Name: High Protein Mapo Tofu: A Flavor-Packed Healthy Delight
Prep time: 10 min
Cook time: 20 min
Total time: 40 min
Ingredients: 1 block Soft Tofu (Use silken tofu for a softer texture or firm tofu for more structure.); 1 lb Lean Ground Beef (90% or 93% lean) (Can be substituted with plant-based ground meat for a vegetarian option.); 1 tbsp Cooking Oil (Substitute with sesame oil for an Asian flavor twist.); 4 cloves Garlic (minced) (Fresh garlic is recommended for best taste; powdered garlic can be used in a pinch.); 1 tbsp Ginger (minced) (Use fresh ginger for optimal flavor, but ground ginger can be substituted.); 2 stalks Scallion (Separate the white and green parts for layered flavor; shallots can be a good replacement.); 3 tbsp Low Sodium Light Soy Sauce (Tamari or coconut aminos can be used for gluten-free options.); 1 tbsp Cooking Wine (You can omit or replace with additional broth for non-alcoholic options.); 2 tbsp Doubang Sauce (Chili Bean Paste) (Sriracha or another chili paste can act as alternatives.); ½ tsp Salt (Adjust salt levels according to dietary needs.); ¼ tsp White Pepper; 1 tsp Sichuan Pepper (Optional; omit for a milder dish.); 2 cups Beef Bone Broth (Chicken bone broth can be used as an alternative.); 2 tbsp Cornstarch (Arrowroot powder can be substituted as a gluten-free alternative.); 1 cup Rice (Brown rice or cauliflower rice can be used for healthier versions.)

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The aroma wafting through my kitchen was a delightful reminder of my favorite local restaurant, but little did I know, I could recreate that vivid experience right at home. This Easy High Protein Mapo Tofu with Bone Broth Rice is not just a nostalgic dish; it’s a powerhouse of nutrition, packing 44 grams of protein into each servings—all while staying under 400 calories! Perfect for those busy weeknights, this recipe marries robust flavors with effortless preparation, allowing you to whip up a satisfying meal without the guilt of fast food. Whether you’re a novice or a seasoned chef, this quick dish will elevate your dinner game. Curious to discover how to bring this spicy, comforting classic to your table? Let’s dive into the details!

Why Choose High Protein Mapo Tofu?

Satisfying and Flavorful: Each bite bursts with a rich combination of spices and textures, showcasing the perfect harmony of creamy tofu and savory beef.

Quick Preparation: Whip up this meal in under 30 minutes, making it an ideal choice for busy nights when you crave homemade comfort.

Nutritious Twist: With 44 grams of protein per serving, you can enjoy a hearty meal that’s low in calories and high in nutrition—perfect if you’re bored of fast food.

Versatile Ingredients: Don’t hesitate to mix it up! Substitute beef with turkey or tempeh for a unique spin, or add in colorful vegetables like snap peas for extra crunch.

Crowd-Pleasing Dish: This Mapo Tofu is sure to impress family and friends. Serve it with high protein bone broth rice for a meal that feels gourmet yet effortless! Plus, if you’re looking for more tofu inspiration, check out my easy recipes for Sesame Tofu Healthy and Thai Basil Tofu.

High Protein Mapo Tofu Ingredients

For the Tofu and Beef

Soft Tofu – Provides a creamy texture and serves as the primary protein source. Use silken tofu for a softer texture or firm tofu for more structure.
Lean Ground Beef (90% or 93% lean) – Adds rich flavor and additional protein. Can be substituted with plant-based ground meat for a vegetarian option.

For the Aromatics

Cooking Oil – Used for sautéing ingredients and enhancing flavors. Substitute with sesame oil for an Asian flavor twist.
Garlic (minced) – Adds aromatic flavor. Fresh garlic is recommended for best taste; powdered garlic can be used in a pinch.
Ginger (minced) – Provides a warm, spicy flavor. Use fresh ginger for optimal flavor, but ground ginger can be substituted.
Scallion – Delivers freshness; separate the white and green parts for layered flavor. Shallots can be a good replacement if scallions aren’t available.

For the Sauce

Low Sodium Light Soy Sauce – Enhances umami without excessive salt. Tamari or coconut aminos can be used for gluten-free options.
Cooking Wine – Adds depth to the dish. You can omit or replace it with additional broth if you prefer non-alcoholic options.
Doubang Sauce (Chili Bean Paste) – Key ingredient for its spicy and savory profile. Sriracha or another chili paste can act as alternatives.
Salt and White Pepper – Basic seasonings to enhance flavor. Adjust salt levels according to dietary needs.
Sichuan Pepper – Optional; provides a unique, numbing spiciness. Omit if you prefer a milder dish.

For the Rice

Beef Bone Broth – Enriches the rice and dish with extra protein and flavor. Chicken bone broth can be used as an alternative.
Cornstarch – Used for thickening the sauce. Arrowroot powder can be substituted as a gluten-free alternative.
Rice – Acts as a base for serving; paired with the Mapo Tofu. Brown rice or cauliflower rice can be used for healthier versions.

Step‑by‑Step Instructions for High Protein Mapo Tofu

Step 1: Sauté the Beef
In a large pan or wok, heat 1 tablespoon of cooking oil over medium-high heat until shimmering. Add the lean ground beef and cook for about 5 minutes, breaking it apart and stirring occasionally until it’s nicely browned, with no pink remaining. This enhances the beef’s rich flavors, setting the stage for your hearty Mapo Tofu.

Step 2: Add Aromatics
Stir in the minced garlic, ginger, and the chopped white parts of the scallion into the cooked beef. Sauté these aromatics for around 2 minutes, stirring continuously, until fragrant and softened. This step infuses the dish with warmth and complexity, making your kitchen smell delightful as you prepare this high protein meal.

Step 3: Incorporate the Sauces
Mix in the low sodium light soy sauce, cooking wine, and the Doubang sauce, along with a pinch of salt and white pepper. Stir well to ensure the beef is well-coated and heat everything for about 2-3 minutes. If using, sprinkle in the Sichuan pepper during this step for an extra kick, letting the flavors meld together beautifully.

Step 4: Fold in Tofu and Broth
Gently fold in the cubed soft tofu and pour in the beef bone broth. Reduce the heat to medium-low and simmer for about 5 minutes, allowing the tofu to soak up the rich flavors while everything heats through. Be careful not to break the tofu, as it should maintain its creamy texture in your high protein Mapo Tofu.

Step 5: Thicken the Sauce
Create a cornstarch slurry by mixing the cornstarch with a little water in a small bowl until smooth. Add this mixture to the pan, stirring gently until the sauce begins to thicken, which should take about 1-2 minutes. The combination of beef broth and cornstarch will create a glossy, velvety sauce that beautifully clings to the tofu and beef.

Step 6: Garnish and Serve
Once the sauce has thickened, remove the pan from heat and garnish with the green parts of the scallion. Serve your high protein Mapo Tofu hot over a bed of flavorful bone broth rice, allowing the rich sauce to complement both the tofu and the rice. This comforting dish is now ready to be enjoyed!

For the Rice: Step 7: Cook the Rice
Begin by thoroughly washing your rice until the water runs clear to remove excess starch. In a separate pot, combine the washed rice with the beef bone broth, bringing it to a boil over high heat. Once boiling, reduce the heat to a simmer, cover, and cook for 20-22 minutes, until the broth is absorbed and the rice is tender.

Step 8: Let it Rest
After the rice is cooked, let it sit covered for an additional 10 minutes off the heat. This resting period allows the rice to fully absorb the flavors, becoming fluffy and delicious, which perfectly complements your high protein Mapo Tofu once served.

Expert Tips for High Protein Mapo Tofu

Choose the Right Beef: Opt for 90% or 93% lean ground beef for a healthier, lower-fat choice that keeps your high protein Mapo Tofu satisfying without excessive calories.
Avoid Breaking Tofu: Gently fold in the cubed tofu instead of stirring vigorously to maintain its creamy texture and prevent it from breaking apart during cooking.
Regulate Spiciness: Start with a small amount of Doubang sauce and adjust to your liking. This careful approach ensures your dish isn’t too spicy right off the bat.
Use Fresh Ingredients: Fresh garlic and ginger elevate the flavors significantly compared to powdered versions, providing the aromatic depth that makes this dish truly special.
Perfectly Cooked Rice: Rinse the rice well until the water runs clear and let it sit covered after cooking to enhance its fluffiness, making it the perfect base for your high protein Mapo Tofu.

High Protein Mapo Tofu Variations

Feel free to get creative with this recipe and make it your own, because deliciousness just got a personal touch!

Turkey Swap: Replace the beef with lean ground turkey for a lighter protein option that still packs flavor.
Vegetarian Delight: Use tempeh instead of beef for a hearty vegetarian twist that adds nutty flavor and texture to the dish.
Szechuan Spice: Boost the heat by adding more Doubang sauce or tossing in some diced Thai bird chilies for an extra spicy kick.
Crunchy Veggies: Add colorful bell peppers or snap peas during cooking for a pop of texture and flavor, enhancing the nutrition of your dish.
Mild Version: Omit the Sichuan pepper for a milder dish while maintaining the savory depth of flavor from the other ingredients.
Cauliflower Rice: Serve over cauliflower rice instead of regular rice to enjoy a low-carb, high-fiber base that adds a nutritious element.
Umami Boost: For a deeper umami flavor, add in a spoonful of miso paste when cooking the beef mixture for an extra punch.
Asian Twist: Swap out the cooking oil for sesame oil to infuse a rich, toasty flavor that ties all the Asian components together beautifully.

Feeling inspired? Check out my other tofu creations, like Sesame Tofu Healthy or Spicy Sofritas Tofu for more flavorful options!

Make Ahead Options

These Easy High Protein Mapo Tofu are perfect for busy home cooks eager to save time! You can prepare the flavorful beef-and-tofu mixture up to 3 days in advance. Simply cook the beef, garlic, ginger, and sauces as instructed, then cool and refrigerate it in an airtight container. The tofu can be added just before serving to keep its creamy texture intact. When you’re ready to eat, reheat the mixture on the stove until heated through, thicken it with a cornstarch slurry, and serve it over freshly cooked bone broth rice. This way, you’ll enjoy a delicious, homemade meal with minimal effort, just like a cozy takeout night!

What to Serve with Easy High Protein Mapo Tofu

Elevate your meal experience with vibrant sides that perfectly complement the rich, spicy delight of Mapo Tofu.

Steamed Broccoli: Adds vibrant color and a nutritious crunch. The slight bitterness balances the dish’s spices beautifully.
Jasmine Rice: Fluffy and aromatic, it soaks up the sauce’s flavors for a wholesome pairing. An essential choice to complete your meal.
Fresh Cucumber Salad: Crisp and refreshing, this salad brings a cooling element, enhancing the meal’s overall balance while offering a crunchy texture.
Sesame Green Beans: Sautéed with garlic and sesame oil, these tender beans add depth and flavor, making them a satisfying contrast to the Mapo Tofu.
Spicy Kimchi: A classic Korean side, kimchi introduces a tangy, fermented kick and adds extra probiotics. It’s not just delicious but also promotes gut health!
Chilled Noodle Salad: Light and zesty, this salad can act as a perfect counterpoint to the warmth of the Mapo Tofu, making for a refreshing bite.
Miso Soup: A warm, soothing cup of miso soup creates a comforting starting point for your meal while enhancing the umami experience overall.
Chardonnay: This white wine highlights the spices in Mapo Tofu brilliantly, with its crisp acidity matching the richness of the dish. Ideal for a complete dining experience!

Indulge in these delightful sides and drinks to create a memorable evening around the dinner table.

How to Store and Freeze High Protein Mapo Tofu

Fridge: Store your high protein Mapo Tofu in an airtight container for up to 3-4 days. Allow it to cool completely before sealing to prevent condensation.
Freezer: For longer storage, freeze the Mapo Tofu in a freezer-safe container for up to two months. Portion it into individual servings for easy reheating later.
Reheating: Thaw overnight in the refrigerator before reheating in the microwave or on the stove over low heat, adding a splash of beef bone broth to refresh the sauce.
Airtight Guidance: Make sure to tightly seal your container to keep the dish fresh and prevent freezer burn, ensuring you enjoy every bite of the flavorful meal.

High Protein Mapo Tofu Recipe FAQs

How do I choose the right tofu for this recipe?
Choosing the right tofu can greatly impact the texture of your Mapo Tofu. I recommend using soft or silken tofu for a creamy consistency that melds beautifully with the sauce, but if you prefer a firmer texture, go for firm tofu. Look for tofu that is smooth and free from any dark spots, which can indicate spoilage.

What’s the best way to store leftovers?
To store your high protein Mapo Tofu, place it in an airtight container and refrigerate it for up to 3-4 days. Make sure to let it cool completely before sealing the container to prevent moisture build-up. This ensures your dish stays fresh and delicious for your next meal!

Can I freeze Mapo Tofu?
Absolutely! To freeze your high protein Mapo Tofu, allow it to cool completely and transfer it to a freezer-safe container, portioning it into individual servings if you like. It can be frozen for up to 2 months. For best results, thaw it in the refrigerator overnight before reheating on the stove over low heat or in the microwave, adding a little beef bone broth to refresh the sauce.

What should I do if the sauce is too thin?
If you find that your Mapo Tofu sauce is too thin, the best way to thicken it is by creating a cornstarch slurry. Mix 1 tablespoon of cornstarch with 2 tablespoons of cold water until smooth. Gradually stir this mixture into your simmering Mapo Tofu until the sauce reaches your desired thickness. Remember to stir gently to keep the tofu intact!

Is this dish suitable for anyone with food allergies?
This high protein Mapo Tofu contains common allergens like soy (from the tofu and soy sauce) and gluten (if regular soy sauce is used). For gluten-free needs, substitute with tamari or coconut aminos. Additionally, if anyone has a sensitivity to spicy foods, you can reduce or omit the Doubang sauce entirely—making it a more mild version while still delicious.

What if I want to make it vegetarian?
No problem! To adapt this high protein Mapo Tofu recipe to a vegetarian option, simply substitute the lean ground beef with plant-based ground meat or use additional mushrooms and other veggies for added texture. This way, you can enjoy all the hearty flavors without meat, while still maintaining the high protein aspect of the dish!