Embarking on a new health journey? This vibrant Keto Tofu and Veggie Stir-Fry is the perfect meal to kickstart your week. It’s packed with flavor, protein, and wholesome veggies, making your healthy eating goals both delicious and achievable. Say goodbye to boring diet food and hello to a meal that nourishes your body and delights your taste buds!
Ingredients
• 1 block extra-firm tofu (14 oz / 400g), pressed and cubed
• 2 tbsp / 30 ml avocado oil, divided
• 1 cup / 90g broccoli florets
• 1/2 cup / 60g carrots, thinly sliced
• 1 cup / 120g zucchini, sliced into half-moons
• 1/2 cup / 75g onion, chopped
• 2 cloves garlic, minced
• 1 tsp / 5g fresh ginger, grated
• 2 large eggs, lightly beaten (optional)
• 2 cups / 240g cauliflower rice, for serving
• For the Sauce
• 1/4 cup / 60 ml tamari or coconut aminos
• 1 tsp / 5 ml sesame oil
• 1 tbsp / 15 ml rice vinegar
Instructions
1. Prepare the Tofu: In a large skillet or wok, heat 1 tbsp of avocado oil over medium-high heat. Add the cubed tofu and cook, turning occasionally, until golden brown and crispy on all sides, about 8-10 minutes. Remove from the skillet and set aside.
2. Sauté Aromatics: Add the remaining 1 tbsp of avocado oil to the skillet. Add the chopped onion and cook until softened, about 2-3 minutes. Stir in the minced garlic and grated ginger and cook for another 30 seconds until fragrant.
3. Cook Vegetables: Add the carrots and broccoli to the skillet. Stir-fry for 3-4 minutes until they begin to become tender-crisp. Add the zucchini and continue to cook for another 2-3 minutes.
4. Combine: Return the crispy tofu to the skillet. In a small bowl, whisk together the tamari, sesame oil, and rice vinegar. Pour the sauce over the tofu and vegetables, tossing everything to coat well.
5. Add Egg (Optional): Push the stir-fry to one side of the skillet. Pour the beaten eggs into the empty side and scramble until just cooked through. Mix the scrambled egg into the rest of the stir-fry.
6. Serve: Serve the stir-fry immediately over a bed of warm cauliflower rice.
Nutritional Information
• (per serving, without rice)
• Calories: 450 kcal
• Protein: 25g
• Fat: 35g
• Net Carbohydrates: 10g
• Fiber: 6g
Pro Tips
• For the crispiest tofu, make sure to press it for at least 30 minutes before cooking to remove as much water as possible.
• Feel free to customize with other low-carb vegetables like bell peppers, mushrooms, or bok choy.
• Meal prep by chopping all your veggies and making the sauce ahead of time for a quick weeknight dinner.
• For a touch of heat, add a pinch of red pepper flakes or a dash of sriracha to the sauce.
FAQ
Q: How do I get my tofu extra crispy for this stir-fry
A: The key to crispy tofu is removing excess water. Be sure to press your block of extra-firm tofu for at least 30 minutes before cubing it. Frying it in hot avocado oil until golden on all sides will give you that perfect crispy texture.
Q: Is this keto tofu stir-fry vegan
A: Yes, this recipe is easily made vegan. The eggs are listed as an optional ingredient, so simply omit them to create a delicious plant-based keto meal.
Q: Can I use different vegetables in this recipe
A: Absolutely! This stir-fry is very customizable. Feel free to swap in other low-carb vegetables you have on hand, such as bell peppers, mushrooms, snap peas, or bok choy.
Q: What can I use instead of tamari
A: If you don’t have tamari, you can use coconut aminos for a soy-free and gluten-free option, which is also mentioned in the recipe. A low-sodium soy sauce can also work if you are not strictly gluten-free.
