⏱ 33 min total

Roasted Red Pepper and Tofu Cauliflower

Name: Roasted Red Pepper and Tofu Cauliflower
Prep time: 15 min
Cook time: 18 min
Total time: 33 min
Yield: 1 serving
Ingredients: 1 tbsp Olive oil; ¼ head small Cauliflower; ¼ dash Salt; ¼ dash Black pepper; 1 cloves, minced Garlic; ¼ oz Sweet red peppers; ¼ oz Tofu; ⅛ tsp Crushed red pepper flakes; ½ tbsp Breadcrumbs; ¼ tbsp Sesame seeds

Per 1 serving · 103 g · 10 ingredients

Calories

173

9%
of a 2,000 cal day

Protein
2.9g
6% of calories
Carbs
7.8g
17% of calories
Fat
15g
76% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Roasted Red Pepper and Tofu Cauliflower (103 g) has 173 calories, with 2.9 g of protein, 7.8 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (76% of calories). It is high in Vitamin C (40% DV).

Per 100 g

168cal

medium energy density

Protein per 100 cal

1.7g

Net carbs

carbs minus fiber

Fiber

1.9g

1.6 g sugar

High in

20%+ of the daily value

Vitamin C40%

Good source of

10–19% of the daily value

Vitamin E13%
Vitamin K16%
Vitamin B615%
Folate (B9)12%
Pantothenic acid10%
Iron13%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 18 min

1
Heat three-quarters of the olive oil in a large skillet over medium heat.
2
Add the cauliflower florets and season with salt and pepper to taste. Cook until the cauliflower begins to brown and soften, about 12 minutes, stirring occasionally.
3
In a separate skillet, heat the remaining olive oil over medium-low heat. Add the garlic and sauté until softened, about 1 minute. Add the roasted red pepper and sauté for a few more minutes until heated through.
4
Transfer garlic and red pepper to a blender and blend. Add the tofu, salt, and pepper, and purée until smooth.
5
Add the purée and red pepper flakes to the cauliflower and cook for 1 minute. Stir in the breadcrumbs and sesame seeds, cooking for another minute.
6
Transfer to a serving dish and serve.

Vitamins & minerals

Amounts for 1 serving (103 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	2 μg	0%
Vitamin C	36 mg	40%
Vitamin D	0 μg	0%
Vitamin E	2 mg	13%
Vitamin K	19 μg	16%
Thiamine	0.1 mg	8%
Riboflavin (B2)	0.1 mg	5%
Niacin	1 mg	5%
Vitamin B6	0.2 mg	15%
Folate (B9)	48 μg	12%
Vitamin B12	0 μg	0%
Pantothenic acid	0.5 mg	10%
Choline	33 mg	6%

Minerals

Nutrient	Amount	% Daily Value
Calcium	59 mg	6%
Iron	1 mg	13%
Potassium	247 mg	5%
Magnesium	23 mg	5%
Phosphorus	61 mg	9%
Zinc	0.5 mg	4%
Copper	0.2 mg	18%
Manganese	0.3 mg	12%
Selenium	3 μg	6%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.2 g	—
Aspartic acid	0.3 g	—
Beta carotene	1 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0.1 g	—
Methionine	0 g	—
Monounsaturated fats	10 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	2 g	—
Proline	0.1 g	—
Retinol	0 μg	—
Serine	0.1 g	—
Starch	2 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 173 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

33min
Walking (3.5 mph)
21min
Cycling (moderate)
14min
Running (6 mph)
24min
Swimming laps

Common questions

How many calories are in Roasted Red Pepper and Tofu Cauliflower?

One serving of Roasted Red Pepper and Tofu Cauliflower (1 serving) has 173 calories, which works out to 168 calories per 100 g. That is about 8.6% of a 2,000-calorie day.

Is Roasted Red Pepper and Tofu Cauliflower high in protein?

Not especially. It has 2.9 g of protein per serving, and protein supplies 6% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Roasted Red Pepper and Tofu Cauliflower keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 17% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Roasted Red Pepper and Tofu Cauliflower?

182 mg per serving.

How much sugar is in Roasted Red Pepper and Tofu Cauliflower?

1.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (103 g)

Calories173

% Daily Value*

Total fat 15g	20%
Saturated fat 2.2g	11%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 182mg	8%
Total carbohydrate 7.8g	3%
Dietary fiber 1.9g	7%
Total sugars 1.6g
Protein 2.9g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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