• White Facebook Icon
  • White Twitter Icon
  • White Pinterest Icon
  • White Instagram Icon

Follow me on instagram!


© 2023 by Alison Knight. Proudly created with Wix.com

  • Mindy Campbell, MS, RD

Mizo Honey Glazed Tofu

Need some plant based protein in your life but only have 15 minutes?

These ingredients are a healthy, quick, sustainable sourced way to get some crispy browned sweet and spicy goodness into your life. Plant based proteins emit less carbon emissions in production and are a part of a healthy balanced diet. This recipe goes well with pretty much any vegetable you can find at the farmer's market. Feel free to double the sauce recipe and add to your favorite green. Bok Choy might work great

Those browned tofu edges though


1 Tbsp Red Miso Paste

1 Tbsp Rice Wine Vinegar

1 Tbsp Olive Oil

1 Tbsp Honey

1 tsp red pepper flakes

1 block extra firm tofu

(optional rice and bok choy for a complete meal)


1. Chop Tofu into 1 oz cubes

2. Mix first 5 ingredients above

3. Pour sauce over chopped tofu and let sit for 1 minute or overnight. (Depending on how much time you feel like spending on cooking today)

4. Heat non-stick pan on medium, spray with olive oil

5. Cook tofu 3-4 minutes each side until golden brown and start to get crisp, if sauce starts to darken, lower or remove from heat to prevent burning. (Option to cook your bok choy and rice on the side here).

6. Eat plain as a high protein snack or serve with rice and vegetable for a complete meal!

Star Ingredient facts*:

Tofu is a great source of protein but has healthy fat so it is filling in a very affordable way. Per serving it is at least half the price of meat. Men may especially benefit from it's health super powers. Miso is a fermented food that has a great source of probiotics and prebiotics, but be aware if you are on a low sodium diet to limit and monitor the amount of sodium you get from it.

*This section will veer you away from worrying about calories and instead think about all the other great benefits we are getting from food!