Tofu Protein Onigiri
Tofu Protein Onigiri is a practical high-protein recipe with about 210 calories and 22g protein per serving.
Calories
210
Protein
22g
Total Time
41 min
Difficulty
Medium
Ingredients
- 1220 g Firm tofu
- 22 cup Mixed vegetables
- 31 cup Shiitake mushrooms
- 41 tsp Minced garlic
- 52 tsp ซีอิ๊วขาวหรือโชยุ
- 61/2 tsp Black pepper
- 71 tsp Olive oil
Instructions
- 1
Grill or bake until cooked through and lightly browned.
- 2
Stir-fry the ingredients over medium heat until cooked and evenly coated.
- 3
Prepare this step carefully, keeping seasoning light so the tofu protein onigiri stays balanced.
- 4
Grill or bake until cooked through and lightly browned.
- 5
Plate the tofu protein onigiri and serve with vegetables or a light sauce as needed.
💡Tips
- •Measure oil, sauces, rice, and noodles if you want tighter calorie control.
- •Add extra vegetables when you want more volume without adding many calories.
Frequently Asked Questions
How many calories are in tofu protein onigiri?
Tofu Protein Onigiri has about 210 calories, 22g protein, 10g carbs, and 9g fat per serving.
Is tofu protein onigiri good for meal prep?
Yes. Tofu Protein Onigiri works for meal prep when you keep sauces separate and portion the rice, noodles, or other carb base consistently.