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DinnerMexican · 20 min · 2 servingsTacos de tofu a la mexicana

Mexican-style tofu tacos

Each serving has 379 kcal, 23 g of protein, and 8 g of fiber, or 6.1 g of protein per 100 kcal. Ready in 20 minutes; makes 2 servings.

  • High in protein
  • High in fiber
  • Low energy density

Per serving

  • 379 kcalCalories
  • 23 gProtein
  • 8 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 6.1 g of protein per 100 kcal.

Mexican-style tofu tacos, seen from above
Prepared by
Published
Sources
8 primary

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Ingredients

2 servings

Plus, with no meaningful nutrition (not counted in the table):

  • Seeded serrano or jalapeño chile (optional)
  • Ground cumin and mild chili powder (1/2 teaspoon each)
  • Chopped cilantro, juice of 1/2 lime, and salt to taste

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

  1. Drain the tofu, pat it dry with paper towels, and crumble it with a fork.
  2. Heat the oil in a nonstick skillet over medium heat and cook the onion and chile for 2 minutes.
  3. Add the tofu with the cumin and chili powder and stir for 4 to 5 minutes, until hot and golden in spots.
  4. Stir in the tomato and cook 2 minutes more, until it releases its juice; season with salt.
  5. Warm the tortillas on a comal or in a dry skillet, 30 seconds per side.
  6. Fill the tortillas with the tofu, top with the avocado and cilantro, and squeeze the lime over them.

Why it is filling

Crumbled tofu works like a picadillo: it stays soft, soaks up the tomato and onion, and puts protein at the center of the taco. Two small tortillas per serving set the size of the plate from the start, so it is easy to eat the filling first without overdoing the volume. A little avocado adds creaminess without turning dinner into a fatty meal, which tends to sit less well at night on a GLP-1 medication.

In numbers, each serving has 23 g of protein and 8 g of fiber, with an energy density of 96 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein
At least 15 g of protein per serving and 6 g per 100 kcal.
High in fiber
At least 5 g of fiber per serving, a fifth of EFSA’s 25 g daily reference.
Low energy density
100 kcal or less per 100 g of the dish: plenty of volume for few calories.

If your appetite is small

  • Eat the filling first and leave the tortilla for last; if you fill up early, the leftover tofu keeps in the fridge for up to 3 days.
  • If spicy food doesn’t agree with you, skip the chile: the cumin and lime give it plenty of flavor.

Nutrition facts

Values per serving and for the whole recipe (2 servings), calculated from the ingredients. Protein per 100 kcal: 6.1 g.
NutrientPer servingWhole recipe
Calories379 kcal758 kcal
Protein23 g45.9 g
Carbohydrates41 g81.9 g
Fiber8 g15.9 g
Fat16.7 g33.4 g
Approximate weight393 g (14 oz)786 g (28 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
IngredientAmountCaloriesProteinFiber
Firm tofu400 g312 kcal36.2 g3.6 g
Corn tortilla120 g266 kcal6.8 g6.2 g
Tomato170 g31 kcal1.5 g2 g
Onion40 g16 kcal0.4 g0.7 g
Avocado50 g80 kcal1 g3.4 g
Olive oil6 g53 kcal0 g0 g

To plan your meals

More recipes

See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) (FDC ID 172448).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tortillas, ready-to-bake or -fry, corn, without added salt (FDC ID 173241).accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tortillas, ready-to-bake or -fry, corn (FDC ID 175036), sugars value.accessed .
  4. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tomatoes, red, ripe, raw, year round average (FDC ID 170457).accessed .
  5. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Onions, raw (FDC ID 170000).accessed .
  6. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Avocados, raw, all commercial varieties (FDC ID 171705).accessed .
  7. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed .
  8. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .