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High Protein Mapo ToFu

High Protein Mapo Tofu: A Flavor-Packed Healthy Delight

High Protein Mapo Tofu is a nutritious dish with 44 grams of protein per serving, perfect for dinner.
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Prep Time 10 minutes
Cook Time 20 minutes
Resting Time 10 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Chinese
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tofu and Beef
  • 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.
For the Aromatics
  • 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.
For the Sauce
  • 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.
For the Rice
  • 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.

Equipment

  • Large pan or wok
  • pot
  • Small Bowl

Method
 

Step‑by‑Step Instructions for High Protein Mapo Tofu
  1. In a large pan or wok, heat 1 tablespoon of cooking oil over medium-high heat. Add lean ground beef and cook until browned.
  2. Stir in garlic, ginger, and white parts of scallion; sauté for about 2 minutes until fragrant.
  3. Add soy sauce, cooking wine, Doubang sauce, salt, and white pepper; mix and heat for 2-3 minutes, adding Sichuan pepper if using.
  4. Gently fold in cubed tofu and beef bone broth; simmer for about 5 minutes without breaking the tofu.
  5. Make a cornstarch slurry and add to the pan, stirring until the sauce thickens, about 1-2 minutes.
  6. Garnish with green scallion tops and serve hot over beef bone broth rice.
  7. Wash rice until water runs clear, cook with beef bone broth for 20-22 minutes until tender.
  8. Let rice rest covered for 10 minutes to absorb flavors before serving.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 30gProtein: 44gFat: 15gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gCholesterol: 60mgSodium: 600mgPotassium: 600mgFiber: 4gSugar: 2gVitamin A: 400IUVitamin C: 5mgCalcium: 150mgIron: 3mg

Notes

Store in an airtight container for 3-4 days or freeze for up to two months. Reheat with a splash of broth to refresh sauce.

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