InternationalBreakfastVegetarianVeganUnder 300 CaloriesQuick Meals30 Minute Meals

Tofu and Tomato Toasts

Name: Tofu and Tomato Toasts
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Cuisine: International
Ingredients: 2 count (70 g) Sliced Bread; 80 g Tofu; 2 slice (20 g) Tomato

Tofu and Tomato Toasts is a Breakfast international recipe with 246 calories per serving, nutrition details, and step-by-step preparation guidance.

Calories

246 kcal

Total Time

10 min

Servings

Protein

14 g

Ingredients

Sliced Bread2 count (70 g)
Tofu80 g
Tomato2 slice (20 g)

Instructions

1
Step 1
Drain the tofu and slice. Season with salt, pepper and any other seasoning you like.
2
Step 2
Heat the oil in a pan. Once heated, add the tofu and cook each side for 2-4 minutes until brown.
3
Step 3
If you want, you can add some tomato slices to the pan.
4
Step 4
Add the tofu slice on the toast and then the tomato. Optional: Sprinkle with some oregano.

Nutrition Snapshot

Macros and micros at a glance

Calories

246

Protein

14g

Carbs

37.5g

Fat

5.9g

Fiber

2.6g

Micronutrients

Calcium

310.5 mg • 31.1% of daily target daily value

Folate

18.2 mcg • 4.6% of daily target daily value

Iron

3.69 mg • 20.5% of daily target daily value

Magnesium

50.63 mg • 12.1% of daily target daily value

Omega-3

0.28 g • 17.3% of daily target daily value

Potassium

247.7 mg • 9.5% of daily target daily value

Selenium

24.16 mcg • 43.9% of daily target daily value

Sodium

344.5 mg • 15% of daily target daily value

Vitamin A

8.4 mcg • 0.9% of daily target daily value

Vitamin C

2.9 mg • 3.2% of daily target daily value

Vitamin E

0.12 mg • 0.8% of daily target daily value

Vitamin K

3.5 mcg • 2.9% of daily target daily value

Zinc

1.31 mg • 11.9% of daily target daily value

Unlock Micronutrients In The App

See vitamins and minerals in Forkd AI.

Download the app to check micronutrients while keeping your calories and macros in one place.

Download Forkd AI on the App Store

Diet and Allergen Guide

Vegetarian

Yes

Vegan

Yes

Gluten Free

Dairy Free

Allergens

Tree NutGlutenSoy

Meal Prep and Storage

Make it easier to prep ahead

Tofu and Tomato Toasts can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style.

Frequently Asked Questions

Common questions about Tofu and Tomato Toasts

How many calories are in Tofu and Tomato Toasts?

Tofu and Tomato Toasts has about 246 calories per serving based on the current ingredient list and serving size on this page.

Is Tofu and Tomato Toasts suitable for vegetarians?

Yes. Tofu and Tomato Toasts is suitable for vegetarians as written.

Is Tofu and Tomato Toasts gluten-free?

Tofu and Tomato Toasts is not reliably gluten-free as written because it includes Sliced Bread. You can often adapt it with gluten-free swaps if needed.

Are there any allergen ingredients in Tofu and Tomato Toasts?

Yes. This recipe includes Tree Nut, Gluten, and Soy. Always review ingredient labels if you are cooking for an allergy-sensitive household.

Can I make Tofu and Tomato Toasts ahead of time?

Tofu and Tomato Toasts can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style.

Personalize This Recipe