually in tofu?

It depends on the style. Super-firm runs about 11g per 3 oz serving, extra-firm around 8g, and silken closer to 5g. Check your label, since two brands of the same firmness can differ by 30 percent.

Why did my tofu turn soggy in the container?

It was sauced before storage. Peanut sauce is mostly water and the cornstarch shell absorbs it overnight. Pack the sauce separately and the tofu stays crisp for three or four days.

Can I bake the tofu instead of pan frying it?

Yes. Spread the cornstarch-coated cubes on parchment and bake at 425F for 25 minutes, flipping once. It uses less oil and saves about 60 calories per container, though the crust is slightly less crisp.

Is this enough protein for a full dinner?

At 43g per container it is on par with a chicken breast dinner. If you are chasing 150g a day, this covers roughly a third of it without any animal protein.

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