Swapping tofu for the bread in these meal-prep Caesar salad bowls bumps up the satiety factor with 18 grams of protein. These crispy tofu croutons originally appeared in Lauren Grant's recipe for Diabetic Living magazine (see Associated Recipes). Lacinato kale, also known as dinosaur kale or Tuscan kale, has flat, dark green-blue leaves--and its tenderness makes it perfect for eating raw, like in this salad. Source: Eatingwell.com, July 2019

Carolyn A. Hodges, R.D.


Tofu Croutons


Instructions Checklist
  • To prepare tofu croutons: Arrange tofu on a baking sheet between layers of paper towels. Top with another pan, place a heavy can on top and let drain for 15 minutes. Whisk lemon juice, Worcestershire, garlic powder and onion powder in a large bowl. Add the tofu and toss to coat. Let stand for 15 minutes or refrigerate for up to 2 hours. Transfer the tofu to a plate, discarding liquid.

  • Heat 1 1/2 teaspoons oil in a large cast-iron skillet over medium heat until shimmering. Cook half the tofu until golden and crisp on all sides, 6 to 8 minutes; transfer to a paper-towel-lined plate to drain and cool. Repeat with the remaining oil and tofu.

  • To prepare salad: Toss kale and nutritional yeast in a large bowl. Divide among 4 lidded single-serving containers. Top each with 1/2 cup of the croutons and 1 tablespoon pumpkin seeds. Divide dressing among 4 small lidded containers or jars.

  • Seal the containers and refrigerate for up to 4 days. Toss each salad with the dressing and top with 1/4 avocado (sliced) just before serving.


To make ahead: Refrigerate for up to 4 days.

Nutrition Facts

400 calories; 27.9 g total fat; 4.3 g saturated fat; 6 mg cholesterol; 423 mg sodium. 670 mg potassium; 19.5 g carbohydrates; 8.6 g fiber; 2 g sugar; 20.3 g protein; 3340 IU vitamin a iu; 51 mg vitamin c; 90 mcg folate; 137 mg calcium; 4 mg iron; 86 mg magnesium; 5 mg thiamin;