⏱ 45 min totalTofu Cauliflower Bites
Per 1 serving · 260 g · 8 ingredients
of a 2,000 cal day
- Protein7g20% of calories
- Carbs13g39% of calories
- Fat6.2g41% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Tofu Cauliflower Bites (260 g) has 122 calories, with 7 g of protein, 13 g of carbohydrates and 6.2 g of fat. Most of its energy comes from fat (41% of calories). It is high in Vitamin C (115% DV), Vitamin K (28% DV) and Vitamin B6 (36% DV).
High in
20%+ of the daily value
- Vitamin C115%
- Vitamin K28%
- Vitamin B636%
- Folate (B9)32%
- Pantothenic acid30%
- Iron20%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Thiamine13%
- Riboflavin (B2)12%
- Choline19%
- Calcium11%
- Potassium15%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 spray , about 1/3 second Cooking spray
¼ tbsp, ground Flaxseed- 🥄¾ tbsp Water
¼ tbsp Coconut oil
¼ head large Cauliflower
1 oz Tofu
½ tsp Hot sauce
¼ tbsp Garlic powder
Directions
- 1
Preheat the oven to 450°F. Spray a muffin tin with cooking spray.
- 2
Use a food processor or grate the cauliflower into rice-sized pieces.
- 3
Mix the flaxseed with water and set aside to thicken.
- 4
Heat coconut oil over medium heat and sauté the cauliflower for 6-8 minutes until translucent.
- 5
Blend or whisk the flax mixture, tofu, hot sauce, garlic powder, and any herbs like oregano or parsley.
- 6
Combine the cauliflower with the mixture and press into the muffin tin molds.
- 7
Bake for 30 minutes, then let cool for 10 minutes before removing from the tin and serving.
Vitamins & minerals
Amounts for 1 serving (260 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0.2 μg | 0% |
| Vitamin C | 103 mg | 115% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 33 μg | 28% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 0.5 mg | 36% |
| Folate (B9) | 128 μg | 32% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 30% |
| Choline | 104 mg | 19% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 110 mg | 11% |
| Iron | 2 mg | 20% |
| Potassium | 716 mg | 15% |
| Magnesium | 51 mg | 12% |
| Phosphorus | 148 mg | 21% |
| Zinc | 1 mg | 9% |
| Copper | 0.2 mg | 17% |
| Manganese | 1 mg | 26% |
| Selenium | 5 μg | 9% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 2 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 0.5 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 122 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 23minWalking (3.5 mph)
- 15minCycling (moderate)
- 10minRunning (6 mph)
- 17minSwimming laps
Common questions
How many calories are in Tofu Cauliflower Bites?
One serving of Tofu Cauliflower Bites (1 serving) has 122 calories, which works out to 47 calories per 100 g. That is about 6.1% of a 2,000-calorie day.
Are Tofu Cauliflower Bites high in protein?
Not especially. It has 7 g of protein per serving, and protein supplies 20% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Tofu Cauliflower Bites keto-friendly?
It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 39% 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 Cauliflower Bites?
131 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Tofu Cauliflower Bites?
4.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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