Here’s a high-protein, savory twist on oatmeal featuring miso-glazed tofu and scallions
a unique, muscle-friendly meal perfect for bodybuilders or anyone looking to switch up their breakfast game! 🥢🍚
Savory Oatmeal with Miso-Glazed Tofu
Ingredients (Serves 2)
For the oatmeal:
- 1 cup rolled oats
- 2 cups low-sodium vegetable broth (or water)
- 1 tbsp soy sauce or tamari
- 1 tsp sesame oil
- 1/4 tsp garlic powder
- Optional: 1/4 tsp grated ginger
For the miso-glazed tofu:
- 1 block firm tofu (14 oz, pressed and cubed)
- 1 tbsp white miso paste
- 1 tbsp soy sauce or tamari
- 1 tbsp rice vinegar
- 1 tsp honey or maple syrup
- 1 tsp sesame oil
- 1 garlic clove (minced)
Toppings:
- 2 scallions (thinly sliced)
- 1 tbsp sesame seeds
- Optional: chili oil or sriracha for heat
Instructions
1. Press the tofu: Wrap tofu in a clean towel and place a heavy object on top for 15 minutes to remove excess moisture.
2. Make the glaze: In a bowl, whisk miso paste, soy sauce, rice vinegar, honey, sesame oil, and garlic.
3. Cook the tofu: Heat a non-stick skillet over medium heat. Add tofu cubes and cook for 5-7 minutes until golden. Pour in the glaze and cook for 2-3 minutes until sticky.
4. Prepare the oatmeal: In a saucepan, combine oats, broth, soy sauce, sesame oil, garlic powder, and ginger (if using). Cook over medium heat for 5-7 minutes until creamy.
5. Assemble: Divide oatmeal into bowls. Top with miso-glazed tofu, scallions, and sesame seeds. Drizzle with chili oil if desired.
Macros (Per Serving)
- Calories: ~350-400 kcal
- Protein: 20-25g (from tofu + oats)
- Carbs: ~35-40g (mostly complex carbs from oats)
- Fats: ~12-15g (healthy fats from sesame oil and tofu)
Why This Meal is Great for Bodybuilders
- Plant-Based Protein: Tofu provides 10g protein per 3 oz + all essential amino acids.
- Complex Carbs: Oats offer sustained energy and fiber for digestion.
- Gut Health: Miso is a probiotic-rich fermented food.
- Customizable: Add steamed greens (spinach, bok choy) or roasted veggies.
Pro Tips
- Boost Protein: Add 1/4 cup edamame or a soft-boiled egg.
- Lower Carbs: Use cauliflower rice instead of oats.
- Extra Flavor: Add a splash of coconut aminos or toasted nori strips.
- Meal Prep: Cook oats and tofu in bulk for quick weekday meals.
Enjoy this savory, protein-packed oatmeal to fuel your workouts and recovery! 🥢💪