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Tofu Avocado Recipe

A plate with tofu avocado, ready to enjoy with your family, recipe by Goya Recipes
Cooking Method ,
Cuisine
Courses ,
Difficulty Beginner
Time
Prep Time: 10 mins Cook Time: 10 mins Total Time: 20 mins
Cooking Temp 320  °F
Servings 4
Estimated Cost 15
Calories 250
Best Season , Year-round
Description

This Tofu Avocado recipe combines the rich, creamy texture of avocado with the firm yet soft texture of tofu. It’s a light, nutritious, and versatile dish perfect for any meal. Packed with plant-based protein, healthy fats, and essential vitamins, this recipe is not only delicious but also incredibly good for your health.

For the Tofu Avocado
  • 1 block (14 oz) firm tofu, drained and pressed
  • 2 ripe avocados, sliced or mashed
  • 1 tsp olive oil (optional, for cooking tofu)
  • 1 tsp soy sauce or tamari (optional, for marinating tofu)
  • 1 tsp lemon or lime juice
  • 1 clove garlic, minced
  • Salt and pepper to taste
  • Fresh herbs like cilantro or parsley for garnish
  • Optional additions: cherry tomatoes, sliced red onion, sesame seeds
Instructions
  1. Prepare the Tofu

    Start by draining and pressing the tofu to remove excess moisture. Cut the tofu into cubes or slices.

  2. Optional: Marinate and Cook the Tofu

    If desired, marinate the tofu in soy sauce or tamari for 10 minutes to add extra flavor. Heat a skillet over medium heat, add olive oil, and cook the tofu for 3-4 minutes on each side until golden and slightly crispy. Remove from heat and set aside.

  3. Prepare the Avocado

    Slice the avocados or mash them in a bowl with lemon or lime juice, minced garlic, salt, and pepper to taste.

  4. Assemble the Dish

    Arrange the cooked or raw tofu on a plate. Add the avocado slices or mashed avocado on top. Garnish with fresh herbs, and any optional additions like cherry tomatoes, red onion, or sesame seeds.

  5. Serve

    Serve immediately as a light meal, side dish, or healthy snack. Enjoy the combination of creamy avocado and flavorful tofu!

Nutrition Facts

Servings 4


Amount Per Serving
Calories 250kcal
% Daily Value *
Total Fat 20g31%
Total Carbohydrate 12g4%
Dietary Fiber 8g32%
Sugars 2g
Protein 10g20%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note
  • For a lighter option, skip the cooking and enjoy the tofu raw with the avocado.
  • You can add a drizzle of balsamic glaze or your favorite dressing for extra flavor.
  • This recipe is great on its own or served over a bed of greens or quinoa.
Keywords: tofu avocado, vegan recipe, healthy meal, plant-based, quick recipe, easy vegan dish
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Ana Goya
Foodie and Recipe Creator

Hello beautiful people! I’m Ana Goya, a chef and culinary adventurer. I love exploring global flavors and sharing my kitchen creations with you. My biggest passion? Helping you discover the joy and excitement of cooking delicious meals.