High Protein Vegan Meal Prep – Creamy Tuscan Tofu

Introduction

If you’re looking for a high-protein vegan meal prep that’s comforting, flavorful, and totally dairy-free, this Creamy Tuscan Tofu delivers in every way. It features crispy, golden tofu tossed in a velvety cashew-based sauce infused with garlic, sun-dried tomatoes, spinach, and Italian herbs — all served with your choice of grains or veggies.

Packed with plant-based protein and healthy fats, this creamy Tuscan-style dish is perfect for weekly meal prep, weeknight dinners, or a satisfying lunch that travels well. It tastes indulgent but is made with wholesome, clean ingredients.

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Ingredients Overview

Extra-Firm Tofu

This is the protein powerhouse of the dish — chewy, hearty, and perfect for absorbing flavor. Press it for 15–20 minutes to remove excess water and help it crisp up when cooked.

Tip: Use high-protein tofu if available for even more protein per serving.

Raw Cashews

These form the base of the creamy, dairy-free sauce. Soak them in hot water for 15–30 minutes to ensure a silky blend.

Substitute: Use sunflower seeds for a nut-free version or store-bought vegan cream cheese in a pinch.

Sun-Dried Tomatoes

Packed with bold, tangy-sweet flavor that adds depth to the sauce.

• Use oil-packed tomatoes (drained) or dry-packed rehydrated in hot water

Fresh Spinach

Wilts beautifully into the warm sauce and adds color, fiber, and nutrients.

Alternative: Use kale or chopped Swiss chard.

Garlic & Onion

Sautéed aromatics that create the savory base for both the tofu and the sauce.

Vegetable Broth

Used to thin the sauce while adding savory flavor — choose a low-sodium option to better control saltiness.

Nutritional Yeast

Adds a subtle cheesy, umami flavor to the sauce without dairy.

Italian Herbs

Use dried Italian seasoning or a mix of oregano, basil, and thyme for that classic Tuscan flavor.

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Step-by-Step Instructions

1. Press and Cook the Tofu

• Press 1 block (14 oz) extra-firm tofu for 20 minutes.
• Cut into cubes or slabs.
• In a nonstick skillet, heat 1 tbsp oil over medium heat.
• Cook tofu until golden and crispy on all sides, about 8–10 minutes.
• Season with salt, pepper, and a pinch of garlic powder. Set aside.

2. Soak and Blend the Sauce

While the tofu cooks:

• Soak ½ cup raw cashews in hot water for at least 15 minutes.
• Drain and blend with:
  • ¾ cup vegetable broth
  • 2 tbsp nutritional yeast
  • 1 clove garlic
  • 1 tbsp lemon juice
  • Salt and pepper to taste
• Blend until ultra-smooth and creamy. Set aside.

3. Sauté the Aromatics

• In the same skillet, heat 1 tbsp oil.
• Add ½ onion (diced) and cook until soft (3–4 minutes).
• Stir in 2–3 cloves minced garlic and cook for 1 minute.
• Add ¼ cup chopped sun-dried tomatoes and cook 1 more minute.

4. Build the Sauce

• Lower heat to medium-low.
• Add the blended cashew cream to the skillet.
• Stir in 2 big handfuls of fresh spinach and cook until wilted.
• Return tofu to the pan and stir to coat evenly in the sauce.
• Add water or broth to loosen if sauce gets too thick.

5. Serve or Meal Prep

• Spoon into containers with:
  • Brown rice
  • Quinoa
  • Pasta
  • Roasted potatoes
  • Steamed green veggies

Let cool completely before sealing for storage.

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Tips, Variations & Substitutions

Meal Prep Storage

• Keeps well in the fridge for up to 4 days
• Reheat with a splash of broth or plant milk to loosen the sauce
• Best stored in glass containers for easy microwave reheating

Flavor Add-Ins

• Red chili flakes for heat
• Fresh basil or parsley for garnish
• Sautéed mushrooms for an extra umami boost
• Roasted cherry tomatoes instead of sun-dried

Substitutions

• Tofu: Try tempeh, chickpeas, or seitan for variety
• Cashews: Use soaked sunflower seeds or silken tofu for nut-free cream
• Spinach: Swap with chopped kale, arugula, or even zucchini ribbons

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Nutritional & Health Notes (Per Serving, Approx. 1/4 Recipe with Grain)

• Calories: ~450–500
• Protein: 20–25g
• Carbs: 30–40g (depending on grain)
• Fat: 22–28g
• Fiber: 5–7g

This dish is:

• 100% vegan
• High in plant-based protein
• Naturally gluten-free (check broth and grains)
• Rich in healthy fats from cashews and tofu

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FAQs

Q1: Can I make this nut-free?

A1: Yes! Replace the cashews with soaked sunflower seeds or silken tofu to create a similar creamy sauce.

Q2: Can I bake the tofu instead of pan-frying?

A2: Definitely. Bake tofu cubes at 400°F (200°C) for 25–30 minutes, flipping halfway, until crispy.

Q3: Can I freeze this meal?

A3: The sauce may separate slightly after freezing, but it can be frozen. Reheat slowly and stir well to bring it back together.

Q4: What grains work best for serving?

A4: Brown rice, farro, couscous, quinoa, or even pasta all pair beautifully with the creamy sauce.

Q5: Can I use pre-cooked tofu or flavored tofu?

A5: Yes. Pre-marinated or smoked tofu adds even more flavor and saves time — just chop and heat it before adding to the sauce.

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