Crispy Tofu Katsu with Cabbage

Dinner · Easy · 30 min (12 prep + 18 cook) · Makes 1 serving (~70 g protein). Use the planner's servings stepper to batch-cook.
High-proteinGluten-freeVegetarianDairy-free
Crispy Tofu Katsu with Cabbage — high-protein dinner recipe

Crispy Tofu Katsu with Cabbage delivers 70 g of protein for just 14 g net carbs — a quick dinner that comes together fast. It keeps net carbs low and added sugar near zero, so your energy stays steady.

70 gProtein
14 gNet carbs
26 gFat
7 gFiber
570Calories

Ingredients

  • 350 g Extra-firm tofu
  • 1 Large egg
  • 30 g Almond flour & nutritional yeast
  • 120 g Shelled edamame
  • 120 g Shredded cabbage
  • 2 tbsp Sugar-free katsu/tonkatsu sauce

Equipment

  • non-stick skillet

Method

  1. Slice the pressed tofu into slabs; dip in beaten egg then the almond flour and nutritional yeast.
  2. Pan-fry or air-fry until deeply golden and crisp.
  3. Serve sliced over shredded cabbage and warm edamame, drizzled with katsu sauce.

Storage & make-ahead

Fridge: keeps 3–4 days in an airtight container — reheat gently. Most portions freeze well for up to 2 months; thaw overnight.

Tip

A vegetarian katsu that genuinely hits 70 g — tofu, egg, nutritional yeast and edamame stack up.

Dietary swaps

Nut-free: Almond flour & nutritional yeast → sunflower-seed flour (for nut allergies — seeds work just as well)

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

Full nutrition (estimated, per serving): 570 kcal · 70 g protein · 14 g net carbs · 26 g fat (5.5 g sat) · 7 g fiber · 9.5 g sugar · 130 mg sodium. Allergens: Egg, Soy, Nuts. Macros are realistic estimates from standard food-composition values; brands and portions vary.

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