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  • Writer's pictureMichael Glab MS, RD, LDN

Avocado Tofu Bowl

Avocado Tofu Bowl

I never really liked tofu, but this recipe changed that for me.

Avocado Tofu Bowl is great addition to your breakfast game. High in protein, healthy fats, antioxidants and fiber to keep you full, focused and prepared for a long day ahead. Pair with a fruit and greens smoothie for a super antioxidant boost and to balance out the meal with some carbohydrates from the fruit. You’ll be able to to fend off early hunger, impulse snacking and free radical formation (from pollution, life stress and those naturally occurring in our bodies daily) with this delicious start to your day!

This recipe is simple. My preparation of the tofu is just a suggestion. You can prep it however you’d like. The marination time is also a suggestion. You can marinate it for a longer or shorter period of time.

Tofu Preparation


  • One pound (16 oz) firm to super firm tofu

  • Soy sauce or soy sauce alternative like tamari

  • Smoke flavor (I’m currently digging hickory smoke flavor)


  1. Slice tofu block into equal size slices (usually like ½ inch each) to yield 9-10 slices.

  2. Put tofu into bowl and fill with water until tofu is covered.

  3. Add soy sauce as desired (1-2 tablespoons should be good)

  4. Add 5-10 drops of smoke flavor (depends on smokey you like it)

  5. Seal bowl with lid and give the bowl a few swirls to mix flavors.

  6. Marinate in refrigerator overnight (for at least 12 hours to yield best flavor.

The next day you can remove marinated tofu from the fridge and pan fry, bake or grill until golden brown. I pan fry the tofu on medium-high heat in a very thin coating of avocado oil. Rotate the slice and flip each slice and repeat on other side until golden brown. This should take 10-15 minutes. I use 2 slices in each tofu bowl, so if you cook up a pound of tofu that should yield 4 tofu bowls.

Avocado Mix Preparation

Now that the “hard part” is done and the tofu is prepared, you can make the avocado mixture when you’re ready to eat the tofu bowl.


  • 1 medium avocado

  • 2 tablespoons salsa verde

  • 2 slices of cooked tofu from above, cut into small cubes


  1. Remove avocado and mash in small bowl

  2. Add salsa verde and mix until smooth

  3. Add sliced tofu and mix.

  4. Enjoy or seal bowl until ready to eat (usually holds well is small seal-able glass bowl for at least half a day).

Prep time: Less than 5 minutes; then Marinate tofu overnight

Cook time: 15 minutes


Calories - 473

Fat (g) - 33

Carbs (g) - 18

Fiber (g) - 10

Protein (g) - 26

Potassium (mg) - 375

Sodium (mg) - 690

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