Let's talk about snacks.

There's a larger conversation happening about the good vs evil of snacks. The habit itself vs the foods selected. Now, I personally have no issue with snacking when it's conscious and mindful (instead of that time when you roam the kitchen with a bag of crackers in one hand while checking out the contents of the fridge with the other). My tsk tsk moment comes when we talk about what people choose to snack on. I'm not a food guilt-er. I honestly give zero four letter words about if you want to eat Doritos if you love them with all your soul and enjoy every bite. But when you pull something that you just don't even like and won't remember eating? What's the point? That and being hungry a solid ten minutes later...seems like a real time waster doesn't it?

That's where this high protein, nutrient rich snack with tofu and avocado comes in. Before you turn your nose up at tofu, hear me out. Tofu deserves a chance. If you are a tofu beginner, you're probably not going to like this recipe. Just being honest. But I love the chilled tofu with the salty and bright dressing and the creamy avocado. This dish is simple in the best way possible and highly satisfying (not cheesy grits satisfying, but come on man...I am a dietitian). 

The other thing I like about this recipe is the simplicity and attention to detail it requires as an eater. You cannot hork this down in front of your computer. To combine everything in a bite, you have to look at the plate and think about it a little. It's a tiny mental break and a snack in one.

High Protein Tofu Avocado Snack
High Protein Tofu Avocado Snack

Simple and Satisfying Tofu Snack

/// Ingredients ///

  • firm tofu, drained and cubed
  • avocado, sliced
  • juice of 1/2 a lime
  • 1 T olive oil
  • 1 T soy sauce
  • furikake seasoning (find it in the Asian dry goods section next to sushi making needs)
  • seaweed rice crisps (or sesame chips...it's flexible, just find crunchy and salty!)

/// Directions /// Plate tofu and avocado. If you want the dressing to be highly infused, soak the tofu cubes in it for about an hour in the fridge. In this image, it was drizzled just before serving. Whisk together lime, olive oil and soy sauce to make the dressing. Sprinkle furikake seasoning over the top. Break rice crisps over plate. 

High Protein Tofu Avocado Snack


Dietitian Nutritionist. My husband Chris and I create food and beverage photos, videos, stopmotions and recipes. And they're really cool.