This high-protein marinated tofu toast delivers more nutrition and flavor than its alluring cousin, avocado toast. Change things up and give it a try!

a plate of tofu on top of toast with other toppings, in a cozy corner

Why make this Marinated Tofu Toast?

Tofu Nutrition vs. Eggs vs. Avocados

Quick Pickled Vegetables for this Marinated Tofu Toast

More ways to eat Tofu:

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a plate of tofu on top of toast with other toppings, in a cozy corner

Marinated Tofu Toast

AuthorKathy Marshall
Prep Time5 minutes
Cook Time2 minutes
Servings4 slices
Calories94
This high-protein tofu toast delivers more nutrition and flavor than its alluring cousin, avocado toast. Change things up and give it a try!

Ingredients
 

Marinated Tofu
  • 1-2 tbsp Extra virgin olive oil (amount for your taste)
  • 2 tbsp Za'atar Mix (that's right, tbsp, not tsp (I use salt-free))
  • 1/2 ea lemon (juice of 1/2 lemon)
  • 2 tbsp capers (with a little brine (high in cancer fighting quercitin!))
  • 3 tsp white miso*
Tofu Toast
  • 1 slice toast of choice**
  • 2 tsp olive oil (across toast)
  • 1 handful microgreens***
  • 2-4 oz marinated tofu (I used 3oz, mashed with fork on toast)
  • 1 ea something fermented****
  • 1 ea something sweet with heat*****

Method:  

  • Choose and toast your bread
  • place the microgreens atop the toast
  • drizzle a tad of olive oil over microgreens and toast
  • crumble the marinated tofu and press on top of greens
  • add your pickled and fermented toppings and enjoy

Notes

*white miso- this magic ingredient adds just the right amount of “umami” as they like to say. It lends a tad of creaminess. Gauge how much to add by how much you love the salty, funky taste. It kind of disappears behind the lemon tang but rounds out the flavor profile.
**toast- I chose a thin slice of Ciabatta. It’s light and lets the tofu bring the heft in the meal, versus a heavier whole wheat choice. Sourdough would be a great choice also.
***greens- with a much greater concentration of nutrients, I choose it over other greens, but arugula or other greens could work here
****fermented- pickles, kimchi, sauerkraut, or kraut of some kind- so many are sold these days at your grocer, or get inspired and quick pickle something yourself, as I did, see below
*****sweet/heat- I used jalapeno fig jam and candied pickled jalapenos, you could use a bit of hot honey (even make your own by heating some honey and adding red pepper flakes until honey comes to boil. Add a touch of vinegar or Franks Hot Sauce!)
 

Nutrition (an estimate)

Calories: 94kcal | Carbohydrates: 6g | Protein: 3g | Fat: 7g | Saturated Fat: 1g | Sodium: 321mg | Potassium: 35mg | Fiber: 1g | Sugar: 0.4g | Vitamin C: 2mg | Calcium: 63mg | Iron: 3mg | Magnesium: 10mg
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