If you're short on time but still want a hearty, keto-friendly meal packed with nutrition, this Keto Tofu and Spinach Casserole is the answer. It takes only 10 minutes from start to finish and delivers rich flavors from fresh veggies, firm tofu, and a perfectly spiced tomato base.
This quick casserole is ideal for anyone following a plant-based ketogenic diet. With just 7 grams of net carbs and 222 calories per serving, it’s a guilt-free way to stay full, energized, and in ketosis — even on your busiest days.
Why Tofu and Spinach Are Keto Superfoods
Tofu is an excellent source of plant-based protein and contains all nine essential amino acids. A 100g serving offers approximately 8g of protein and only 1.9g net carbs, making it one of the most keto-compatible vegan proteins.
Spinach, on the other hand, is incredibly low in carbs and high in nutrients such as magnesium, potassium, and iron. One cup of cooked spinach contains about 4g of carbs — with nearly 3g coming from fiber — making it another staple in keto vegan cooking. Plus, spinach is rich in antioxidants like lutein and zeaxanthin, which support eye and heart health.
Nutrition Information (Per Serving)
- Calories: 222 kcal
- Fats: 15g (60%)
- Proteins: 17g (26%)
- Carbohydrates: 7g (13%)
Ingredients
- 1 block firm tofu, drained, pressed, and cubed
- 1 bell pepper, diced
- ½ white onion, minced
- 2 tbsp olive oil
- 100 grams fresh spinach
- ½ cup diced tomatoes (canned or fresh)
- 1 tsp paprika
- 1 tsp garlic powder
- Salt and pepper to taste
Instructions
- Heat a medium-sized pot over medium heat. Add olive oil and sauté onions until translucent.
- Add tofu cubes and cook until slightly golden on the edges (about 2–3 minutes).
- Stir in bell pepper, spinach, and diced tomatoes.
- Sprinkle with paprika, garlic powder, salt, and pepper.
- Simmer everything for about 5 minutes until the spinach wilts and flavors meld together.
- Serve hot as a main dish or pair with cauliflower rice for extra volume.
Quick, Customizable, and Meal-Prep Friendly
This tofu and spinach casserole isn’t just healthy — it’s also incredibly flexible. Try adding mushrooms, zucchini, or a pinch of chili flakes for extra kick. You can even meal prep it in batches and store in the fridge for up to 4 days, making it perfect for busy professionals and keto dieters alike.
Time-saving tip: Use pre-pressed tofu and pre-washed spinach to cut down your prep time to under 5 minutes!
More Plant-Based Keto Recipe Inspiration
If you’re loving the ease and nutrition of this casserole, explore more meat-free keto meals that support your health and weight-loss goals.
🎁 Get your FREE 21 Keto Recipes Cookbook — it includes delicious low-carb vegan meals, desserts, and fat-burning snacks. No sign-up required!