Crispy Greek Tofu Bowls with Fresh Veggies and Feta

A vibrant, protein-packed vegetarian bowl layered with Mediterranean flavor!

This Greek Tofu Bowl is everything you want in a nourishing meal—crispy baked tofu coated in a tangy yogurt crust, tossed with fresh cucumber, juicy tomatoes, bell peppers, and creamy feta. Perfect for lunch, dinner, or meal prep, this bowl is satisfying, healthy, and bursting with color and flavor.

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 Ingredients

For the Tofu:

1 block firm or extra-firm tofu, pressed and cut into ½-inch slices

Salt and pepper, to taste

½ cup plain Greek yogurt

1 tablespoon lemon juice

1 clove garlic, minced

1 teaspoon dried oregano

¾ cup seasoned breadcrumbs (or panko for extra crunch)

Olive oil spray

For the Bowl:

1 cucumber, diced into 1-inch chunks

1 bell pepper (any color), diced

1 cup cherry tomatoes, halved

¼ small red onion, thinly sliced

¼ cup crumbled feta cheese

For the Dressing:

3 tablespoons olive oil

2 tablespoons lemon juice

1 teaspoon Dijon mustard

1 teaspoon honey or maple syrup

Salt and pepper, to taste

Optional: 1 teaspoon chopped fresh dill or parsley

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Instructions

1. Prepare the Tofu

Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.

Slice tofu into ½-inch thick pieces. Lightly season both sides with salt and pepper.

In a shallow bowl, whisk together the Greek yogurt, lemon juice, garlic, and oregano.

Working one slice at a time, coat each tofu piece in the yogurt mixture using a spoon or your hands.

Transfer coated tofu slices to a clean plate and repeat until all are coated.

2. Bread and Bake

Pour breadcrumbs into a shallow dish. Press each yogurt-coated tofu slice into the breadcrumbs until fully coated.

Place breaded tofu slices on the prepared baking sheet and lightly spray the tops with olive oil.

Bake for 20 minutes, flip carefully, then bake an additional 20 minutes until golden and crisp on both sides.

Remove from the oven and let cool for 5 minutes before assembling the bowls.

3. Prepare the Vegetables

While tofu bakes, dice the cucumber and bell pepper into bite-sized chunks, halve the cherry tomatoes, and thinly slice the red onion.

4. Make the Dressing

In a small bowl or jar, whisk together olive oil, lemon juice, mustard, honey, salt, and pepper until emulsified.

Stir in fresh dill or parsley, if using.

5. Assemble the Bowls

Divide the vegetables evenly between two shallow bowls.

Top each bowl with 4 crispy tofu slices.

Drizzle the dressing generously over the top and finish with a sprinkle of crumbled feta.

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 Serving Suggestions

Serve over cooked quinoa, couscous, or leafy greens for a more filling meal.

Add kalamata olives or a dollop of hummus for extra Mediterranean flair.

Store leftover tofu separately to keep it crisp when reheating.

 Nutrition Information (Per Serving)

Calories: 485 kcal

Protein: 32 g

Carbohydrates: 30 g

Fat: 27 g

Saturated Fat: 5.5 g

Cholesterol: 16 mg

Sodium: 682 mg

Fiber: 6 g

Sugar: 9 g