Go Back
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.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 10 minutes
Course Main Course
Servings 1
Calories 208 kcal

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
 
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
 
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
 
0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Chilli flakes
pinch
 
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)
 
 
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 bowl
Servings 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%