Low Fat Savory Protein Crumble
Transform your meal prep routine with this delicious and nutritious Low Fat Savory Protein Crumble! Featuring protein-packed extra-firm tofu, this recipe is seasoned to perfection with a blend of smoky paprika, garlic powder, onion powder, and thyme. A touch of nutritional yeast and low sodium soy sauce adds umami richness, while a quick olive oil mist ensures a golden, crispy finish straight from the oven. Ready in just 40 minutes, this versatile crumble can elevate salads, grain bowls, or simply serve as a high-protein snack. Perfect for plant-based eaters and health-conscious foodies alike, it’s an easy, low-fat recipe that fits seamlessly into meal prep or weeknight cooking. Enjoy leftovers stored in the fridge or freezer for ultimate convenience!
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Recipe Information
Ingredients
- 14 ounces extra-firm tofu
- 2 tablespoons low sodium soy sauce
- 3 tablespoons nutritional yeast
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon black pepper
- 0.5 teaspoon thyme
- olive oil spray
Instructions
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
Drain the tofu and press it to remove excess moisture. This can be done by placing it between two plates and adding a weight on top for about 5 minutes.
Crumble the pressed tofu into a large mixing bowl using your hands until it resembles ground meat.
Add the low sodium soy sauce, nutritional yeast, smoked paprika, garlic powder, onion powder, black pepper, and thyme to the bowl with the tofu. Mix well until the tofu crumbles are evenly coated with the seasonings.
Spread the seasoned tofu crumbles in a single layer on the prepared baking sheet.
Lightly spray the crumbles with olive oil spray to help with browning.
Bake in the preheated oven for 30 minutes, stirring halfway through to ensure even cooking, until the crumbles are golden brown and slightly crisp.
Remove from the oven and allow to cool slightly before serving. Enjoy as a topping for salads, bowls, or as a snack.
Store any leftovers in an airtight container in the refrigerator for up to 5 days or freeze for longer storage.
Nutrition Facts
Calories |
680 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.5 g | 42% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1233 mg | 54% | |
| Total Carbohydrate | 29.6 g | 11% | |
| Dietary Fiber | 14.2 g | 51% | |
| Total Sugars | 2.8 g | ||
| Protein | 75.0 g | 150% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2760 mg | 212% | |
| Iron | 13.8 mg | 77% | |
| Potassium | 1472 mg | 31% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
