Greek Tofu Bowls – Skinnytaste

Greek Tofu Bowls feature crispy, baked breaded tofu cutlets over a bed of fresh cucumbers, 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 needs a little love to make it something you crave. Since I always get requests for new ways to enjoy tofu that’s not Asian, I came up with this healthy Greek Tofu recipe. It’s like a Greek salad with tofu, with lots of fresh and colorful vegetables. Plus, they pack in 32 grams of protein per serving. This is a great plant-based main course for lunch or dinner. More of my favorite tofu recipes are these Tofu Poke Bowls, Spicy Sriracha Tofu Rice Bowls, and Tofu Tacos.

How do you infuse tofu with flavor?

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

Greek Tofu Ingredients

• Tofu: Drain one package of extra firm tofu.
• Yogurt: I used nonfat plain Greek yogurt to coat the tofu.
• Garlic: Mince two garlic cloves.
• Lemon: Zest one lemon.
• Panko breadcrumbs for extra crispy tofu
• Seasoning: 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 bell pepper, grape tomatoes, red onion
• Cheese: Crumble feta on top of the bowls.

How to Make Greek Tofu Bowls

1. Drain the Tofu: Place tofu on a plate lined with paper towels or a tea towel, cover with another towel, and place a heavy pan on top to press out the excess water.
2. Dressing: Whisk the dressing ingredients and set aside.
3. Greek Yogurt Mixture: Combine the yogurt, garlic, lemon zest, salt, and pepper.
4. Tofu Breading: Mix the panko and seasoning.
5. Season Tofu: Slice the tofu widthwise into eight equal slices, about half-inch each. Sprinkle with salt and pepper on both sides.
6. Dredge the Tofu: Lightly coat the pieces in yogurt and then the breadcrumbs, pressing gently to adhere. Place the breaded slices onto a greased sheet pan and lightly spray the tops with oil.
7. Bake the breaded tofu on a baking sheet for 20 minutes at 400°F. Remove the pan from the oven, flip each piece, and then return to the oven to bake for another 20 minutes. Let cool for five minutes.
8. Prep the Vegetables: Dice the cucumber and bell pepper into one-inch pieces, slice the red onions, and halve the tomatoes.
9. Assemble the Tofu Bowls: Add half of the vegetables to two large bowls and top each with four tofu slices. Drizzle with dressing and sprinkle with feta.

How to Store Greek Bowls

The tofu will be the crispiest straight out of the oven, but if you want to meal prep these vegetarian Greek bowls, store the tofu, veggies, dressing, and cheese separately. Reheat the tofu in the air fryer, oven, or microwave until warm.

Variations

• Vegetables: Feel free to use any combo of veggies you have. Avocado, roasted beets, and zucchini would all be good.
• Not a tofu fan? Swap it with shrimp or chicken.
• Herbs: Sprinkle the bowls with fresh herbs, like mint, dill, or basil.
• Jarred Ingredients: Top the Mediterranean bowls with kalamata olives, capers, or artichoke hearts.
• Make It More Filling: Add brown rice, quinoa, pita bread or chickpeas.
• Vegan Tofu Bowls: Omit the cheese and use dairy-free yogurt.
• Sauce: If you want more of a sauce on top, top if with tzatziki or drizzle with tahini.
• Greek Salad: Add romaine lettuce or spinach if you want to add leafy greens.

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