Quick Bites · High Protein
Savory Tofu & Veggie Snack Box (27g Protein)
This no-cook Savory Tofu & Veggie Snack Box provides around 26 grams of protein and 405 calories. It features marinated tofu cubes, crisp vegetables, and a light sesame-ginger dipping sauce, ideal for a quick and satisfying bite.
Nutrition per serving
- Protein
- 27 g
- Calories
- 405
- Carbs
- 33 g
- Fat
- 21 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 5 oz extra-firm tofu — pressed and cubed
- 2 tbsp low-sodium soy sauce — for tofu marinade
- 1 tbsp rice vinegar — for tofu marinade
- 1 tsp sesame oil — for tofu marinade
- 1/2 tsp garlic powder — for tofu marinade
- 1 medium carrot — peeled and cut into sticks
- 1/2 large cucumber — cut into sticks
- 1/2 red bell pepper — sliced
- 1/2 cup shelled edamame — thawed
- 1 tbsp low-sodium soy sauce — for dipping sauce
- 1 tbsp rice vinegar — for dipping sauce
- 1 tsp sesame oil — for dipping sauce
- 1 tsp maple syrup — for dipping sauce
- 1/2 tsp fresh ginger — grated, for dipping sauce
Steps
- Prepare the tofu marinade: In a small bowl, whisk together 2 tablespoons low-sodium soy sauce, 1 tablespoon rice vinegar, 1 teaspoon sesame oil, and 1/2 teaspoon garlic powder.
- Marinate the tofu: Add the cubed, pressed tofu to the marinade, ensuring all pieces are coated. Let marinate for at least 15 minutes, or up to 30 minutes in the refrigerator.
- Prepare the vegetables: While the tofu marinates, peel and cut the carrot into sticks. Cut the cucumber into sticks and slice the red bell pepper. Thaw the shelled edamame if frozen.
- Make the dipping sauce: In another small bowl, whisk together 1 tablespoon low-sodium soy sauce, 1 tablespoon rice vinegar, 1 teaspoon sesame oil, 1 teaspoon maple syrup, and 1/2 teaspoon grated fresh ginger.
- Assemble the snack box: Drain the marinated tofu (discarding excess marinade). Arrange the marinated tofu cubes, carrot sticks, cucumber sticks, red bell pepper slices, and thawed edamame in a bento-style box or on a plate. Serve with the sesame-ginger dipping sauce on the side.
Why This Works
Firm tofu delivers complete plant protein. About 20g per cup. With a neutral flavor that takes on seasonings well. Baking or pan-frying creates a satisfying crispy exterior while keeping the interior tender. Paired with raw vegetables, this snack box provides protein, fiber, and micronutrients in a portable format suitable for meal prep. (USDA #172475). delivering 17g protein per 100g. Cook to 400°F oven.
Meal Prep Tips
Prepare the tofu and marinade ahead of time, storing them separately in the refrigerator. The vegetables can also be pre-cut and stored in an airtight container. Assemble just before serving for the freshest taste.
Make it Your Own
swap in other crisp vegetables like snap peas, radish slices, or blanched green beans. For an extra kick, add a pinch of red pepper flakes to the tofu marinade or dipping sauce.
Sources Research-Backed
Frequently Asked Questions
How long do tofu snack boxes last in the fridge?
3-4 days when stored properly. Keep marinated tofu and vegetables in separate containers to prevent sogginess. The sesame-ginger dipping sauce keeps for 5-7 days. Assemble boxes fresh each day for best texture and crunch.
Can I freeze tofu snack boxes?
Not recommended for assembled boxes—vegetables become limp when frozen. Freeze pressed, uncooked tofu for up to 3 months; freezing actually improves its texture. Cook the tofu fresh and assemble with fresh vegetables for best results.
Is this tofu snack box gluten-free?
Not as written—soy sauce contains wheat. Substitute with tamari or coconut aminos for gluten-free. Rice vinegar and all vegetables are naturally gluten-free. Verify your tofu brand isn't processed on shared wheat equipment.
Can I take this snack box to work?
Yes, it's designed for portability. Pack sauce in a separate small container to prevent spills. Keep refrigerated or use an ice pack—tofu should stay cold. The vegetables stay crisp for 4-6 hours without refrigeration if needed.
