Keto Tofu Broccoli and Cauliflower Stir-Fry

Low-carb and full of goodness, try this Keto Tofu Broccoli and Cauliflower Stir-Fry

Note: Disclaimer Policy. I am not a physician or nutritionist, so please make sure that it’s acceptable for you to try and enjoy any of the Keto Recipes on this blog. I appreciate it, but it’s my personal preference and choice.
Not only that, but I’ve been following the Keto Cycle program since mid-February 2024 and am extremely pleased with the results. Furthermore, by the end of 35 weeks, I lost 28kg (and exceeded my target weight) and am still going strong and feeling fantastic. If I can do it, anyone can! If you’re interested in learning more, feel free to reach out. As an affiliate of Keto Cycle, I may earn a small commission from qualifying purchases if you sign up through my link.

Looking for more Keto Recipes? We have lots more coming soon, so do check them out.

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Looking for a quick, healthy, and flavorful meal? This Keto Tofu Broccoli and Cauliflower Stir-Fry is packed with plant-based protein, low-carb veggies, and bold seasonings to keep your taste buds happy. It’s simple to make and perfect for busy days when you want something nutritious but delicious.

Keto Tofu Broccoli and Cauliflower Stir-Fry

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• Author: EsmeSalon
• Prep Time: 5 minutes
• Cook Time: 10 minutes
• Total Time: 15 minutes
• Yield: 1 1x
• Category: Breakfast
• Method: Easy

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Description

Cooking is like telling a story, every dish has a past, a purpose, and a promise of something amazing. Keto Tofu and Broccoli Stir-Fry brings together centuries of tradition, a love for wholesome ingredients, and benefits that nourish the body and soul. It’s not just food; it’s a flavorful journey of discovery. From the origins of stir-fry in ancient kitchens to the modern twist of keto-friendly recipes, this dish is a perfect blend of health and taste. Let’s dive into the flavors, learn why it’s loved, and explore why it deserves a spot on your plate.

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Ingredients

Scale 1x2x3x

• Tofu: 140 g, cubed
• Olive Oil: 2 tbsp (30 g)
• Soy Sauce or Tamari: 1 tbsp (15 g)
• Salt: 2 pinches
• Ground Black Pepper: 2 pinches
• Broccoli and Cauliflower: 1/2 small head, florets (100 g)
• Smoked Paprika: 2 pinches
• Garlic: 2 cloves, minced (6 g) or 1/2 tsp garlic powder
• Lemon Juice: 1 tbsp (15 g)

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Instructions

1. Cut the tofu into even cubes and toss them in a bowl with the soy or Tamari sauce, a pinch of smoked paprika, salt, and ground black pepper.
2. If you’re using garlic powder instead of fresh garlic, add it here.
3. Heat 1 tablespoon of olive oil in a pan over medium heat.
4. If you’re using fresh minced garlic, sauté it for about 30 seconds before adding the tofu.
5. Fry the tofu cubes on each side for 2–3 minutes until they’re golden and crispy.
6. In the same pan, add the remaining olive oil along with the broccoli and cauliflower florets.
7. Sprinkle with a pinch of salt, black pepper, and smoked paprika.
8. Stir-fry the veggies for 5–6 minutes until they’re tender and slightly browned.
9. For softer veggies, you can cover the pan with a lid to trap steam.
10. Combine the tofu and veggies in a bowl.
11. Drizzle with lemon juice for a zesty kick, and enjoy your flavorful keto meal!

Tips

• Frozen Veggies? No Problem: Feel free to use frozen broccoli if you’re short on time.
• Customize Your Flavor: Adjust the seasonings or swap in your favorite spices to make the dish your own.

This recipe proves that eating healthy doesn’t have to be boring. With its rich flavors and satisfying texture, Keto Tofu and Broccoli Stir-Fry is sure to become a go-to in your recipe collection!

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Equipment

Cast iron Skillet – Frying Pan

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Notes

Prepared, tried, and tested by Esme from SA Tasty Recipes, Saffas Daily Recipes, and EsmeSalon Homemade Recipes

Nutrition

• Serving Size: 1
• Calories: 443
• Sugar: 3.8 g
• Sodium: 784.7 mg
• Fat: 36 g
• Saturated Fat: 5.1 g
• Trans Fat: 0 g
• Carbohydrates: 16.7 g
• Fiber: 5.4 g
• Protein: 18.9 g
• Cholesterol: 0 mg

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