Protein-Packed Potato-Tofu Skillet
Satisfying, high-protein skillet inspired by Mediterranean flavors. Crispy potatoes with tofu, colorful vegetables, finished with a tangy yogurt–tahini sauce and creamy avocado for a bright, nourishing one-pan meal.
- Prep Time: 10 min
- Cook Time: 20 min
Servings:
2 servings
(originally 1 serving)Ingredients(scaled)
- 300 g firm tofu, pressed and cubed
- 2 medium potato (250 g), diced
- 2 1/2 cup mixed bell pepper strips
- 2 1/2 cup zucchini, sliced
- 2 tbsp olive oil
- 2 1/2 tsp garlic powder
- 2 1/2 tsp smoked paprika
- 2 1/4 tsp salt
- 2 1/4 tsp black pepper
- 2 1/2 cup plain yogurt
- 2 tbsp tahini
- 2 tsp lemon juice
- 2 1/4 avocado, sliced
- 2 Optional: chopped fresh parsley for garnish
Instructions
- Heat 1/2 tbsp olive oil in a skillet over medium heat; add diced potato and cook 6–8 minutes until edges are golden and tender, stirring occasionally.
- Add tofu cubes, garlic powder, smoked paprika, salt, and pepper; cook 4–5 minutes until tofu is lightly browned.
- Stir in bell peppers and zucchini; cook 4 minutes until vegetables are just tender.
- Meanwhile, whisk yogurt, tahini, lemon juice, and a pinch of salt in a small bowl to form a smooth sauce.
- Spoon 1–2 tbsp sauce over the skillet and gently stir to coat; top with avocado slices and parsley if using.
Chef’s Pro Tips
- Press tofu well to maximize browning.
- Crisp potatoes first for best texture.
- Use lemon-tahini sauce to brighten the dish.
Serving Suggestions
Pair with a light salad or warm flatbread to complete the meal.
Storage Instructions
Store leftovers in an airtight container in the fridge for up to 2 days; reheat gently on the stove.
Nutritional Estimates
Per serving · 2 servings total
| calories | 520 |
|---|---|
| protein | 28 |
| carbohydrates | 46 |
| fat | 22 |
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