Low Carb Tofu Cacciatore

Savor the bold Mediterranean flavors of this Low Carb Tofu Cacciatore — a plant-based twist on the classic Italian dish that’s perfect for health-conscious eaters. Packed with protein-rich extra-firm tofu, tender sautéed vegetables, and a zesty tomato sauce infused with capers, kalamata olives, and aromatic herbs, this recipe is both hearty and low in carbs. The tofu is pan-seared to golden perfection, adding a delightful texture, while the simmering sauce brings all the vibrant flavors together. Ready in just 45 minutes, this meal is ideal for busy weeknights or meal prep. Serve it on its own or pair with cauliflower rice or roasted vegetables for a satisfying, gluten-free dinner that’s bursting with nutrition and taste.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 14 oz extra-firm tofu
• 2 tbsp olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 1 medium red bell pepper, sliced
• 1 medium zucchini, sliced into half-rounds
• 14 oz canned diced tomatoes (no sugar added)
• 2 tbsp tomato paste
• 0.5 cup vegetable broth (low sodium)
• 2 tbsp capers
• 0.25 cup kalamata olives, sliced
• 1 tsp dried oregano
• 1 tsp dried basil
• 0.25 tsp crushed red pepper flakes
• 0.5 tsp salt
• 0.25 tsp black pepper
• 2 tbsp fresh parsley, chopped

Directions

Step 1

Press the tofu: Wrap the tofu block in a clean kitchen towel or paper towels and place a heavy object, like a skillet or a book, on top. Press for 15-20 minutes to remove excess moisture.

Step 2

Cut the pressed tofu into 1-inch cubes. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the tofu cubes and cook until golden brown on all sides, about 5-7 minutes. Remove from the skillet and set aside.

Step 3

In the same skillet, add the remaining tablespoon of olive oil. Add the diced onion and sauté for 3-4 minutes, or until translucent. Stir in the minced garlic and cook for another 30 seconds until fragrant.

Step 4

Add the red bell pepper and zucchini to the skillet. Sauté for 5 minutes, stirring occasionally, until the vegetables are slightly softened.

Step 5

Stir in the diced tomatoes, tomato paste, and vegetable broth. Mix well, then add the capers, sliced kalamata olives, oregano, basil, crushed red pepper flakes, salt, and black pepper. Simmer for 10 minutes to allow the flavors to meld.

Step 6

Return the browned tofu to the skillet and gently stir to coat it in the sauce. Simmer for another 5 minutes until the tofu is heated through and the sauce thickens slightly.

Step 7

Remove the skillet from heat and garnish with freshly chopped parsley. Serve warm on its own or with a side of cauliflower rice or roasted vegetables for a complete low-carb meal.

Nutrition Facts

Serving size	(1497.4g)

Amount per serving	% Daily Value*
Calories	1194.8

Total Fat 73.8g	0%
Saturated Fat 11.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 3163.9mg	0%
Total Carbohydrate 72.2g	0%
Dietary Fiber 27.2g	0%
Total Sugars 32.9g
Protein 72.8g	0%

Vitamin D 0IU	0%
Calcium 2954.1mg	0%
Iron 18.5mg	0%
Potassium 3056.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 53.4%

Protein: 23.4%

Carbs: 23.2%