high-protein

Microwave Tofu with Oats and Mayonnaise

Name: Microwave Tofu with Oats and Mayonnaise
Prep time: 3 min
Cook time: 5 min
Total time: 8 min
Yield: 1 servings
Ingredients: 142 g Tofu; 127 g Oats; 11 g Mayonnaise; 2 tbsp Water; 0.5 tsp Salt; 0.5 tsp Black pepper; 2 tbsp Soy sauce; 2 tsp Onion powder

⏱️ Prep: 3m🔥 Cook: 5m📊 Total: 8m🎯 easy⭐ 4.9 (11570)

💪 30g+ Proteinmicrowaved🎯 P:E Score: 6.9

🎯 Macro Goal: I need ?g protein

10g50g100g

Servings:

Tofu142 g
Oats127 g
Mayonnaise11 g
Water2 tbsp
Salt0.5 tsp
Black pepper0.5 tsp
Soy sauce2 tbsp
Onion powder2 tsp

💡 Chef Tips

• Use a microwave-safe cover to prevent splatters and help food cook evenly.
• Let food stand for 1-2 minutes after microwaving - it continues to cook from residual heat.
• Cut protein into uniform pieces for even cooking in the microwave.

⭐ Featured

⚡🍳

Classic Avocado Toast with Poached Eggs

Creamy avocado on toasted sourdough topped with perfectly poached eggs, red pepper flakes, and a drizzle of olive oil. A breakfast staple that never gets old.

⏱️ 15m🔥 14g protein⭐ 4.8

Spicy Thai Basil Chicken (Pad Krapow Gai)

An authentic Thai street food classic — minced chicken stir-fried with fresh Thai basil, bird's eye chilies, and oyster sauce. Served over jasmine rice with a fried egg.

⏱️ 25m🔥 38g protein⭐ 4.9

high-proteindairy-free

P:E 7.3💰 Budget