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Prep Time10 minutes
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Cook Time10 minutes (air frying tofu)
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Serving1
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Serv Size1 bowl
Summary
Golden, air-fried tofu pieces are served atop a crisp green salad of lettuce and cucumber, with a tangy relish of finely diced gherkin and anchovy. Half a ripe avocado is fanned on the side, seasoned with Celtic sea salt, black pepper, and chilli flakes. A dollop of low-fat, low-calorie mayonnaise completes this balanced, high-protein, and keto-friendly meal.
Keto Meal Description and Nutrition Highlights
This bowl is a powerhouse of plant and marine protein, healthy fats, and fibre. The tofu provides a satisfying, chewy bite and soaks up the salad’s bold flavours. The anchovy and gherkin relish adds a salty, umami punch, while creamy avocado and a light mayo dip keep things fresh and satisfying. It’s low in carbs, high in protein, and full of micronutrients—perfect for a light lunch or dinner.
Ingredients
Ingredient |
Quantity |
Cals |
Total Carbs (g) |
Dietary Fibre (g) |
Net Carbs (g) |
Sugars (g) |
Fat (g) |
Sat (g) |
Poly (g) |
Mono (g) |
Trans (g) |
Protein (g) |
|
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Firm tofu (pressed) |
120 |
g |
86 |
1.2 |
0.6 |
0.6 |
0.3 |
4.8 |
0.7 |
1.2 |
2.1 |
0.0 |
9.6 |
Lettuce (mixed leaves) |
40 |
g |
6 |
0.7 |
0.3 |
0.4 |
0.2 |
0.1 |
0.0 |
0.0 |
0.0 |
0.0 |
0.5 |
Cucumber (sliced) |
40 |
g |
6 |
0.8 |
0.2 |
0.6 |
0.2 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.2 |
Gherkin (finely diced) |
15 |
g |
2 |
0.4 |
0.2 |
0.2 |
0.1 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.1 |
Anchovy fillets (finely diced, in olive oil, drained) |
5 |
g |
8 |
0.0 |
0.0 |
0.0 |
0.0 |
0.4 |
0.1 |
0.1 |
0.2 |
0.0 |
1.1 |
Avocado (half, sliced) |
50 |
g |
80 |
2.5 |
2.0 |
0.5 |
0.1 |
7.4 |
0.9 |
1.0 |
5.2 |
0.0 |
1.0 |
Celtic sea salt |
to taste |
0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
|
Black pepper |
to taste |
0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
|
Chilli flakes |
pinch |
0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
|
Low fat, low calorie mayonnaise |
15 |
g |
20 |
0.5 |
0.0 |
0.5 |
0.1 |
1.5 |
0.2 |
0.2 |
0.8 |
0.0 |
0.1 |
Total (per bowl) |
208 |
6.1 |
3.3 |
2.8 |
1.0 |
14.2 |
1.9 |
3.5 |
8.3 |
0.0 |
12.6 |
Nutrition Facts
Serving size: 1 bowl
Servings per container: 1
Amount per serving |
Value |
% Daily Value* |
|---|---|---|
Calories |
208 |
10% |
Fat |
14.2g |
22% |
– Sat |
1.9g |
10% |
– Poly |
3.5g |
— |
– Mono |
8.3g |
— |
– Trans |
0.0g |
— |
Cholesterol |
0mg |
0% |
Sodium |
350mg |
15% |
Total Carbs |
6.1g |
2% |
– Dietary Fibre |
3.3g |
13% |
– Net Carbs |
2.8g |
— |
– Total Sugars |
1.0g |
— |
Protein |
12.6g |
25% |
Directions
Prepare the tofu: Press the tofu for at least 10 minutes to remove excess moisture. Cut into bite-sized cubes. Toss with a little olive oil, salt, and pepper. Air fry at 200°C (400°F) for 10–12 minutes, shaking halfway, until golden and crisp.
Prepare the salad: Arrange lettuce leaves and cucumber slices in a bowl. In a small bowl, mix the finely diced gherkin and anchovy fillets.
Assemble: Add the crispy tofu pieces to the salad. Scatter the gherkin-anchovy relish over the top. Fan the sliced avocado on one side of the bowl.
Season: Sprinkle the avocado with Celtic sea salt, black pepper, and a pinch of chilli flakes.
Serve: Add a dollop of low fat, low calorie mayonnaise on the side. Enjoy immediately!
Daz
Owner and creator of Keto.Land, Mid-life-crisis weight loss advocate, living proof that you can't out train a poor diet.
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