⏱ 65 min total

Tofu, Broccoli, and Butternut Squash with Creamy Tahini Sauce

Name: Tofu, Broccoli, and Butternut Squash with Creamy Tahini Sauce
Prep time: 25 min
Cook time: 40 min
Total time: 65 min
Yield: 1 serving
Ingredients: 3 ½ oz Tofu; ¼ tbsp Tamari soy sauce; ¼ bunch Broccoli; 1 tsp Olive oil; ¼ tsp Salt; ¼ tsp Black pepper; ½ medium (1 lb) Butternut squash; ½ clove Garlic; ½ tbsp Tahini; ½ tbsp Greek yogurt; ½ tbsp Lemon juice; ¼ tsp Sriracha; ½ tbsp Pepitas

Per 1 serving · 518 g · 13 ingredients

Calories

364

18%
of a 2,000 cal day

Protein
20g
20% of calories
Carbs
43g
42% of calories
Fat
17g
38% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Tofu, Broccoli, and Butternut Squash with Creamy Tahini Sauce (518 g) has 364 calories, with 20 g of protein, 43 g of carbohydrates and 17 g of fat. Most of its energy comes from carbs (42% of calories). It is high in protein (41% DV), dietary fiber (36% DV) and Vitamin A (139% DV). Keep an eye on sodium, which provides 41% of the daily value.

Per 100 g

70cal

low energy density

Protein per 100 cal

5.6g

Net carbs

33g

carbs minus fiber

Fiber

10g

8.9 g sugar

High in

20%+ of the daily value

Protein41%
Dietary fiber36%
Vitamin A139%
Vitamin C208%
Vitamin E35%
Vitamin K134%

Good source of

10–19% of the daily value

Nothing notable

Watch

20%+ of the daily value

Sodium41%

Ingredients

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

Directions

Prep 25 minCook 40 min

1
Preheat the oven to 450°F.
2
Drain and press the tofu to remove excess moisture, then cut into 8 pieces.
3
Marinate the tofu in soy sauce for 10 minutes.
4
Toss broccoli florets with half of the olive oil, salt, and pepper in a bowl.
5
On a large sheet pan, toss the butternut squash with the remaining olive oil, salt, pepper, and garlic. Bake for 15 minutes.
6
Remove the pan, stir the squash, and move it to one side. Spread the broccoli on the other side and place the tofu in the center. Return to the oven and cook until the squash is tender, about 20-25 minutes.
7
In a small bowl, mix tahini, yogurt, lemon juice, remaining salt, and sriracha to taste. Add warm water to thin to desired consistency.
8
Serve the tofu and vegetables drizzled with tahini sauce and sprinkled with pepitas.

Vitamins & minerals

Amounts for 1 serving (518 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	1,255 μg	139%
Vitamin C	187 mg	208%
Vitamin D	0 μg	0%
Vitamin E	5 mg	35%
Vitamin K	161 μg	134%
Thiamine	0.5 mg	39%
Riboflavin (B2)	0.3 mg	24%
Niacin	5 mg	30%
Vitamin B6	1 mg	52%
Folate (B9)	187 μg	47%
Vitamin B12	0.1 μg	2%
Pantothenic acid	2 mg	48%
Choline	36 mg	7%

Minerals

Nutrient	Amount	% Daily Value
Calcium	403 mg	40%
Iron	6 mg	71%
Potassium	1,518 mg	32%
Magnesium	197 mg	47%
Phosphorus	435 mg	62%
Zinc	3 mg	25%
Copper	1 mg	63%
Manganese	2 mg	83%
Selenium	22 μg	40%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1,929 μg	—
Arginine	2 g	—
Aspartic acid	2 g	—
Beta carotene	10,136 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.2 μg	—
Fructose	3 g	—
Galactose	0.1 g	—
Glucose	3 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	1 g	—
Leucine	1 g	—
Lycopene	0.1 μg	—
Lysine	1 g	—
Maltose	0.3 g	—
Methionine	0.3 g	—
Monounsaturated fats	10 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	4 g	—
Proline	1 g	—
Retinol	0.1 μg	—
Serine	1 g	—
Starch	0.1 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	1 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 364 calories

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

69min
Walking (3.5 mph)
44min
Cycling (moderate)
30min
Running (6 mph)
51min
Swimming laps

Common questions

How many calories are in Tofu, Broccoli, and Butternut Squash with Creamy Tahini Sauce?

One serving of Tofu, Broccoli, and Butternut Squash with Creamy Tahini Sauce (1 serving) has 364 calories, which works out to 70 calories per 100 g. That is about 18% of a 2,000-calorie day.

Is Tofu, Broccoli, and Butternut Squash with Creamy Tahini Sauce high in protein?

It provides a solid 20 g of protein per serving (41% of the 50 g daily value), but protein supplies only 20% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Tofu, Broccoli, and Butternut Squash with Creamy Tahini Sauce keto-friendly?

It is hard to fit into a strict keto diet. One serving has 33 g of net carbs and 42% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Tofu, Broccoli, and Butternut Squash with Creamy Tahini Sauce?

939 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Tofu, Broccoli, and Butternut Squash with Creamy Tahini Sauce?

8.9 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 (518 g)

Calories364

% Daily Value*

Total fat 17g	22%
Saturated fat 2.2g	11%
Trans fat 0g
Cholesterol 0.4mg	0%
Sodium 939mg	41%
Total carbohydrate 43g	16%
Dietary fiber 10g	36%
Total sugars 8.9g
Protein 20g

* 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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