Dinner40 min · 2 servingsTofu al horno con pimentón y verduras

Baked tofu with paprika and vegetables

Name: Baked tofu with paprika and vegetables
Prep time: 40 min
Total time: 40 min
Yield: 2 servings
Ingredients: 300 g (11 oz) firm tofu, cubed (about 3/4 of a 14-oz block); 200 g (7 oz) zucchini, cut into half-moons (1 medium); 150 g (5.5 oz) red bell pepper, cut into strips (1 large); 40 g (1.5 oz) red onion, cut into thin wedges (about 1/2 small); 10 g olive oil (2 teaspoons); Sweet or smoked paprika (2 teaspoons); Garlic powder, oregano, salt, and pepper to taste; Juice of 1/2 lemon

Each serving has 206 kcal, 15.7 g of protein, and 4.3 g of fiber, or 7.6 g of protein per 100 kcal. Ready in 40 minutes; makes 2 servings.

High in protein
Easy to digest
Low energy density
Hydrating

Per serving

206 kcalCalories
15.7 gProtein
4.3 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 7.6 g of protein per 100 kcal.

Prepared by: Alex Gonzalez
Published: September 23, 2026
Sources: 6 primary

No clinical review. No advertising from drug companies and no affiliate links.How we work

Ingredients

2 servings

300 g11 ozfirm tofu, cubed (about 3/4 of a 14-oz block)
200 g7 ozzucchini, cut into half-moons (1 medium)
150 g5.5 ozred bell pepper, cut into strips (1 large)
40 g1.5 ozred onion, cut into thin wedges (about 1/2 small)
10 golive oil (2 teaspoons)

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

Sweet or smoked paprika (2 teaspoons)
Garlic powder, oregano, salt, and pepper to taste
Juice of 1/2 lemon

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

Preheat the oven to 400 °F (200 °C) and line a baking sheet with parchment paper.
Wrap the tofu in paper towels, set something heavy on top for 10 minutes to press out the water, and cut it into 3/4-inch (2 cm) cubes.
In a bowl, toss the tofu with half the oil, the paprika, garlic powder, salt, and pepper until well coated.
In another bowl, toss the zucchini, bell pepper, and onion with the rest of the oil, the oregano, and a pinch of salt.
Spread the tofu and vegetables on the sheet in a single layer and bake for 25 minutes, turning halfway, until the tofu is golden at the edges.
Squeeze the lemon juice over the top and serve hot.

Why it is filling

Firm tofu brings plant protein in a light bite, and baking makes it golden outside and tender inside with no frying. The roasted vegetables add volume, water, and some fiber, and paprika adds plenty of flavor without adding fat. It is a warm, gentle dinner that mostly cooks itself while it is in the oven.

In numbers, each serving has 15.7 g of protein and 4.3 g of fiber, with an energy density of 59 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.
Easy to digest: A soft dish with little fat (20 g or less per serving) and no large amounts of ingredients that often cause gas or nausea. This is an editorial call, not a measurement.
Low energy density: 100 kcal or less per 100 g of the dish: plenty of volume for few calories.
Hydrating: At least 85 g of water per 100 g of the dish, not counting cooking water.

If your appetite is small

If a full serving is too much, start with the tofu and save some of the vegetables to go with another meal.
Baked tofu keeps for 3 days in the fridge and is good cold, in a salad or tucked into a corn tortilla.

Nutrition facts

Values per serving and for the whole recipe (2 servings), calculated from the ingredients. Protein per 100 kcal: 7.6 g.
Nutrient	Per serving	Whole recipe
Calories	206 kcal	411 kcal
Protein	15.7 g	31.5 g
Carbohydrates	13.8 g	27.6 g
Fiber	4.3 g	8.5 g
Fat	11.8 g	23.6 g
Approximate weight	350 g (12 oz)	700 g (25 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.
Ingredient	Amount	Calories	Protein	Fiber
Firm tofu	300 g	234 kcal	27.1 g	2.7 g
Zucchini	200 g	34 kcal	2.4 g	2 g
Red bell pepper	150 g	39 kcal	1.5 g	3.2 g
Onion	40 g	16 kcal	0.4 g	0.7 g
Olive oil	10 g	88 kcal	0 g	0 g

To plan your meals

Daily protein calculator: an indicative protein range per day and per meal, to see how much of it this recipe covers.
Weekly menu for small appetites: seven days of small portions with the protein spread across meals, ready to print.

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See all recipes

Sources

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

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 September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Squash, summer, zucchini, includes skin, raw (FDC ID 169291).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Peppers, sweet, red, raw (FDC ID 170108).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Onions, raw (FDC ID 170000).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed September 23, 2026.
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 September 23, 2026.