Looking for a high protein bagel filling? You need this Shredded Tofu & Avocado Bagel! Use this filling in salads, sandwiches and wraps too. It's wholesome, healthy, creamy from the avocado and nice and filling from the shredded tofu!
Enjoy this Shredded Tofu & Avocado Bagel Recipe as a high protein breakfast or lunch!
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Ingredients
Asides from the tofu for all its glorious protein, and avocado for it's delicious creaminess, we've also got onion, dill, goats feta, chilli flakes and plenty of seasonings to get the flavours popping.
- Extra firm tofu: The Ever Green Foods Hard Tofu (I buy it at Woolworths) has a whopping 24g of protein per 100g. Because it's so firm it also makes it perfect for shredding
- Avocado: The avocado adds a great amount of healthy fats, plus it binds everything together and stops the filling from flying everywhere
- Goats feta: The goats feta adds that extra layer of flavour. So yummy!
- Dill: because bagels should always have a bit of dill
- Onion: For flavour
- Chilli flakes: for a little bit of heat, don't worry this is totally optional!
- Lemon juice: to cut through the creaminess of the avocado and feta
See recipe card for quantities.
How to make a Shredded Tofu & Avocado Bagel
Grate the block of tofu using the small holes in the side of a cheese grater
Fry in a frying pan until golden and crispy
Mix together the avocado, goats feta, dill, onion, chilli flakes, salt and lemon juice
Add the tofu to the avocado mixture and combine. It's now ready for your bagel!
Substitutions
Not so excited about some of the ingredients? Here are some easy swaps!
- Goats Feta - swap this for vegan feta, or just leave it out to make this recipe vegan friendly
- Bagel - Swap for a gluten free bagel to make the recipe gluten free
- Onion - If you're low fodmap but can still have onion/garlic infused oils, swap the onion and olive oil for a garlic/onion infused olive oil
Variations
Are you making this for someone else? Here are some other variations for this recipe so everyone can enjoy!
- Spicy - Remove the chilli flakes if you're not into spice, or add more if you like it hot!
- Greens - add some lettuce for some extra freshness
- Sandwiches - Can't get your hands on bagels? Use your favourite bread instead
Love bagels? Check out my shredded egg and crispy bacon bagel
Equipment
I love using stainless steel to get the crispiest tofu. This one from Amazon has been great to use. Stainless steel heats up fast, is great quality and will last for years and years so I highly recommend for most of your cooking needs.
A big no no for me in the kitchen is using a knife to transfer freshly chopped food into bowls, pans etc. Sadly the sharp knife will get blunt quicker, and scrape wood or plastic from your chopping board into your food too. A bench scraper is a cheap investment and one of my favourite kitchen purchases ever!
Storage
Unfortunately avocado does not store too well. If you wanted to make this ahead of time I would recommend only making 1 day ahead, adding an extra squeeze of lemon to help stop the browning of the avocado and ensuring it is sealed tight in the fridge
I don't recommend freezing either!
Top tip
Are you a toasted or non toasted bagel kind of person? I am personally both! Feel free to give your bagel a toast for some extra crunch
FAQ
To shred tofu (or grate it, same same), get your cheese grater and pretend the tofu is a block of cheese
Where do you get your bagels from?
If you live in Melbourne, Australia, head to Wood Frog Bakery and ask for their sesame seeded bagels!
I don't like tofu, what else can I use?
Replace the tofu with a hard boiled egg or two. You can even grate your hard boiled eggs!
Related
Looking for other recipes like this? Try these:
Creamy Avocado and Shredded Tofu Bagel Filling Recipe
Ingredients
- 1 avocado
- Juice of half a lemon
- Pinch of salt
- 50 g goats cheese/feta
- 2 tablespoon dill finely chopped
- 2 tablespoon red onion finely chopped
- 1 teaspoon chilli optional
- ½ tablespoon olive oil
- 2 bagel sesame seeds
For the tofu:
- 200 g extra firm tofu
- ½ tablespoon olive oil
- Salt & pepper
Instructions
- Shred the tofu using a cheese grater then fry in a fry pan with the oil, salt and pepper until golden and crispy
- In a bowl, mash the avo with lemon and salt. Mix through the rest of the ingredients along with the tofu
- Spread onto your bagel and enjoy!
Mon
Bestttt way to eat avo!
Sarah
Yesss I agree!
Gabby
tried this last weekend, swapped the feta for some nutritional yeast and wow. Such a simple recipe, but one of my new favourite recipes.
I can not get over how good this taste with the crispy tofu, everyone has to try this!
Sarah
Yay im so glad you enjoyed!! Thank you for making it x