Low-Calorie Tofu Salad

Introduction

Cubed silken tofu is tossed with diced cucumber, diced tomato, and crumbled nori, then finished with a refreshing sauce of light soy sauce and black vinegar — a high-protein, low-calorie salad that needs no stovetop and comes together in five minutes. It's ideal as a snack or a light meal during a fitness or weight-management phase: the plant protein in the tofu keeps you satisfied, while the overall calorie count stays well below that of salads dressed with regular dressing.

Nutrition Highlights

• Silken tofu is a source of high-quality plant protein while staying low in calories and fat
• Cucumber and tomato are high in water content, adding hydration with almost no extra calories
• Crumbled nori contributes iodine and umami, adding flavor without resorting to a heavier, high-calorie dressing
• The dish uses no oil at all, making it a great fit for phases when you're watching your total daily calories closely

Tips

• Choose silken or soft tofu for the smoothest texture, which also tastes best chilled
• Cut the tofu gently with the knife rather than pressing down hard, so it doesn't crumble and lose its neat presentation
• Toss the sauce with the salad right before eating — letting it sit too long draws water out of the tofu and dilutes the flavor