Protein Atlas
Savory Tofu & Veggie Snack Box high-protein recipe

Quick Bites · High Protein

Savory Tofu & Veggie Snack Box

This no-cook Savory Tofu & Veggie Snack Box provides around 35 grams of protein and 350 calories. It features marinated tofu cubes, crisp vegetables, and a light sesame-ginger dipping sauce, perfect for a quick and satisfying bite.

Serves 1 snack box
32g protein 445 cal
Prep Time 10 min
Cook Time 5 min
Total Time 15 min

Nutrition per serving

Protein
32 g
Calories
445

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

1 servings
  • 7 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

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.

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

Feel free to 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.