Dinner Low-Calorie Dinner Quick Low-Calorie Dinner 20-Minute Low-Calorie Dinners Tofu Crumbles 4.5 (2) 2 Reviews Crumbled extra-firm tofu is a great stand-in for ground beef for a meatless meal. This vegan substitute is perfect in lasagna, tacos, soup and more. We boost the flavor with garlic powder, paprika and tamari, but feel free to add your own flavorings. By Hilary Meyer Hilary Meyer Hilary Meyer is a recipe developer, tester, and content creator. After graduating from culinary school, she started working the EatingWell Test Kitchen in 2006, developing and testing recipes. EatingWell's Editorial Guidelines Updated on September 19, 2023 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Save Rate PRINT Share Close Prep Time: 15 mins Total Time: 15 mins Servings: 4 Yield: 4 servings Nutrition Profile: Low-Carb Nut-Free Dairy-Free Vegan Vegetarian Egg-Free Low-Calorie Jump to Nutrition Facts Cook Mode (Keep screen awake) Ingredients 1 (16 ounce) package extra-firm tofu, drained, crumbled and patted dry 2 tablespoons tamari ½ teaspoon garlic powder ½ teaspoon paprika 1 tablespoon extra-virgin olive oil Directions Combine tofu, tamari, garlic powder and paprika in a medium bowl. Heat oil in a large nonstick skillet over medium-high heat. Add the tofu mixture and cook, stirring occasionally, until the tofu is nicely browned, 8 to 10 minutes. To make ahead Refrigerate for up to 2 days. Originally appeared: EatingWell.com, May 2018; updated February 2023 Rate It Print Nutrition Facts (per serving) 152 Calories 9g Fat 4g Carbs 13g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1/2 cup Calories 152 % Daily Value * Total Carbohydrate 4g 1% Dietary Fiber 2g 6% Total Sugars 1g Protein 13g 25% Total Fat 9g 12% Saturated Fat 1g 7% Vitamin A 184IU 4% Folate 0mcg 0% Sodium 500mg 22% Calcium 98mg 8% Iron 2mg 12% Magnesium 1mg 0% Potassium 11mg 0% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.