Sesame Tofu & Edamame Bowl

Lunch · Easy · 25 min (10 prep + 15 cook) · Makes 1 serving (~70 g protein). Use the planner's servings stepper to batch-cook.
High-proteinGluten-freeVegetarianDairy-free
Sesame Tofu & Edamame Bowl — high-protein lunch recipe

Sesame Tofu & Edamame Bowl delivers 70 g of protein for just 13 g net carbs — a quick lunch that comes together fast. It keeps net carbs low and added sugar near zero, so your energy stays steady.

70 gProtein
13 gNet carbs
26 gFat
9 gFiber
540Calories

Ingredients

  • 300 g Extra-firm tofu
  • 150 g Shelled edamame
  • 20 g Hemp hearts
  • 2 tbsp Tamari or soy sauce
  • 1 tbsp Sesame oil
  • Rice vinegar & fresh ginger, to taste
  • 1 tbsp Toasted sesame seeds & scallion

Equipment

  • non-stick skillet

Method

  1. Press the tofu, cube it, and pan-fry or air-fry until golden and crisp on all sides.
  2. Steam or microwave the edamame until tender.
  3. Toss tofu and edamame with tamari, sesame oil, rice vinegar and ginger.
  4. Top with hemp hearts, sesame seeds and scallion.

Storage & make-ahead

Best assembled fresh. Prep the components up to 2 days ahead, keep chilled, and combine just before eating.

Tip

A fully plant-based 70 g meal. Extra-firm tofu, edamame and hemp hearts stack the protein while keeping net carbs in range.

Dietary swaps

Soy-free: Extra-firm tofu → paneer, or extra chicken / egg; Shelled edamame → green peas or lima beans; Tamari or soy sauce → coconut aminos (note: a couple of these shift the protein source slightly)

Full nutrition (estimated, per serving): 540 kcal · 70 g protein · 13 g net carbs · 26 g fat (5 g sat) · 9 g fiber · 5.5 g sugar · 1690 mg sodium. Allergens: Soy. Macros are realistic estimates from standard food-composition values; brands and portions vary.

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