Golden, air-fried tofu pieces are served atop a crisp green salad of lettuce and cucumber, with a tangy relish of finely diced gherkin and anchovy. Half a ripe avocado is fanned on the side, seasoned with Celtic sea salt, black pepper, and chilli flakes. A dollop of low-fat, low-calorie mayonnaise completes this balanced, high-protein, and keto-friendly meal.
Instructions
- Prepare the tofu: Press the tofu for at least 10 minutes to remove excess moisture. Cut into bite-sized cubes. Toss with a little olive oil, salt, and pepper. Air fry at 200°C (400°F) for 10–12 minutes, shaking halfway, until golden and crisp.
- Prepare the salad: Arrange lettuce leaves and cucumber slices in a bowl. In a small bowl, mix the finely diced gherkin and anchovy fillets.
- Assemble: Add the crispy tofu pieces to the salad. Scatter the gherkin-anchovy relish over the top. Fan the sliced avocado on one side of the bowl.
- Season: Sprinkle the avocado with Celtic sea salt, black pepper, and a pinch of chilli flakes.
- Serve: Add a dollop of low fat, low calorie mayonnaise on the side. Enjoy immediately!
Notes
Keto Meal Description and Nutrition Highlights
This bowl is a powerhouse of plant and marine protein, healthy fats, and fibre. The tofu provides a satisfying, chewy bite and soaks up the salad’s bold flavours. The anchovy and gherkin relish adds a salty, umami punch, while creamy avocado and a light mayo dip keep things fresh and satisfying. It’s low in carbs, high in protein, and full of micronutrients—perfect for a light lunch or dinner.Ingredients
|
Ingredient
|
Quantity
|
Â
|
Cals
|
Total Carbs (g)
|
Dietary Fibre (g)
|
Net Carbs (g)
|
Sugars (g)
|
Fat (g)
|
Sat (g)
|
Poly (g)
|
Mono (g)
|
Trans (g)
|
Protein (g)
|
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
|
Firm tofu (pressed)
|
120
|
g
|
86
|
1.2
|
0.6
|
0.6
|
0.3
|
4.8
|
0.7
|
1.2
|
2.1
|
0.0
|
9.6
|
|
Lettuce (mixed leaves)
|
40
|
g
|
6
|
0.7
|
0.3
|
0.4
|
0.2
|
0.1
|
0.0
|
0.0
|
0.0
|
0.0
|
0.5
|
|
Cucumber (sliced)
|
40
|
g
|
6
|
0.8
|
0.2
|
0.6
|
0.2
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.2
|
|
Gherkin (finely diced)
|
15
|
g
|
2
|
0.4
|
0.2
|
0.2
|
0.1
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.1
|
|
Anchovy fillets (finely diced, in olive oil, drained)
|
5
|
g
|
8
|
0.0
|
0.0
|
0.0
|
0.0
|
0.4
|
0.1
|
0.1
|
0.2
|
0.0
|
1.1
|
|
Avocado (half, sliced)
|
50
|
g
|
80
|
2.5
|
2.0
|
0.5
|
0.1
|
7.4
|
0.9
|
1.0
|
5.2
|
0.0
|
1.0
|
|
Celtic sea salt
|
to taste
|
Â
|
0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
|
Black pepper
|
to taste
|
Â
|
0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
|
Chilli flakes
|
pinch
|
Â
|
0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
|
Low fat, low calorie mayonnaise
|
15
|
g
|
20
|
0.5
|
0.0
|
0.5
|
0.1
|
1.5
|
0.2
|
0.2
|
0.8
|
0.0
|
0.1
|
|
Total (per bowl)
|
Â
|
Â
|
208
|
6.1
|
3.3
|
2.8
|
1.0
|
14.2
|
1.9
|
3.5
|
8.3
|
0.0
|
12.6
|
Nutrition Facts
Serving size: 1 bowlServings per container: 1
|
Amount per serving
|
Value
|
% Daily Value*
|
|---|---|---|
|
Calories
|
208
|
10%
|
|
Fat
|
14.2g
|
22%
|
|
– Sat
|
1.9g
|
10%
|
|
– Poly
|
3.5g
|
—
|
|
– Mono
|
8.3g
|
—
|
|
– Trans
|
0.0g
|
—
|
|
Cholesterol
|
0mg
|
0%
|
|
Sodium
|
350mg
|
15%
|
|
Total Carbs
|
6.1g
|
2%
|
|
– Dietary Fibre
|
3.3g
|
13%
|
|
– Net Carbs
|
2.8g
|
—
|
|
– Total Sugars
|
1.0g
|
—
|
|
Protein
|
12.6g
|
25%
|