Tofu Chunkies

This recipe is very flexible, and includes basically what we usually put in. It can easily be changed around to fit your tastes, and is meant really as an inspiration more than anything else.

My girlfriend Sibyl and I made this up to be a good low-carb, high protein dish. It is generally made with about 1/2 of the ingredients being high-protein stuff, like tofu, vegetarian meat substitute (we're both vegetarian, but regular meat would work just as well), and cheese. The other half is vegetables of your preference.

We've made this dish a different way every time we've made it, and it's always good. There is no one way to make it, and this is just one example of how to do it. Feel free to substitute your own favorite vegetables or meat.


  • 1 package (14 oz or so) firm or extra firm tofu, diced
  • About 8 oz Gimme Lean meatless sausage, diced
  • 1/3 lb salmon, diced
  • 1/2 lb broccoli, diced
  • 1/4 lb mushrooms, diced
  • 1 large red bell pepper, diced
  • Half a head of spinach
  • 8-12 oz "sauce" *
  • Spices *
  • About 8-10 oz grated cheese

Pre-heat the oven to 350-375 degrees F. Fry the tofu, sausage-stuff (we call it "snausage"), and salmon separately in olive oil, and layer them into a 12x9 pan along with the vegetables and sauce. Grate the cheese on top of the whole thing, cover it with tinfoil and put it into the oven. Putting the sauce on as the last layer before the cheese usually works well, since it will then filter down and flavor all the lower layers.

Bake the chunkies for about 20 minutes, then pull the foil covering off, and bake it for another 10. After it's out of the oven, let it cool for at least 5 minutes before serving, preferrably more like 10-15 minutes. Serve with salad or whatever strikes your fancy.

* A note about sauces and spices. We've used all varieties of sauce, and typically use it to give the chunkies a "theme." For instance, we'll use salsa, spaghetti sauce, garlic sauce (olive oil and minced garlic, sold in Seattle area stores), India masala sauce, etc. Spices can be added to complement the sauce, such as curry powder, cayenne pepper, soy sauce, sesame oil, etc.

Created by Ian Johnston. Questions? Please mail me.