Low Fat Tofu Stuffed Shells
Discover a guilt-free twist on a comfort food classic with these Low Fat Tofu Stuffed Shells! Perfect for health-conscious eaters and plant-based food lovers, this recipe swaps traditional ricotta for a creamy, protein-packed tofu and spinach filling seasoned with garlic, lemon juice, and Italian herbs. Nestled in jumbo pasta shells and baked to perfection in a rich marinara sauce, these shells are bursting with flavor yet light on fat. Ready in under an hour, this satisfying dish is easy to prepare, making it ideal for weeknight dinners or meatless Monday meals. Top with fresh basil for a vibrant finish and serve warm for a hearty, wholesome meal everyone will love.
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Recipe Information
Ingredients
- 20 pieces Jumbo pasta shells
- 14 ounces Firm tofu
- 2 cups Spinach (fresh or frozen, thawed and drained)
- 3 cloves Garlic, minced
- 3 tablespoons Nutritional yeast
- 2 tablespoons Lemon juice
- 2 teaspoons Italian seasoning
- 1 teaspoon Salt
- 0.5 teaspoons Black pepper
- 3 cups Marinara sauce
- 0.25 cups Fresh basil (optional, for garnish)
Instructions
Preheat your oven to 375°F (190°C).
Bring a large pot of salted water to a boil and cook the jumbo pasta shells until al dente (approximately 9–10 minutes). Drain and rinse the shells with cold water to prevent sticking. Set aside.
While the pasta cooks, prepare the tofu filling. Drain the tofu and press it to remove excess water. Crumble the tofu into a large mixing bowl.
Add the spinach, minced garlic, nutritional yeast, lemon juice, Italian seasoning, salt, and black pepper to the crumbled tofu. Mix well until it forms a cohesive and slightly creamy filling. Adjust seasoning to taste.
Spread 1 cup of marinara sauce evenly on the bottom of a 9x13-inch baking dish.
Using a spoon, carefully stuff each cooked pasta shell with 1–2 tablespoons of the tofu filling. Place the filled shells into the prepared baking dish with the open side facing up.
Once all the shells are stuffed and arranged in the dish, pour the remaining 2 cups of marinara sauce evenly over the shells.
Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes. Then remove the foil and bake uncovered for an additional 10 minutes to allow the sauce to slightly thicken.
Remove the dish from the oven and let it cool for a few minutes. Garnish with fresh basil if desired.
Serve warm and enjoy your healthy Low Fat Tofu Stuffed Shells!
Nutrition Facts
Calories |
878 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.7 g | 42% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3589 mg | 156% | |
| Total Carbohydrate | 88.8 g | 32% | |
| Dietary Fiber | 25.6 g | 91% | |
| Total Sugars | 22.6 g | ||
| Protein | 74.4 g | 149% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1140 mg | 88% | |
| Iron | 22.1 mg | 123% | |
| Potassium | 2802 mg | 60% | |
*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.
