A few years ago we were in the habit of ordering takeout from our favorite Asian restaurant a little too often. The food was delicious, but I knew we could make delicious and healthy Asian food in our own kitchen. My husband and I made it our goal to recreate some of our favorite stir fry recipes at home.

Now that we’re creating delicious Asian recipes at home, we’re saving money, and enjoying a healthier version of our favorites. We feel good about these healthy changes, and actually prefer our own recipes at home over the restaurant recipes we used to love.

One of our favorite creations, our Vegetable Lo Mein Recipe, is so simple and yet so damn delicious. It’s made with a flavorful stir fry sauce, lo mein noodles, and a variety of crunchy vegetables. It’s the perfect Vegetable Lo Mein recipe to satisfy your cravings without all the added sodium you’d get from a restaurant.

This easy recipe will be your new family favorite. An easy weeknight meal that is flavorful, without a lot of fuss.

Where’s the Recipe?

Here at My Crazy Good Life we love it when our readers feel successful in the kitchen. Eating healthy is so important, and we work hard to help our readers achieve all of their healthy eating goals.

In each recipe, we include detailed information, helpful tips and tricks, healthy eating plan point information, as well as nutritional information. If you are more experienced in the kitchen and ready for a more simplified version of this recipe, simply scroll to the bottom of the page where you’ll find our easy to print Vegetable Lo Mein Recipe.

Ingredients in Vegetable Lo Mein Recipe

• Tofu: We recommend extra firm tofu for this recipe. We’ve found it makes the best crispy tofu which is exactly what we need when we make lo mein.
• Brown Rice Chow Mein Noodles or Ramen Noodles: Lo mein noodles are so important in this veggie lo mein dish. We prefer using ramen noodles or chow mein noodles made out of brown rice. It’s a healthier alternative to traditional lo mein noodles.
• Green Cabbage: Cabbage is a superfood that’s packed with vitamins, minerals and antioxidants. If you’re looking for a time saver, you could purchase a bag of pre shredded cabbage from the grocery store.
• Carrots: We love carrots in our vegetable lo mein dish. If you’re looking for a shortcut, you can always buy a bag of matchstick carrots from the grocery store. These are already julienned and the perfect size for a stir fry.
• Broccoli Slaw: We use prepackaged broccoli slaw for this recipe. You get the flavors of broccoli without the big florets. If you aren’t able to find broccoli slaw at your grocery store, feel free to sub in other vegetables like bok choy or bell peppers.
• Celery: We love the crunch of celery. It’s the perfect addition to our veggie lo mein.
• Snow Peas: Snow peas are thinner than snap peas. We prefer these in our lo mein, but if you aren’t able to find these in your local grocery store, feel free to sub in snap peas. The crunch of a snap pea sounds delicious.
• Garlic: Our easy vegetable lo mein recipe includes garlic. We prefer using fresh garlic over the prepackaged or dried kind.
• Ginger: We love freshly grated ginger for this recipe.
• Green Onions: The perfect garnish for a stir fry.

Delicious Lo Mein Sauce Ingredients

• Coconut aminos: We prefer to use coconut aminos over regular soy sauce or low sodium soy sauce in this delicious lo mein sauce. We love the flavor of the aminos, and find our dishes much less salty when we use this over soy sauce.
• Fish sauce: The fish sauce is an important ingredient in our vegetable lo mein sauce. You should be able to find fish sauce at your local grocery store in the Asian department, or at your local Asian market.
• Zhong sauce or Sichuan chili sauce or Sambal Oelek Chili Paste: If you haven’t tried Zhong sauce, I highly recommend it! It’s delicious and helps make the perfect stir fry sauce because of the depth of flavor it provides. If you aren’t able to locate Zhong sauce at your local grocery or on Amazon, feel free to track down the Sambal Oelek chili paste.
• Sesame oil: Any delicious stir fry sauce most likely includes sesame oil. We love putting it in our stir fry, and love the complex and nutty flavor it provides for our vegetable lo mein sauce. For this recipe I prefer regular sesame oil, though I do often recommend using toasted/roasted sesame oil in many recipes.
• Vegetable broth: The Vegetable broth helps create the vegetable lo mein sauce. We always buy low sodium broth.
• Cornstarch: Cornstarch in a sauce is used to help thicken up all the sauce ingredients.

How to Make Vegetable Lo Mein Recipe

1. Drain the tofu and slice into small strips. Air fry or bake at 350º, turning after 5-7 minutes. In the oven, I like to put the tofu on parchment paper while it cooks. Cook until the tofu dries out a bit but not so much that it browns too much. Depending on the size of your air fryer, cook in small batches and set aside as it finishes. 
2. Boil water for your noodles, and cook noodles according to package directions. Rinse noodles with cold water when they’re finished cooking, then set them aside. 
3. Prepare your veggies: Shred the cabbage, peel and julienne the carrots, dice the celery, and trim the edges of the snow peas. Dice the onions and set them aside to use after your meal is finished cooking. 
4. To make the sauce combine all sauce ingredients, including cornstarch, and whisk to combine. Set aside. 
5. When the tofu is finished cooking, spray a large pan with nonstick cooking spray and turn the heat to medium-high. Add the garlic, ginger, cabbage, carrots, broccoli slaw, celery, and snow peas to the pan.  
6. Cook for 2-3 minutes, then add the cooked noodles and tofu to the pan. Turn the heat down to low-medium and mix everything together carefully. Cook for 3-5 minutes and allow the noodles and tofu to heat up a little.
7. Add the sauce to the pan and mix well. Cover the meal and turn the heat down to low and allow the food to cook on low heat for 5-7 minutes. 
8. Remove from heat and add chopped green onions to the top and serve warm. 

Recipe Tips

• You could use soy sauce or low sodium soy sauce for this recipe, however when we were recipe testing this recipe, we found the result to be much too salty. We recommend swapping out the soy sauce and sticking with coconut aminos.
• If you aren’t able to find ramen noodles or chow mein noodles, feel free to sub in udon noodles, soba noodles, or whole wheat spaghetti noodles. These choices won’t quite be the same, but will do in a pinch. We prefer using the brown rice noodles when possible.
• If you are in a bind, you could use frozen veggies.
• This stir fry is versatile. We love that you can include all the veggies! Feel free to swap in any other lo mein vegetables you have at home such as bell pepper, zucchini, or asparagus.
• I try to always toss my cubed tofu in cornstarch before cooking it. It’s not necessary, but it really helps the tofu not stick together.

Healthy Eating Plan Points

21 Day Fix

This 21 Day Fix Vegetable Lo Mein Recipe is packed full of fresh vegetables. It has a lot of teaspoons, though – I’d reduce the coconut aminos and sesame oil where I could and make sure to drink extra water to flush out the sodium from all of the teaspoon ingredients.

Entire recipe: 1 1/2 red containers, 3 yellow containers, 7 1/2 green containers, 36 teaspoons

Per serving: 1/4 red container, 1/2 yellow container, 1 1/4 green containers, 6 teaspoons

Weight Watchers

10 2023 Plan Points – reducing the coconut aminos and sesame oil in this recipe will help you reduce those points.

Looking for more healthy Asian dinner cuisine recipes?

• Healthy Bang Bang Shrimp Pasta
• Healthy Kung Pao Chicken Recipe
• Teriyaki Tofu Stir Fry Bowls with Coconut Rice
• Instant Pot Ramen Stir Fry with Chicken
• Healthy Drunken Noodles Recipe

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Vegetable Lo Mein Recipe

This easy vegetable lo mein recipe will be your new family favorite. An easy weeknight meal that is flavorful, without a lot of fuss.

Course Main Course

Cuisine Asian

Keyword Vegetable Lo Mein Recipe

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Total Time 45 minutes minutes

Servings 6 people

Calories 495kcal

Author Becca Ludlum

Equipment

• Toaster, Oven, or Air Fryer
• Kitchen Knife
• Cutting Board

Ingredients

Lo Mein Ingredients

• 14 oz extra firm tofu drained and lightly air fried with no seasoning or sauce
• 12 oz brown rice chow mein noodles or brown rice ramen
• 1.5 cups shredded green cabbage
• 2 carrots large, julienne cut
• 1 cup broccoli slaw
• 2 celery stalks diced
• 1 cup snow peas ends cut off
• 2 tsp fresh garlic minced
• 1 tsp fresh ginger minced
• 1 bunch green onions diced

Sauce Ingredients

• 1/2 cup coconut aminos
• 1 tbsp fish sauce
• 1 tbsp Zhong sauce or sichuan chili sauce or sambal oelek chili paste
• 3 tbsp light sesame oil
• 1/2 cup vegetable broth
• 1 tbsp cornstarch

Instructions

• Drain the tofu and slice into small strips/cubes. Air fry or bake at 350º, turning after 5-7 minutes. Cook until the tofu dries out a bit but not so much that it browns.  14 oz extra firm tofu
• Boil water for your noodles, and cook noodles according to package directions. Rinse noodles with cold water when they're finished cooking, then set them aside. 12 oz brown rice chow mein noodles
• Shred the cabbage, peel and julienne the carrots, dice the celery, and trim the edges of the snow peas. Dice the onions and set them aside to use after your meal is finished cooking. 
• Combine all sauce ingredients into a medium bowl, including cornstarch, and whisk to combine. Set aside. 1/2 cup coconut aminos 1 tbsp fish sauce 1 tbsp Zhong sauce 3 tbsp light sesame oil 1/2 cup vegetable broth 1 tbsp cornstarch
• When the tofu is finished cooking, spray a large pan with nonstick cooking spray and turn the heat to medium-high. Add the garlic, ginger, cabbage, carrots, broccoli slaw, celery, and snow peas to the pan.  2 tsp fresh garlic 1 tsp fresh ginger 1.5 cups shredded green cabbage 2 carrots 1 cup broccoli slaw 2 celery stalks 1 cup snow peas
• Cook for 2-3 minutes, then add the cooked noodles and tofu to the pan. Turn the heat down to low-medium and mix everything together carefully. Cook for 3-5 minutes and allow the noodles and tofu to heat up a little.
• Add the sauce to the pan and mix well. Cover the meal and turn the heat down to low and allow the food to cook on low heat for 5-7 minutes. 
• Remove from heat and add chopped green onions to the top and serve.  1 bunch green onions

Notes

21 Day Fix

Entire recipe: 1 1/2 red containers, 3 yellow containers, 7 1/2 green containers, 36 teaspoons

Per serving: 1/4 red container, 1/2 yellow container, 1 1/4 green containers, 6 teaspoons

Weight Watchers

10  2023 Plan Points 

Nutrition

Calories: 495kcal | Carbohydrates: 58g | Protein: 15g | Fat: 22g | Saturated Fat: 3.8g | Cholesterol: 0mg | Sodium: 561mg | Potassium: 428mg | Fiber: 7.6g | Sugar: 5.4g | Calcium: 121mg | Iron: 1mg

The post Vegetable Lo Mein Recipe appeared first on My Crazy Good Life.

This is one of my favorite tofu recipes to make my family for meatless Monday. It’s an easy dinner that’s filling and so flavorful! 

Where’s the Recipe?

Here at My Crazy Good Life we want all of our readers to feel confident in the kitchen. Whether you’re a new cook or have been cooking all of your life, we want you to feel like you can recreate our recipes with ease. To best serve all of the readers here, we provide a lot of information in our posts. 

In the article below you will find ingredient information, detailed cooking instructions, recipe tips, and healthy eating plan calculations for WW, 2B Mindset, and Portion Fix. If you’d like to skip past all of that you can scroll to the bottom of the page where you will find our easy to print Teriyaki Tofu Stir-Fry recipe card. 

Ingredients in Teriyaki Tofu Stir Fry Bowls

• Broccoli florets: broccoli is a cruciferous vegetable rich in antioxidants and other beneficial plant compounds. It may also offer several benefits, especially for eye health, heart health, and disease prevention.
• Sugar snap peas: snap peas have important vitamins and nutrients, including 100% of your daily values of vitamin C, vitamin K and folate. They’re low in fat, cholesterol, and sodium, making them perfect for any healthy diet. Snap peas are great in stir fry recipes, just be careful that you don’t overcook them because they will lose their crispness.
• Bell peppers: using a couple different colored bell peppers is a great way to brighten up this teriyaki tofu bowl. Typically, I will use one red bell pepper, and one yellow or orange bell pepper. You can choose your favorite varieties for this recipe.
• Red onion: I prefer red onion but you can use white or yellow onions if you’d like.
• Zucchini: zucchini is a versatile squash rich in vitamins, minerals, and plant compounds. It may offer several health benefits, ranging from improved digestion to a lower risk of heart disease.
• Spices: for this broccoli stir fry I use fresh ginger, garlic, sesame oil and coconut aminos. 
• Tofu: this teriyaki tofu recipe is so delicious. It’s marinated in a homemade teriyaki sauce and then air fried, creating crispy tofu cubes that are the perfect plant-based protein for this stir fry.
• Rice: this coconut brown rice is easy to make in the Instant Pot. You can also use cauliflower rice if you’re trying to cut carbs. 

How to Make Crispy Teriyaki Tofu

1. Remove the extra firm tofu block from its packaging and drain the liquid in the sink.
2. Press the excess water from the block of tofu by using a tofu press or a cutting board with paper towels on top and bottom of the tofu and some heavy pots or pans on top. This usually takes 20-30 minutes or so, depending on how aggressive you are with adding weight/tightening the press.
3. Slice into thin strips (1/4 inch strips are what we aim for). Too thin and the tofu will be chewier and crunchier, and it will cook faster. 
4. Add the teriyaki sauce ingredients you’d like to marinate the tofu in. I actually stick all of the tofu in an airtight container and add the sauce, then cook half of it for the bowls and let the other half sit and marinate in the fridge until I’m ready to cook it. It’s perfect for meal prep!
5. Allow the tofu to marinate for 10-20 minutes, or as long as you have until you need to begin cooking. The longer you allow it to marinate, the more flavorful tofu you’ll have.  
6. Spray the bottom of your air fryer basket with some olive oil cooking spray. Add the tofu pieces in a single layer on the bottom of the fryer. 
7. Set air fryer to 375º and set for 10-20 minutes of cook time, checking on them every 5 minutes. 
8. Flip your tofu pieces over after 10 minutes of cooking time. The bottom always browns a little faster, so flipping helps to get them evenly cooked. 
9. Pull out the tofu pieces when they’re golden brown and drizzle extra sauce on them if needed. Top with sesame seeds, if you’d like.

How to Make Instant Pot Coconut Rice

1. The first thing you will want to do is rinse your rice in cold water. Make sure you give it a good rinse and that the water runs clear.
2. Next, spray the inner pot of your electric pressure cooker with cooking oil spray, and then add the rinsed rice to your pot.
3. Now you need to add an equal amount of liquid to your rice (for this recipe 2 cups of rice = 2 cups of liquid). Pour the full-fat coconut milk into a measuring cup and then fill the measuring cup to 2 cups with water. 
4. Add the coconut milk and water to your instant pot.
5. Close the lid of your pot and turn your pressure release valve to Sealing position.
6. Use the Pressure Cook or Manual button and set the cooking time to 24 minutes.
7. When the cook time has completed, let the remaining pressure naturally release. Allow a natural release time of at least 10 minutes, and turn off the “keep warm” setting if your pot has one. Allowing the rice to naturally release pressure without the heat keeps the rice from sticking to the bottom of the pot.
8. This recipe makes 12 servings (or 6 cups), so set aside 3 cups of rice to make the rice bowl and refrigerate or freeze the remaining 3 cups until needed.

How to Make Teriyaki Tofu Stir Fry Bowls

1. Rinse and chop your vegetables into similar-sized pieces so that they cook together evenly.
2. Heat a large frying pan or cast iron skillet on medium heat and give the pan a quick spray of cooking spray. I like to use avocado or olive oil over vegetable oil spray because they are less processed. 
3. Add the chopped veggies to the pan and then add your stir fry seasonings (minced ginger, minced garlic, sesame oil and coconut aminos).
4. Cook the veggies until they are fragrant and slightly softened.
5. Build your bowl using coconut rice, air fryer tofu, and stir fried vegetables. 

Recipe Tips

• If you have a few extra minutes and want to level up your tofu, sprinkle corn starch onto the tofu pieces before you air fry them to make even crispier tofu.
• Don’t crowd your tofu in the air fryer – there won’t be enough space for the hot air to cook the tofu and some will burn while others will be undercooked.
• If you don’t have an air fryer, you can make Crispy Baked Tofu in the oven! I’d set it for the same time and temperature as the air fryer directions above.
• The rice recipe makes 12 servings of rice which is great for meal prep! Freeze the extra rice in airtight container. It reheats in the microwave really well.
• Refrigerate cooked rice for up to 6 days or freeze for up to 2 months.

Healthy Eating Plans

This recipe makes 6 servings.

21 Day Fix Teriyaki Tofu Stir Fry Bowls

Entire recipe: 6 yellow containers, 6 green containers, 3 red containers, 3 blue containers, and 10 teaspoons.

Per serving: 1 yellow container, 1 green container, 1/2 red container, 1/2 blue container, and 1 2/3 teaspoons.

Weight Watchers

This WW Teriyaki Tofu and Rice Bowl is a little under 9 2023 Plan Points per serving.

2B Mindset

I love how versatile this recipe is for 2B. Skip the rice if you’re eating this recipe for dinner, but portion your plate for lunch with the veggies, tofu, and rice.

More healthy recipes:

• Spring Roll Salad
• Healthy Kung Pao Chicken
• Instant Pot Honey Garlic Chicken
• Instant Pot Ramen Stir Fry
• Healthy Drunken Noodles
• Asian Turkey Lettuce Wrap Recipe

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Teriyaki Tofu Stir Fry Bowls with Coconut Rice

Teriyaki tofu stir fry bowls with coconut rice are a healthy and delicious meal that is perfect for a quick and easy weeknight dinner.

Course Main Course

Cuisine Asian

Keyword stir fry

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Total Time 15 minutes minutes

Servings 6 people

Calories 187kcal

Author Becca Ludlum

Equipment

• Enameled Cast Iron Pan
• Kitchen Knife
• Cutting Board

Ingredients

• 1 cup broccoli
• 1 cup sugar snap peas
• 1 red bell pepper
• 1 yellow or orange bell pepper
• 1 red onion
• 1 zucchini
• 2 tsp fresh ginger root minced
• 1 tsp garlic minced
• 2 tsp sesame oil
• 2 tsp coconut aminos
• 3 cups cooked coconut rice
• 14 oz Crispy Air Fryer Tofu

Instructions

How to Make Crispy Teriyaki Tofu

• Remove the extra firm tofu block from its packaging and drain the liquid in the sink.
• Press the excess water from the block of tofu by using a tofu press or a cutting board with paper towels on top and bottom of the tofu and some heavy pots or pans on top. This usually takes 20-30 minutes or so, depending on how aggressive you are with adding weight/tightening the press.
• Slice into thin strips (1/4 inch strips are what we aim for).  Too thin and the tofu will be chewier and crunchier and will cook faster. 
• Add the teriyaki sauce ingredients you’d like to marinate the tofu in. I actually stick all of the tofu in an airtight container and add the sauce, then cook half of it and let the other half sit and marinate in the fridge until I’m ready to cook it. It’s perfect for meal prep!
• Allow the tofu to marinate for 10-20 minutes, or as long as you have until you need to begin cooking. The longer you allow it to marinate, the more flavorful tofu you’ll have.  
• Spray the bottom of your air fryer basket with some olive oil cooking spray. Add the tofu pieces in a single layer on the bottom of the fryer. 
• Set air fryer to 375º and cook for 10-20 minutes of cook time, checking on them every 5 minutes. 
• Flip your tofu pieces over after 10 minutes of cooking time. The bottom always browns a little faster, so flipping helps to get them evenly cooked. 
• Pull out the tofu pieces when they’re golden brown and drizzle extra sauce on them if needed. Top with sesame seeds, if you’d like.

How to Make Instant Pot Coconut Rice

• The first thing you will want to do is rinse your rice in cold water. Make sure you give it a good rinse and that the water runs clear.
• Next, spray the inner pot of your electric pressure cooker with cooking oil spray, and then add the rinsed rice to your pot.
• Now you need to add an equal amount of liquid to your rice (for this recipe 2 cups of rice = 2 cups of liquid). Pour the full-fat coconut milk into a measuring cup and then fill the measuring cup to 2 cups with water. 
• Add the coconut milk and water to your instant pot.
• Close the lid of your pot and turn your pressure release valve to Sealing position.
• Use the Pressure Cook or Manual button and set the cooking time to 24 minutes.
• When the cook time has completed let the remaining pressure naturally release. Allow a natural release time of at least 10 minutes, and turn off the “keep warm” setting if your pot has one. Allowing the rice to naturally release pressure without the heat keeps the rice from sticking to the bottom of the pot.
• This recipe makes 12 servings (or 6 cups), so set aside 3 cups of rice to make the rice bowl and refrigerate or freeze the remaining 3 cups until needed.

How to Make Teriyaki Tofu Stir Fry Bowls

• Rinse and chop your vegetables into similar-sized pieces so that they cook together evenly. 1 cup broccoli, 1 cup sugar snap peas, 1 red bell pepper, 1 yellow or orange bell pepper, 1 red onion, 1 zucchini
• Heat a large frying pan or cast iron skillet on medium heat and give the pan a quick spray of cooking spray. I like to use avocado or olive oil over vegetable oil spray because they are less processed. 
• Add the chopped veggies to the pan and then add your stir fry seasonings (minced ginger, minced garlic, sesame oil and coconut aminos). 2 tsp fresh ginger root, 1 tsp garlic, 2 tsp sesame oil, 2 tsp coconut aminos
• Cook the veggies until they are fragrant and slightly softened.
• Build your bowl using coconut rice, air fryer tofu, and stir fried vegetables. 3 cups cooked coconut rice, 14 oz Crispy Air Fryer Tofu

Notes

Healthy Eating Plans

This recipe makes 6 servings.

21 Day Fix Teriyaki Tofu Stir Fry Bowls

Entire recipe: 6 yellow containers, 6 green containers, 3 red containers, 3 blue containers, and 10 teaspoons

Per serving: 1 yellow container, 1 green container, 1/2 red container, 1/2 blue container, and 1 2/3 teaspoons

Weight Watchers

This WW Teriyaki Tofu and Rice Bowl is a little under 9 2023 Plan Points per serving.

2B Mindset

I love how versatile this recipe is for 2B – Skip the rice if you’re eating this recipe for dinner, but portion your plate for lunch with the veggies, tofu, and rice.

Nutrition

Calories: 187kcal | Carbohydrates: 31.3g | Protein: 5.2g | Fat: 9.5g | Saturated Fat: 3.35g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 13g | Trans Fat: 2g | Cholesterol: 2mg | Sodium: 565mg | Potassium: 355mg | Fiber: 4.25g | Sugar: 22.5g | Vitamin A: 80IU | Vitamin C: 28mg | Calcium: 75mg | Iron: 4mg

The post Teriyaki Tofu Stir Fry Bowls with Coconut Rice appeared first on My Crazy Good Life.

I’ve tried tofu many, many ways and have never loved it until I started air frying it. The extra firm tofu gives you a hearty bite and the air fryer allows the tofu to crisp a bit. Several nights a month, we make an easy Stir Fry for dinner that includes these yummy crispy tofu recipe. 

This is a healthier recipe for tofu because of the ingredients and because it’s not made by deep frying. It’s the best tofu we have made and I prefer this method to all others I’ve tried. 

Where’s the recipe?

Here at My Crazy Good Life, we want everyone to be successful in the kitchen, so we write our recipes to help beginning cooks as well as people who have been cooking for years. In the article below, you’ll find list of ingredients, recipe tips, detailed cooking instructions, and even popular diet information about this recipe. We suggest you read the article below before heading to the recipe to begin. 

If you’ve been cooking for a while you might want to skip the article below and head straight to the recipe below for this Crispy Air Fryer Tofu. It’ll give you to-the-point instructions without all of the extra information.

Ingredients in Crispy Air Fryer Tofu

• Extra Firm Tofu (the type of tofu you buy matters, extra firm is what you need for this)
• Sauce We love this homemade Teriyaki sauce, but I recently discovered Zhong sauce and it’s been our favorite sauce lately!
• Optional: Sesame Seeds

How to make this Easy Air Fryer Tofu

1. Remove the tofu block from the package and drain the liquid in the sink. 
2. Press the excess water from the block of tofu by using a tofu press or a cutting board with paper towels on top and bottom of the tofu and some heavy pots or pans on top. This usually takes 20-30 minutes or so, depending on how aggressive you are with adding weight/tightening the press.
3. Slice into thin strips (1/4 inch strips are what we aim for).  Too thin and the tofu will be chewier and crunchier and will cook faster. 
4. Add the sauce you’d like to marinate the tofu in. I actually stick all of the tofu in an airtight container and add the sauce, then cook half of it and let the other half sit and marinate in the fridge until I’m ready to cook it. It’s perfect for meal prep!
5. Allow the tofu to marinate for 10-20 minutes, or as long as you have until you need to begin cooking. The longer you allow it to marinate, the more flavorful tofu you’ll have.  
6. Spray the bottom of your air fryer basket with some olive oil cooking spray. Add the tofu pieces in a single layer on the bottom of the fryer. 
7. Set air fryer to 375º and cook for 10-20 minutes of cook time, checking on them every 5 minutes. 
8. Flip your tofu pieces over after 10 minutes of cooking time. The bottom always browns a little faster, so flipping helps to get them evenly cooked. 
9. Pull out the tofu pieces when they’re golden brown and drizzle extra sauce on them if needed. Top with sesame seeds, if you’d like.  

Recipe Tips: 

• If you buy tofu and end up not making this recipe right away, you can freeze it right in the package that you bought it in! Just pull it out to thaw on the counter a few hours before you need it again. 
• If you have a few extra minutes and want to level up your tofu, sprinkle corn starch onto the tofu pieces before you air fry them. It makes them extra crispy!
• Don’t crowd your tofu in the air fryer – there won’t be enough space for the hot air to cook the tofu and some will burn while others will be undercooked.
• Cooking tofu isn’t difficult, but it’s much easier to start feeling confident making it when you start with a recipe. I think the most important part is to buy the correct tofu for what you’re making. Silken tofu, for example, isn’t going to air fry well – just like extra-firm tofu won’t make a good replacement for scrambled eggs in a recipe.   
• If you don’t have an air fryer, you can make Crispy Baked Tofu in the oven! I’d set it for the same time and follow the timing above. 

More Sauce Ideas: 

• Soy sauce or Coconut Aminos
• Sesame Oil and Ginger and Garlic powder
• Homemade Peanut Sauce
• Sriracha

What to serve Air Fryer Tofu with:

• Add it to this recipe for Teriyaki Tofu Stir Fry Bowls with Coconut Rice
• I love buying the stir fry bags of vegetables at the grocery store. Instead of using the sauce that’s inside, I dump the veggies into a large skillet with a little oil, add extra mushrooms, snow peas, radishes, some coconut rice or cooked plain ramen and top with tofu. 
• Add to the top of Pineapple Fried Rice.  
• I love putting Air Fried Tofu in my Veggie Spring Rolls or on top of a Spring Roll Salad. 
• Use it in your Pad Thai Tofu instead of the Instant Pot version in the recipe -it adds a great texture!

Healthy Eating Plans

Weight Watchers: Each 2 tablespoon serving of the teriyaki sauce is 1 point on the 2023 Plan. Recipe calls for 1/2 cup (16 tablespoons), but most of that won’t be eaten.

21 Day Fix / Portion Fix: Each 3/4 cup serving is counted as 1 Red Container, 1 teaspoon.

More Air Fryer Recipes:

• Air Fryer Eggplant
• Buffalo Cauliflower (with Frozen Cauliflower) 
• Roasted Artichokes
• Air Fryer Turkey Burgers

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Crispy Air Fryer Tofu Recipe

This Crispy Air Fryer Tofu Recipe is a delicious source of protein! Slightly crunchy and chewy, it's a great addition to so many recipes.

Course Main Course, Tofu

Cuisine Asian, Vegetarian

Keyword air fryer, Tofu

Prep Time 20 minutes minutes

Cook Time 20 minutes minutes

Marinade Time 15 minutes minutes

Total Time 55 minutes minutes

Servings 4

Calories 101kcal

Author Becca Ludlum

Equipment

• Ninja Foodi
• Tofu Press
• Cutting Board

Ingredients

• 1 14 oz Tofu extra firm
• ½ cup Homemade Teriyaki Sauce
• 2 tbsp Sesame Seeds Optional

Instructions

• Press the excess water from the block of tofu by using a tofu press or a some heavy pots or pans. This usually takes 20-30 minutes or so, depending on how aggressive you are with adding weight/tightening the press. 1 14 oz Tofu
• Slice into thin strips (1/4 inch strips are what we aim for).
• Add the sauce you'd like to marinate the tofu in along with the sliced tofu into a large bowl. ½ cup Homemade Teriyaki Sauce
• Allow the tofu to marinate for 10-20 minutes, or as long as you have until you need to begin cooking. The longer you allow it to marinate, the more flavorful tofu you'll have.  
• Spray the bottom of your air fryer basket with some olive oil cooking spray. Add the tofu pieces in a single layer on the bottom of the fryer. 
• Set air fryer to 375º and cook for 10-20 minutes of cook time, checking on them every 5 minutes. 
• Flip your tofu pieces over after 10 minutes of cooking time. The bottom always browns a little faster, so flipping helps to get them evenly cooked. 
• Pull out the tofu pieces when they're golden brown and drizzle extra sauce on them if needed. Top with sesame seeds, if you'd like. 2 tbsp Sesame Seeds

Nutrition

Calories: 101kcal | Carbohydrates: 19g | Protein: 3g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Trans Fat: 2g | Cholesterol: 2mg | Sodium: 547mg | Potassium: 89mg | Fiber: 2g | Sugar: 18g | Vitamin A: 80IU | Vitamin C: 2mg | Calcium: 49mg | Iron: 3mg

The post Crispy Air Fryer Tofu Recipe appeared first on My Crazy Good Life.

I love a good spring roll, but the rolling process can be time consuming! That’s one reason that this delicious salad came to be. All the best things about fresh spring rolls but without the hassle of rice paper sheets.

The recipe, as written, does not include any meat but it is a versatile dish that can be customized to your preferences. Add chicken breast to it, or create a shrimp spring roll salad if you’d like. The possibilities are endless!

Where’s the recipe?

Here at My Crazy Good Life we like to make our recipes easy for anyone to follow. Whether it is your first time in the kitchen or you have been cooking for years, we want to help you feel confident when you recreate these recipes.

In this article you will find ingredient information, prepping and assembling details, recipe tips, and healthy eating plan calculations. If you’d like to skip past all of that, you can scroll to the bottom of the page where you’ll find the easy to print Spring Roll Salad recipe card.

Ingredients

• Lettuce: leafy green or red leaf lettuce is what I use. You can use other lettuce varieties like butter lettuce if that’s what you have on hand.
• Red bell pepper: bell peppers are a great source of vitamin C. I like adding red peppers but any color will do if you prefer another.
• Cucumbers: Any kind will work. I usually get English or mini cucumbers for this recipe.
• Carrots: carrots add a variety of nutrients and the orange color adds to the beauty of this colorful salad.
• Purple cabbage: Cabbage is packed full of nutrients and may help fight inflammation. I like to use purple or red cabbage in this salad, but green will work fine too.
• Fresh basil: please get fresh basil for this recipe! I’ve tried to use dried basil and it doesn’t compare.
• Tofu: I love air frying the tofu first after marinating with homemade teriyaki sauce!
• Brown rice ramen: I like to use brown rice noodles because they’re a bit less processed than other rice noodles. They’re also whole grain and help you stay full for longer. You can use vermicelli noodles or traditional ramen noodles if you prefer.
• Edamame: adding edamame beans is another great vegan protein option.
• Green onions: thinly sliced green onions add great flavor to the salad.

Additional ingredients to consider

The ingredients listed above are my standard go-to ingredients for this Spring Roll Salad, but it’s not a big deal if you want to change the ingredients up a bit. Sometimes while I’m grocery shopping, I’ll also grab some of these tasty additions:

• Jicama: jicama is a crunchy, mellow tasting vegetable that goes well with the other Asian ingredients in this salad.
• Avocado: provides a creamy texture and healthy fat.
• Bean sprouts: bean sprouts are mildly sweet and an excellent source of antioxidants.
• Snap peas: snap peas can add a crunchy texture and sweet flavor to this dish.
• Crispy Quinoa if you’re all about the crunch.

Peanut Dressing Ingredients

This dressing doesn’t contain brown sugar or highly processed oils. You can feel good about eating it!

• Coconut aminos: coconut aminos are a healthy soy sauce or fish sauce substitute. If you can’t find coconut aminos, low sodium soy sauce or tamari will work.
• Peanut butter: you’ll want to use creamy peanut butter or almond butter.
• Maple syrup: I love using pure maple syrup as a sweetener. Other store bought sauces (like hoisin sauce) can use refined sugars, which I try to avoid.
• Sriracha or chili paste: sriracha is a uniquely flavored hot sauce that you’ll find in a lot of Asian recipes.
• Roasted sesame oil: using roasted (or toasted) sesame seed oil adds umami to this peanut dressing.

How to make Spring Roll Salad

1. Prepare your work surface and set out a cutting board, sharp knife, and large bowl.
2. Cook noodles based on the package directions. After the ramen is cooked, I like to drizzle some roasted sesame oil on them to keep them from sticking. The flavor is delicious, as well.
3. While the ramen is cooking, you will want to start by dicing and slicing your vegetables.
4. In a small bowl or mason jar, mix together the salad dressing ingredients.
5. Next, place all of the veggies and the cooked ramen into your salad bowl. Then add the salad dressing to your bowl. Dress the salad to your taste and store any extra dressing in an air-tight container.
6. Toss the salad ingredients together until combined and serve immediately.

Recipe Tips

• Once mixed, the salad can become soggy. If you’d like to prepare some of this ahead of time, I’d suggest cutting the veggies, mixing the dressing, and cooking the ramen, and then storing them separately until you’re ready to assemble the salad.
• Fresh herbs really brighten this salad up. I like to use basil, but fresh cilantro or fresh mint would also be lovely.

Healthy Eating Plans

Portion Fix / 21 Day Fix

The entire recipe is 2 yellow containers, 2 red containers, 8 green containers, and about 2 teaspoons for the dressing.

One serving is 1 yellow container, 1 red container, 4 green containers, plus about 1 teaspoon for the dressing.

Weight Watchers 

For the 2023 WW Points Plan, there are 11 points total per serving. The dressing is 8 points, and the salad is 3 points per serving. If you’d like to lower the points, you can cut the dressing amount or omit the noodles (which are 3 points per serving).

2B Mindset

This recipe is a perfect lunch as long as you have some protein. Remember, you’re aiming for 50% veggies, 25% FFC, and 25% protein.

More Delicious Vegetarian Recipes:

Here are some tasty vegetarian recipes that I hope you love!

• Teriyaki Tofu Stir Fry Bowls
• Fresh Veggie Spring Rolls with Spicy Peanut Sauce
• Instant Pot Lentil Tacos
• Vegan Chili Recipe
• Vegan Minestrone Soup
• Vegetarian Stuffed Peppers
• Instant Pot Pad Thai with Tofu
• Vegan Pineapple Fried Rice in the Instant Pot

Print

Spring Roll Salad Recipe

Spring Roll Salad is a delightful meal or side dish, and is a great way to get healthy foods into your diet.

Course Salad

Cuisine Asian

Keyword Salad

Prep Time 25 minutes minutes

Cook Time 0 minutes minutes

Total Time 25 minutes minutes

Servings 2 people

Calories 361kcal

Author Becca Ludlum

Equipment

• Mixing Bowls
• Kitchen Knife
• Cutting Board

Ingredients

Salad Ingredients

• 1 cake Brown Rice Ramen cooked
• 4 cups Lettuce
• 1 cup Red bell pepper diced
• 1 cup Cucumber diced
• 1 cup Carrots shredded
• 1/2 cup Purple cabbage shredded
• 8 leaves Fresh basil
• 1 cube Sliced, Seasoned, and Cooked Tofu
• 1/4 cup Edamame shelled
• 3 stalks Green onions thinly sliced

Dressing Ingredients

• 1/4 cup Coconut aminos
• 1/8 cup Peanut butter creamy
• 1/2 tsp Maple syrup
• 1 1/2 tsp Sriracha or chili paste
• 1 1/2 tsp Roasted sesame oil

Instructions

• Prepare your work surface and set out a cutting board, sharp knife, and large bowl.
• Cook noodles based on the package directions. After the ramen is cooked, I like to drizzle some roasted sesame oil on them to keep them from sticking. The flavor is delicious, as well. 1 cake Brown Rice Ramen
• While the ramen is cooking, you will want to start by dicing and slicing your vegetables, basil, and tofu. 4 cups Lettuce 1 cup Red bell pepper. 1 cup Cucumber 1 cup Carrots 1/2 cup Purple cabbage 8 leaves Fresh basil 1 cube Sliced, Seasoned, and Cooked Tofu
• In a small bowl or mason jar, mix together the salad dressing ingredients. 1/4 cup Coconut aminos 1/8 cup Peanut butter 1/2 tsp Maple syrup 1 1/2 tsp Sriracha or chili paste 1 1/2 tsp Roasted sesame oil
• Next, place all of the veggies and the cooked ramen into your salad bowl. Then add the salad dressing to your bowl. Dress the salad to your taste and store any extra dressing in an air-tight container. 1/4 cup Edamame 3 stalks Green onions
• Toss the salad ingredients together until combined and serve immediately.

Notes

Recipe tips

• Once mixed, the salad can become soggy. If you’d like to prepare some of this ahead of time, I’d suggest cutting the veggies, mixing the dressing, and cooking the ramen, and then storing them separately until you’re ready to assemble the salad.
• Fresh herbs really brighten this salad up. I like to use basil, but fresh cilantro or fresh mint would also be lovely.

Weight Watchers 

For the 2023 WW Points Plan there are 11 points total per serving. The dressing is 8 points, and the salad is 3 points per serving. If you’d like to lower the points, you can cut the dressing amount or omit the noodles (which are 3 points per serving).

Portion Fix/21 Day Fix

The entire recipe is 2 yellow containers, 2 red containers, 8 green containers, and about 2 teaspoons for the dressing.

One serving is 1 yellow container, 1 red container, 4 green containers, plus about 1 teaspoon for the dressing.

2B Mindset

This recipe is a perfect lunch when you add some protein. Remember, you’re aiming for 50% veggies, 25% FFC, and 25% protein.

Nutrition

Calories: 361kcal | Carbohydrates: 50g | Protein: 14g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 6g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 267mg | Potassium: 1118mg | Fiber: 10g | Sugar: 15g | Vitamin A: 14333IU | Vitamin C: 125mg | Calcium: 137mg | Iron: 3mg

The post Spring Roll Salad Recipe appeared first on My Crazy Good Life.

Similar to egg rolls, you can find spring or summer rolls in Asian cuisine. This recipe is not fried, though! It’s a brown rice wrapped roll stuffed with healthy, raw vegetables and served with an amazing peanut dipping sauce that you are going to love.

Where’s the recipe?

Here at My Crazy Good Life, we want cooks of all levels to feel comfortable and confident making our recipes. To achieve that, we like to provide lots of helpful information in our posts. In the article below you’ll find ingredient information, tips on how to wrap spring rolls, plus healthy eating plan calculations.

If you’ve ever wondered how to make summer rolls, just keep on reading below for all of the information you’ll need. If you’re comfortable in the kitchen and want to get right to the recipe, you can scroll to the bottom of the page where you’ll find the easy to print recipe for these delicious Vegetable Spring Rolls.

Ingredients for this Fresh Spring Rolls Recipe:

Base Recipe for Veggie Spring Rolls (you’ll need all of these ingredients)

• Rice paper wrappers: I like to buy brown rice spring roll wrappers because they’re less processed than white rice and have less ingredients than traditional rice paper wrappers. If all you can find is the white ones, that’s ok!
• Lettuce: leafy green or red leaf lettuce is what I use.
• Fresh basil: please get fresh basil for this recipe! I’ve tried to use dried basil and it doesn’t compare.
• Green onions: thinly sliced green onions add great flavor to the rolls.
• Purple cabbage: purple or red cabbage gives these rolls a beautiful color.
• Carrots: carrots add a variety of nutrients and the orange color adds to the beauty of these colorful rolls.
• Brown rice ramen: again, I like to use brown rice noodles because they’re a bit less processed than other rice noodles-they’re also whole grain and help you stay full for longer. You can use vermicelli noodles or traditional ramen noodles if you prefer.

Optional ingredients (I’d recommend using 2-3 of these)

• Jicama: jicama is another crunchy, mellow tasting vegetable that is a wonderful addition to veggie spring rolls.
• Cucumber: cucumbers have a nice mellow flavor and also add a boost of important vitamins and minerals.
• Air fried tofu: if you’re craving some protein but want to make vegan spring rolls, you can add tofu. I love air frying the tofu first after marinating with homemade teriyaki sauce!
• Avocado provides a creamy texture and healthy fat.
• Red bell pepper: bell peppers are a great source of vitamin C. I like adding red peppers but any color will do if you prefer another.
• Edamame: adding edamame beans is another great vegan protein option.

Dipping sauce ingredients:

This dipping sauce doesn’t contain brown sugar or highly processed oils. You can feel good about using it!

• Coconut aminos: coconut aminos are a healthy soy sauce or fish sauce substitute. If you can’t find coconut aminos, low sodium soy sauce or tamari will work.
• Peanut butter: you’ll want to use creamy peanut butter or almond butter.
• Maple syrup: I love using pure maple syrup as a sweetener. Other store bought sauces (like hoisin sauce) can use refined sugars, which I try to avoid.
• Sriracha or chili paste: sriracha is a uniquely flavored hot sauce that you’ll find in a lot of Asian recipes.
• Roasted sesame oil: using roasted (or toasted) sesame seed oil adds umami to this peanut sauce for spring rolls.

How to make Veggie Spring Rolls

1. Get out your cutting board and start thinly slicing your filling ingredients. Add them to bowls or plates so you can quickly make your rolls later.
2. Cook your ramen according to package directions. After the ramen is cooked, I like to drizzle some roasted sesame oil on them to keep them from sticking. The flavor is delicious, as well.
3. Follow the directions on your rice paper wrappers to soften them. This will usually involve dipping the rice paper into water and making the rolls one at a time.
4. Once your wrapper is soft, you can start to build your summer roll.
5. Place one wrapper down on a clean flat surface and start filling the center of it with your vegetables. I like to start with the lettuce, leaving space on the sides for rolling, then place all the other veggies directly on top.
6. When you’ve added all of your filling, take one side of the wrapper and fold it over the filling, then take the other two sides, one at a time, and tightly roll it together. There are step by step pictures below to help you do this.
7. If you’d like, you can double wrap your summer rolls by softening another wrapper and placing it tightly around the original roll.
8. Once you have assembled all of your veggie spring rolls, set the finished rolls aside and start making your easy peanut sauce.
9. In a small bowl or mason jar, mix together the coconut aminos, peanut butter, maple syrup, sriracha, and sesame oil. I like to shake the mason jar well before serving.
10. Serve the rolls whole, or cut them in half to show off the colorful ingredients.

Recipe tips

• I don’t usually make springs rolls much in advance, because the wrappers can harden both in the fridge as well as on the counter. But you can prep and store the filling ingredients and peanut sauce in the fridge ahead of time. Then, when you’re ready to serve, you can soften the wraps and assemble with the pre-sliced veggies.
• It’s worth repeating: use fresh herbs. I love using basil, but fresh mint or cilantro would be lovely as well.
• If you’re like me and have a tendency to overstuff, you don’t want to do that here. The rice paper is forgiving but it is also thin. So, try and hold back when stuffing the wraps. After the first few you’ll get the hang of how much filling to add.
• Veggie spring rolls are super easy to customize. You usually will want crunchy, thinly sliced veggies, some type of noodle, and possibly a protein. If you’re not a fan of tofu, shrimp or pork works well too!
• The rice paper wrappers are very thin and can be hard to work with. You’ll want to gently wrap the filling without tearing the wrapper. If you do get a large tear you can double wrap your roll to contain the filling.
• Have extra ingredients? Make a stir fry with the veggies (leave the avocado out of the pan), add the ramen to reheat, and top with the sauce for a delicious dinner.
• If you have leftover rolls, you can use some plastic wrap to individually wrap the rolls. Leave them on the counter, then open and run quickly under a stream of water before eating. This isn’t the best recipe to have leftovers for, but I also don’t like wasting food.

Double wrapping the spring rolls:

Healthy Eating Plans

• For the 2023 WW Points Plan, the spring rolls are 4 points each – this is for the brown rice wrapper and brown rice ramen. The recipe for the sauce will leave you with some leftover so I divided that into 8 servings for this recipe – each serving of sauce is 2 points.

• For Portion Fix/21 Day Fix, I’ve found it easiest to fill my green container with toppings and use about 1/2 cup of toppings for each roll. I have never been able to add a full red container of protein to the rolls, so I roll with it and eyeball my portions. Typically, I can get 1 red container of protein (3/4 cup) into every 3 rolls.
  • The brown rice wrappers have 62 calories for every 2, which puts them right at 4 wrappers for 1 yellow container.
  • Using the guidelines above, each roll would be about 1/2 green container, 1/3 red container, and 1/2 yellow container. Remember, yellow container is 1/2 cup, red container is 3/4 cup, and green container is 1 cup.
• For 2B Mindset, this recipe is a perfect lunch when you add protein to each roll. Remember, you’re aiming for 50% veggies, 25% FFC, and 25% protein.

More Healthy Asian Recipes

• Teriyaki Tofu Stir Fry Bowls
• Instant Pot Chicken Lo Mein
• Instant Pot Miso Soup with Mushrooms
• Instant Pot Beef Pho Recipe
• Instant Pot Egg Drop Soup
• Healthy Egg Roll Cups
• Instant Pot Tofu Pad Thai

Print

Fresh Veggie Spring Rolls

These fresh veggie spring rolls are packed full of flavor and always a hit when I make them for a crowd. Colorful and crunchy, vegetable spring rolls are a fun and tasty recipe that's perfect for lunch, dinner, or a healthy snack.

Course Main Course

Cuisine Asian

Keyword spring rolls, summer rolls

Prep Time 25 minutes minutes

Time to wrap 20 minutes minutes

Total Time 45 minutes minutes

Servings 4

Calories 142kcal

Author Becca Ludlum

Equipment

• Brown Rice Wrappers
• Cutting Board
• Kitchen Knife

Ingredients

Base recipe:

• 8 Brown rice paper wrappers white will do in a pinch!
• 4 leaves Leafy green or red lettuce
• 8 leaves Fresh basil thinly sliced
• 2 stalks Green onions thinly sliced
• 1/2 cup Purple cabbage thinly sliced
• 1/2 Cucumber peeled and thinly sliced
• 2 cakes Brown rice ramen cooked according to package directions

Optional (all of these ingredients won't fit into the wrappers, so choose 2-4 in addition to base recipe):

• 1/2 cup Jicama peeled and thinly sliced
• 1 Carrot peeled and thinly sliced
• 1/2 cube Air fried tofu thinly sliced
• 1/4 Avocado thinly sliced
• 1/2 Red bell pepper thinly sliced
• 1/4 cup Edamame shelled

Peanut sauce:

• 1/2 cup Coconut aminos or low sodium soy sauce/tamari
• 1/4 cup Creamy peanut butter
• 1 tsp Maple syrup
• 3 tsp Sriracha or chili paste (optional)
• 3 tsp Roasted sesame seed oil

Instructions

• Get out your cutting board and start thinly slicing your filling ingredients.
• Cook ramen noodles according to package directions
• Follow the directions on your rice paper wrappers to soften them. This will usually involve dipping the rice paper into water.
• Once your first wrapper is soft you can start to fill your summer/spring roll.
• Place one wrapper down and start filling the center of it with your vegetables. I like to start with the lettuce, leaving space for rolling, then place all the other veggies directly on top. 
• When you've added all of your filling, take one side of the wrapper and fold it over the filling, then take the other two sides, one at a time, and tightly roll it together.
  
• If you'd like you can double wrap your roll by softening another wrapper and placing it tightly around the original roll.
• Once you have assembled all of your spring rolls, set the finished rolls aside and start making your easy peanut sauce.
• In a small bowl or mason jar, mix together the coconut aminos, peanut butter, maple syrup, sriracha, and sesame oil.
• Serve the rolls whole or cut them in half to show off the colorful ingredients. 

Notes

Recipe tips:

• I don’t usually make springs rolls much in advance, because the wrappers can harden both in the fridge as well as on the counter. But you can prep and store the filling ingredients and peanut sauce in the fridge ahead of time. Then, when you’re ready to serve, you can soften the wraps and assemble with the pre-sliced veggies.
• It’s worth repeating: use fresh herbs. I love using basil, but fresh mint or cilantro would be lovely as well.
• If you’re like me and have a tendency to overstuff, you don’t want to do that here. The rice paper is forgiving but it is also thin. So, try and hold back when stuffing the wraps. After the first few you’ll get the hang of how much filling to add.
• Veggie spring rolls are super easy to customize. You usually will want crunchy, thinly sliced veggies, some type of noodle, and possibly a protein. If you’re not a fan of tofu, shrimp or pork works well too!
• The rice paper wrappers are very thin and can be hard to work with. You’ll want to gently wrap the filling without tearing the wrapper. If you do get a large tear you can double wrap your roll to contain the filling.
• Have extra ingredients? Make a stir fry with the veggies (leave the avocado out of the pan), add the ramen to reheat, and top with the sauce for a delicious dinner.
• If you have leftover rolls, you can use some plastic wrap to individually wrap the rolls. Leave them on the counter, then open and run quickly under a stream of water before eating. This isn’t the best recipe to have leftovers for, but I also don’t like wasting food.

Healthy Eating Plans

• For the 2023 WW Points Plan, the spring rolls are 4 points each – this is for the brown rice wrapper and brown rice ramen. The recipe for the sauce will leave you with some leftover so I divided that into 8 servings for this recipe – each serving of sauce is 2 points.

• For Portion Fix/21 Day Fix, I’ve found it easiest to fill my green container with toppings and use about 1/2 cup of toppings for each roll. I have never been able to add a full red container of protein to the rolls, so I roll with it and eyeball my portions. Typically, I can get 1 red container of protein (3/4 cup) into every 3 rolls.
  • The brown rice wrappers have 62 calories for every 2, which puts them right at 4 wrappers for 1 yellow container.
  • Using the guidelines above, each roll would be about 1/2 green container, 1/3 red container, and 1/2 yellow container. Remember, yellow container is 1/2 cup, red container is 3/4 cup, and green container is 1 cup.
• For 2B Mindset, this recipe is a perfect lunch when you add protein to each roll. Remember, you’re aiming for 50% veggies, 25% FFC, and 25% protein.

Nutrition is calculated with base recipe.

Nutrition

Calories: 142kcal | Carbohydrates: 8g | Protein: 4g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Sodium: 167mg | Potassium: 226mg | Fiber: 2g | Sugar: 4g | Vitamin A: 4063IU | Vitamin C: 11mg | Calcium: 32mg | Iron: 1mg

The post Fresh Veggie Spring Rolls with Easy Peanut Sauce appeared first on My Crazy Good Life.

This is one of our favorite vegetarian Instant Pot recipes! It’s so easy to pull together on a busy weeknight, and if you decide to prep your veggies ahead of time it’s even quicker to make.

This meal is a great alternative to takeout and barely requires a trip to the grocery store. I usually have everything on hand to whip up this healthy Vegetarian Pad Thai recipe in my Instant Pot.

Where’s the recipe?

Here at My Crazy Good Life, we have written recipes to be so easy that anyone can make them–no matter what your kitchen experience!

Each post has information about ingredients, detailed cooking instructions, and recipe tips as well as special diet information. If you’re looking for more straight to the point instructions, scroll right down to the easy to print recipe at the bottom. 

Ingredients in this Tofu Pad Thai

For ingredient amounts, please scroll down to the printable recipe.

• Sesame oil: Roasted is best, if you can find it–the flavor is so much better.
• Garlic: Fresh is best here!
• Fresh ginger:  Fresh ginger has an authentic Asian flavor that will make this recipe amazing.
• Onion: Any color will do, but I’m a fan or red or white.
• Extra firm tofu: The extra firm part is important so it has more of a meat-like texture and doesn’t fall apart while cooking.
• Egg: If you’re vegan, leave this out. If you’d like, you can use an egg substitute like Just Egg or silken tofu.
• Rice vinegar: If you don’t have it, I’d just skip it entirely instead of using another vinegar.
• Coconut aminos: Or tamari, or soy sauce – whatever you have on hand works.
• Honey: If vegan, use a different sweetener like maple syrup or agave nectar.
• Zucchini: See the note below about swapping out veggies if you don’t love the ones listed here!
• Carrots 
• Bell peppers
• Rice noodles (brown rice if you can find them!)
• Low sodium vegetable stock: Or water if you don’t have any stock.
• Fresh basil
• Optional garnish:
  • Crushed red pepper 
  • Peanuts
  • Cilantro
  • Lime wedges or lime juice
  • Green onions

How to make this recipe vegan:

You can easily make this recipe vegan by replacing the honey with a vegan sweetener such as maple syrup or agave nectar. Other meat alternatives such as seitan can be used, or protein can be left out entirely.

Also, you’ll want to remove the eggs entirely or use a vegan egg substitute.

Instant Pot Tofu Pad Thai Instructions

I love this easy recipe on nights when we are craving Thai food. It’s quick to pull together and tastes like authentic Pad Thai–only lighter!

1. Set pot to sauté and add in sesame oil. Once the oil is hot, add garlic, ginger, and onions. Sauté for about a minute, or until you begin to smell the spices.
2. Add in your diced tofu and then push the contents of the pot to one side of the pot so you have room to scramble the eggs.
3. If you’d like a spray of olive oil so your eggs don’t stick (eggs always stick to the bottom of the Instant Pot!), spray that now. Add the egg and scramble it with a spatula, keeping it on one side of the pot if possible.
4. Once your eggs are cooked, mix together the tofu, onion, and eggs.
5. Add in the rice vinegar, coconut aminos (or soy sauce), and honey. These make up your pad thai sauce. If you’d like to add peanut butter for flavor, I’d add a teaspoon to your sauce ingredients now.
6. Add in the zucchini, bell peppers, and carrots and continue to sauté until they begin to soften.
7. Place the rice noodles (the entire package) on top of the contents of the pot and then pour the vegetable stock (or water if you don’t have stock) over the noodles. The noodles will not be submersed–that’s ok.
8. Close the lid of the pot and allow the noodles to cook using the steam in the pot for 1-2 minutes.
9. If you feel that you’d like to cook the noodles for longer, or if you’re using thicker noodles, I recommend pressure cooking for 0 (yes, zero) minutes. This cooking time will allow the pot to come to pressure (it cooks while coming to pressure), and it will begin to release pressure afterwards. Immediately release the pressure valve (by carefully turning the valve from Sealing to Venting) after the pot comes to pressure so your noodles don’t overcook.
10. Add the chopped basil and serve immediately garnished with red pepper flakes, cilantro, peanuts, and lime (if desired).

Recipe Tips

Stovetop Directions

The Instant Pot instructions can be used for the stovetop, since this recipe is primarily sautéing. The following notes should be followed:

• Use medium high heat for the sautéing.
• In step 7, do not add the broth/water. Cook your noodles on the side according to package directions.

Healthy Eating Plans

Since we are skipping the brown sugar, fish sauce, and other heavy ingredients commonly used in this stir fry dish, it’s perfect for almost any healthy eating plan!

Weight Watchers: This Weight Watchers Pad Thai is 12 Blue Plan Points | 14 Green Plan Points | 12 Purple Plan Points per serving, not including optional garnish options.

The points for the new 2023 plan is 7, using brown rice noodles and 1/4 cup maple syrup instead of 1/3 cup honey.

21 Day Fix: Per Serving (Recipe serves 6): 1/3 teaspoon, 1 1/2 green containers, 1/3 red container, 1 yellow container per serving.

2B Mindset: This recipe is a perfect lunch, with 50% veggies, 25% protein (tofu), and 25% FFC (noodles).

More Vegetarian Instant Pot recipes

• Blueberry Lemon Oatmeal
• Vegan Pineapple Fried Rice
• Amish Baked Oatmeal
• Healthy Spinach Artichoke Dip
• Greek yogurt Mac and Cheese

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Instant Pot Vegetarian Pad Thai with Tofu

This Instant Pot Pad Thai with tofu is an easy Instant Pot Dinner! This recipe is delicious, and it's easy to add chicken if you'd rather!

Course Main Course

Cuisine thai

Keyword Pad Thai

Prep Time 20 minutes minutes

Cook Time 10 minutes minutes

Total Time 30 minutes minutes

Servings 6 servings

Calories 184kcal

Author Becca Ludlum

Equipment

• Instant Pot 6 qt
• Sealing Rings
• Coconut Aminos

Ingredients

• 2 tsps sesame seed oil
• 1 tbsp garlic minced
• 1 tsp ginger grated and fresh, or 1/2 tsp dry ground ginger
• ½ onion sliced
• 1 pkg tofu extra firm, cut into cubes
• 1 egg
• 4 tbsp rice vinegar
• 4 tbsp coconut aminos or soy sauce
• ⅓ cup honey
• 1 zucchini diced
• 2 bell peppers red and green, sliced
• 2 carrots peeled and cut into sticks
• 1 pkg rice noodles 16 oz
• 2 cups vegetable stock low sodium
• ¼ cup basil chopped
• ½ tsp red pepper crushed, optional

Instructions

Instant Pot:

• Set your Instant Pot to sauté and add in sesame oil. When the oil is hot, add garlic, ginger, and onions. Sauté for about one minute, or until fragrant. 2 tsps sesame seed oil, 1 tbsp garlic, 1 tsp ginger, ½ onion
• Mix in the diced tofu and push all of the contents of the pot to one side of the pot. 1 pkg tofu
• Spray olive oil in pot, and then add the egg and scramble with a spatula. It's ok if your eggs mix with your tofu and onion. 1 egg
• Once cooked, mix the egg into the onions and tofu.
• Add in rice vinegar, coconut aminos or soy sauce, honey, zucchini, bell peppers, and carrots. Allow to cook for a few minutes, until the veggies become soft. 4 tbsp rice vinegar, 4 tbsp coconut aminos, ⅓ cup honey, 1 zucchini, 2 bell peppers , 2 carrots
• Place the rice noodles (the entire package of them together) on top of the tofu mixture and pour the stock over the noodles. 1 pkg rice noodles, 2 cups vegetable stock
• After adding the noodles and stock, close the lid to the pot and allow the noodles to steam for a minute or two. No need to add time to the pot or cook the noodles–they'll cook perfectly with the lid closed using the heat already in the pot. If you feel that the noodles need to cook for longer, or if you're using thicker noodles, go ahead and cook for 0 (zero) minutes.
• Add chopped basil after noodles are cooked. Serve with cilantro, peanuts, and lime wedges (if desired). ¼ cup basil, ½ tsp red pepper

Stovetop:

• The Instant Pot instructions can be used for the stovetop, since this recipe is primarily sautéing. The following notes should be followed:
• Use medium high heat for the sautéing.
• In step 7, do not add the broth/water. Cook your noodles on the side according to package directions.

Notes

Healthy Eating Plans:

Since we are skipping the brown sugar, fish sauce, and other heavy ingredients commonly used in this stir fry dish, it’s perfect for almost any healthy eating plan!

Weight Watchers: This Weight Watchers Pad Thai is 12 Blue Plan Points | 14 Green Plan Points | 12 Purple Plan Points per serving, not including optional garnish options.

The points for the new 2023 plan is 7, using brown rice noodles and 1/4 cup maple syrup instead of 1/3 cup honey.

21 Day Fix: 21 Day Fix Container Count Per Serving (Recipe serves 6): 1/3 tsp, 1.5 green containers, 1/3 red container, 1 yellow container per serving.

2B Mindset: This recipe is a perfect lunch, with 50% veggies, 25% protein (tofu), and 25% FFC (noodles).

Recipe Tips:

• If there are any vegetables that you don’t like, you can swap them out for something else. Red peppers can be swapped out for other peppers or left out completely. Add diced mushrooms, bean sprouts, snap peas, snow peas, or your favorite veggies.
• If you’re looking for a Chicken Pad Thai recipe, I recommend sautéing the diced chicken first for 8-9 minutes and then follow the rest of the directions in this post.
• If after cooking your veggies, they look perfectly done, I recommend removing them from the pot before steaming your rice noodles so they don’t overcook.

Nutrition

Calories: 184kcal | Carbohydrates: 27g | Protein: 8g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 27mg | Sodium: 449mg | Potassium: 267mg | Fiber: 2g | Sugar: 20g | Vitamin A: 4976IU | Vitamin C: 60mg | Calcium: 108mg | Iron: 1mg

SaveSave

The post Instant Pot Pad Thai with Tofu appeared first on My Crazy Good Life.

This lightened up version is made with chicken breasts and turkey bacon, and can be used to make my Crack Chicken Noodle Soup, Crack Chicken Pasta Salad, or Healthy Crack Chicken Casserole! This is a tasty dairy free Instant Pot recipe that your whole family will love!

Where’s the recipe?

I have readers from all levels of comfort in the kitchen, so I like to make my recipes easy for everyone. In this post you’ll find ingredient information, recipe tips and healthy eating plan calculations. If you’d like to skip past all that and get straight to the recipe, simply scroll to the bottom of the page where you’ll find the easy to print Dairy Free Crack Chicken recipe!

Ingredients

• Chicken breasts: you can use frozen or thawed chicken breasts.
• Chicken broth: I like to use low sodium chicken broth, but you can also just use water.
• Almond milk: get unsweetened, plain almond milk.
• Tofu: tofu is a great source of protein and helps with the sauce consistency in this recipe. If you want to avoid GMOs, you’ll want to look for organic soy tofu. You can learn more about soy products here.
• Garlic: fresh minced garlic is what I use for this recipe.
• Dill
• Parsley
• Onion powder
• Pepper
• Turkey bacon: cooked.

How to make Dairy Free Instant Pot Crack Chicken

1. Add chicken and chicken broth to the Instant Pot.
2. Close the lid and turn the pressure valve to sealing.
3. Cook the chicken on high pressure using the “manual” or “pressure cook” setting.
4. Set the cook time for 15 minutes.
5. While the chicken is cooking, place the almond milk, tofu, minced garlic, dill, parsley, onion powder & pepper in a blender and blend until smooth, about 1 minute. Set aside.
6. Let the pressure release naturally. Once the pressure valve drops you can open the lid.
7. Drain and shred the chicken, then add it back to the pressure cooker.
8. Pour the sauce from the blender on top of the shredded chicken.
9. Turn the Instant Pot to sauté mode and stir until the sauce is warm.
10. Serve this in a lettuce wrap and top with turkey bacon.

How to make Dairy Free Crack Chicken in the Crock Pot

1. Add chicken and chicken broth to your slow cooker and cover with the lid.
2. Cook the chicken on high heat for 4-5 hours or on low heat for 6-8 hours.
3. Drain and shred the chicken, then add the shredded chicken back to your slow cooker.
4. Mix almond milk, tofu, minced garlic, dill, parsley, onion powder & pepper in a blender and blend until smooth, about 1 minute.
5. Pour the sauce on top of your shredded chicken. Stir until the sauce has covered the chicken and is warm.
6. Serve in a lettuce wrap and top with turkey bacon.

Stove Top Directions for Dairy Free Crack Chicken

1. Boil the chicken on medium high heat for 20 minutes, or until the chicken is cooked through.
2. Turn off the stove. Drain and shred the chicken, then place it back into your pot.
3. Mix almond milk, tofu, minced garlic, dill, parsley, onion powder & pepper in a blender and blend until smooth, about 1 minute.
4. Pour the sauce over the shredded chicken.
5. Turn the stove to medium heat and stir until the sauce is warm and has covered all of the chicken.
6. Serve in a lettuce wrap and top with turkey bacon.

Recipe Tips

• You can also incorporate the turkey bacon by dicing it, then adding it to the shredded chicken after the sauce has been mixed in.
• This is a great protein-packed recipe for meal prep that you can use as sandwich filling, salad topper or as a stand alone with fruit and veggies on the side.
• Shredding chicken in a stand mixer is so quick and easy!
• You can use pork bacon if you’d like, but don’t forget to adjust your WW SmartPoints or 21 Day Fix counts if you follow those plans.

Healthy Eating Plans

21 Day Fix
Entire recipe: 12 Red, 1 Tsp.
Per serving: 2 Red containers

2B Mindset
This is a perfect option for protein on your lunch or dinner plate.

Weight Watchers
Points per serving: 2023 Points: 3 points | 3 Blue Plan | 6 Green Plan | 3 Purple Plan

Looking for more healthy dairy free recipes?

• Dairy Free Egg Bites
• Dairy Free Coffee Ice Cream
• Dairy Free Chocolate Ice Cream
• 21 Day Fix Dairy Free Recipes
• Dairy Free Butternut Squash Soup Recipe | Gluten Free

Print

Dairy Free Crack Chicken Recipe

This healthy dairy free crack chicken recipe is so tasty and a perfect protein-packed lunch or dinner idea. Leftovers are great for meal prep too!

Course Main Course

Cuisine American

Keyword Dairy Free Crack Chicken

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 6 Servings

Calories 379kcal

Author Becca Ludlum

Equipment

• Instant Pot 6 qt
• Crockpot
• Vitamix Blender

Ingredients

• 2 lb chicken breast thawed or frozen
• 1/2 cup chicken broth low sodium, or water
• 1 cup almond milk unsweetened
• 1 1/2 cup tofu crumbled
• 1 tsp garlic minced
• 1 tsp dill dried
• 1 tsp parsley dried
• 1 tsp onion powder
• 1 tsp pepper
• 16 slices turkey bacon as topping or cooked and diced into recipe

Optional: salt to taste

Instructions

Instant Pot:

• Add chicken and chicken broth to the Instant Pot.
• Close the lid and turn the pressure valve to sealing.
• Cook the chicken on high pressure using the “manual” or “pressure cook” setting for 15 minutes.
• While the chicken is cooking, place the almond milk, tofu, minced garlic, dill, parsley, onion powder & pepper in a blender and blend until smooth, about 1 minute. Set aside.
• Let the pressure release naturally. Once the pressure valve drops you can open the lid.
• Drain and shred the chicken, then add it back to the Instant Pot.
• Pour the sauce from the blender on top of the shredded chicken.
• Turn the Instant Pot to sauté mode and stir until the sauce is warm.
• Serve in a lettuce wrap and top with turkey bacon.

Stove top:

• Boil the chicken on medium high heat for 20-25 minutes, or until the chicken is cooked through.
• Turn off the stove. Drain and shred the chicken, then place it back into your pot.
• Mix almond milk, tofu, minced garlic, dill, parsley, onion powder & pepper in a blender and blend until smooth, about 1 minute.
• Pour the sauce over the shredded chicken.
• Turn the stove to medium heat and stir until the sauce is warm and has covered all of the chicken.
• Serve in a lettuce wrap and top with turkey bacon.

Slow cooker:

• Add chicken and chicken broth to your slow cooker and cover with the lid.
• Cook the chicken on high heat for 4-5 hours or on low heat for 6-8 hours.
• Drain and shred the chicken, then add the shredded chicken back to your slow cooker.
• Mix almond milk, tofu, minced garlic, dill, parsley, onion powder & pepper in a blender and blend until smooth, about 1 minute.
• Pour the sauce on top of your shredded chicken. Stir until the sauce has covered the chicken and is warm.
• Serve in a lettuce wrap and top with turkey bacon.

Video

Notes

Serves: 6

Serving size: 3/4 cup

21 Day Fix

Entire recipe: 12 Red, 1 Tsp.

Per serving: 2 Red

 

2B Mindset

This is a perfect option for protein on your lunch or dinner plate.

 

Weight Watchers

Points per serving: 2023 Points: 3 points | 3 Blue Plan | 6 Green Plan | 3 Purple Plan

Recipe Tips:

• You can also incorporate the turkey bacon by dicing it, then adding it to the shredded chicken after the sauce has been mixed in.
• This is a great protein-packed recipe for meal prep that you can use as sandwich filling, salad topper or as a stand alone with fruit and veggies on the side.
• Shredding chicken in a stand mixer is so quick and easy!
• You can use pork bacon if you’d like, but don’t forget to adjust your WW SmartPoints or 21 Day Fix counts if you follow those plans.

Nutrition

Serving: 0.75Cup | Calories: 379kcal | Carbohydrates: 4g | Protein: 49g | Fat: 18g | Saturated Fat: 4g | Cholesterol: 133mg | Sodium: 231mg | Potassium: 724mg | Fiber: 1g | Sugar: 1g | Vitamin A: 45IU | Vitamin C: 2mg | Calcium: 138mg | Iron: 2mg

The post Dairy Free Crack Chicken Recipe appeared first on My Crazy Good Life.

These low carb egg bites are wrapped in bacon and perfect for meal prep. They freeze like a dream and heat up nicely for a quick, protein-packed, dairy free breakfast on the go!

Where’s the recipe?

Here at My Crazy Good Life we like to make our recipes simple and informative so anyone can make them. If you’d like to skip past all the recipe tips, ingredient info and healthy eating plan details you can scroll down to the bottom of the post where you’ll find our easy to print recipe card for Healthy Dairy Free Egg Bites!

Ingredients

• Eggs: eggs are loaded with nutrients and can help improve your cholesterol profile. 
• Tofu: tofu is a great source of protein. If you want to avoid GMO’s you’ll want to specifically look for organic soy tofu. You can learn more about soy products here.
• Almond milk: I like to use almond milk as my non-dairy milk for this recipe.
• Onion Powder
• Pepper
• Parsley
• Dried dill
• Turkey bacon: you can use pork bacon if you’d like, but don’t forget to adjust your WW SmartPoints or 21 Day Fix counts if you follow those plans.
• Salt: optional

Instant Pot Directions

1. Prep
   Cover each cup of the egg bite molds with two 1/2 pieces of turkey bacon. This is done by laying the slices crisscrossed in each cup.
2. Blend
   Combine the rest of the ingredients together in a blender. Blend until smooth, about 30-60 seconds.
3. Fill
   Fill each cup with the egg mixture. Cover the egg bite molds tightly with aluminum foil.
4. Prep your pot
   Place the egg bite trays on the trivet stacked on top of each other. Make sure the cups are slightly off center so that the cups are not directly on top of each other. Add 1 cup of water to the bottom of the Instant Pot insert. Lower the trivet and egg bite trays into the Instant Pot.
5. Steam
   Close the lid and turn the pressure valve to sealing. Cook on high pressure using the “steam” button for 8 minutes.
6. Natural release
   Let the pressure release naturally. Once the pressure valve drops remove the lid and carefully lift the egg bite molds from the Instant Pot.
7. Cool
   Let the eggs cool before removing them from the silicone mold.

Oven Directions

1. Preheat the oven to 375 degrees F.
2. Cover each cup of a cupcake or muffin pan with two 1/2 pieces of turkey bacon. This is done by laying the slices crisscrossed in each cup.
3. Combine the rest of the ingredients together in a blender. Blend until smooth, about 30-60 seconds.
4. Fill each cup with the egg mixture. Cover the pan with aluminum foil.
5. Place the egg bites on the top rack of the oven. Underneath the egg bites place a baking dish or high walled sheet pan full of water on the bottom rack of the oven.
6. Cook the egg bites for 20 minutes, then remove and let the egg bites cool for at least 5 minutes before removing from the pan. *Be careful opening the oven, there will be lots of steam.

Recipe Tips

• You can store these egg muffins in the refrigerator for up to 1 week or freeze for up to a month. To reheat just pop in the microwave for 30 seconds – 1 minute.
• If you do freeze these egg bites for meal prep, make sure to keep them separated or wrapped in parchment to avoid them all freezing into a lump!
• If you don’t already have egg bite molds, you can get there here.
• These are an awesome easy breakfast but also perfect for a midday snack when you need a protein boost to keep you full until dinner!

Healthy Eating Plans

21 Day Fix and Portion Fix
2 egg bites is one serving and it comes out to 1.25 red per serving.

Weight Watchers
2 dairy free egg bites (one serving): 
2 Points on the 2023 Plan | 2 Blue Plan Points | 4 Green Plan Points | 2 Purple Plan Points

If you make changes to quantities or ingredients you’ll need to recalculate. I use the recipe builder on the Weight Watchers website to be sure that I’m getting the most up to date and accurate information for points.

Trim Healthy Mama
Technically you can only use almond milk in E recipes on THM but everything else in this recipe is an S recipe. Personally I’d try using water if you need a truly dairy free solution…if not, you’d need to use heavy cream in these!

2B Mindset
Breakfast calls for protein and FFCs so you’ll want to pair these dairy free egg bites with a fiber filled carb to fill out your breakfast, or use them as your source of protein for lunch!

More meal prep breakfast recipes

I have a bunch of egg bite recipes that you will definitely want to try. These other ones are not dairy free. You can add these other add-ins to this dairy free recipe, though!

• Healthy Starbucks Sous Vide Egg Bites with Red Pepper
• Weight Watchers Egg Bites
• Healthy Copycat Starbucks Egg Bites Recipe
• Healthy Starbucks Egg White Bites Recipe

These are other great breakfast meal prep recipe options!

• Easy Pumpkin Chia Seed Pudding
• Chocolate Overnight Oats 3 Ways | Peanut Butter | Coconut
• Flour Free Pancakes with Cottage Cheese

Looking for more recipes to use your Instant Pot egg molds?

• Lasagna Stacks | Bite Sized Instant Pot Lasagna
• Teriyaki Meatballs | Easy 21 Day Fix Meatballs
• Mini Meatloaves in Egg Bite Molds | Instant Pot | Slow Cooker | Oven
• Healthy Key Lime Custard Bite

Print

Dairy Free Egg Bites

These dairy free egg bites are delicious and easy to make taste like the sous vide version in your Instant Pot or oven. These low carb Starbucks Egg Bites are wrapped in bacon and a perfect on the go breakfast for those with food allergies. 

Course Breakfast

Cuisine Breakfast

Keyword Dairy Free Egg Bites

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 7 Servings

Calories 204kcal

Author Becca Ludlum

Equipment

• Instant Pot 6 qt
• Egg Bite Molds
• Sealing Rings

Ingredients

• 14 slices turkey bacon cut in half
• 8 eggs
• 3/4 cup tofu crumbled
• 1/4 cup almond milk unsweetened
• 1/2 tsp onion powder
• 1/2 tsp pepper
• 1 tsp parsley
• 1 tsp dried dill

Optional: salt to taste

Instructions

Instant Pot:

• Cover each cup of the egg bite molds with two 1/2 pieces of turkey bacon. This is done by laying the slices crisscrossed in each cup. 14 slices turkey bacon
• Combine the rest of the ingredients together in a blender. Blend until smooth, about 30-60 seconds. 8 eggs, 3/4 cup tofu, 1/4 cup almond milk, 1/2 tsp onion powder, 1/2 tsp pepper, 1 tsp parsley, 1 tsp dried dill
• Fill each cup with the egg mixture. Cover the egg bite molds tightly with aluminum foil.
• Place the egg bite trays on the trivet stacked on top of each other. Make sure the cups are slightly off center so that the cups are not directly on top of each other. Add 1 cup of water to the bottom of the Instant Pot insert. Lower the trivet and egg bite trays into the Instant Pot.
• Close the lid and turn the pressure valve to sealing. Cook on high pressure using the “steam” button for 8 minutes.
• Let the pressure release naturally. Once the pressure valve drops remove the lid and carefully lift the egg bite molds from the Instant Pot.
• Let the eggs cool before removing them from the silicone mold.

Oven:

• Preheat the oven to 375 degrees F.
• Cover each cup of a cupcake pan with two 1/2 pieces of turkey bacon. This is done by laying the slices crisscrossed in each cup. 14 slices turkey bacon
• Combine the rest of the ingredients together in a blender. Blend until smooth, about 30-60 seconds. 8 eggs, 3/4 cup tofu, 1/4 cup almond milk, 1/2 tsp onion powder, 1/2 tsp pepper, 1 tsp parsley, 1 tsp dried dill
• Fill each cup with the egg mixture. Cover the pan with aluminum foil.
• Place the egg bites on the top rack of the oven. Underneath the egg bites place a baking pan full of water on the bottom rack of the oven.
• Cook the egg bites for 20 minutes then remove and let the egg bites cool for at least 5 minutes before removing from the pan. Be careful opening the oven, there will be lots of steam.

Video

Notes

Total Recipe: 8.5R Per serving: approximately 1 1/4R Makes: 14 Serving size: 2

Weight Watchers: 2 Points on the 2023 Plan | 2 Blue Plan Points | 4 Green Plan Points | 2 Purple Plan Points

Recipe Tips

• Store in the refrigerator for up to 1 week or freeze for up to a month. To reheat just pop in the microwave for 30 seconds – 1 minute.
• If you do freeze these egg bites for meal prep, make sure to keep them separated or wrapped in parchment to avoid them all freezing into a lump!
• If you don’t already have egg bite molds, you can get there here.
• These are an awesome breakfast addition but also perfect for a midday snack when you need a protein boost to keep you full until dinner!

Nutrition

Calories: 204kcal | Carbohydrates: 2g | Protein: 17g | Fat: 14g | Saturated Fat: 4g | Cholesterol: 215mg | Sodium: 724mg | Potassium: 180mg | Fiber: 1g | Sugar: 1g | Vitamin A: 280IU | Calcium: 77mg | Iron: 2mg

The post Dairy Free Egg Bites appeared first on My Crazy Good Life.

On a personal note, I’ve been on a plant based diet for migraine reduction for about 4 months now. In addition to experiencing less migraines, I’m learning a lot about food and how to get extra protein into my daily diet.

What is Soy?

Soy is anything that comes from the soybean plant. Soybeans originated in China but found their way to the US around 1765, though it wasn’t developed as a food crop for humans until about the 1900’s. Soy production was originally intended for feeding livestock.

Soybeans contain over 45% protein. Other top ranking proteins are milk, beef, and eggs. For those who eat plant based, vegan, and vegetarian, though, it’s difficult to get protein through those other sources.

Soybeans are made up of carbohydrates and fiber. They are slow digesting, which means that they can help healthy bacteria flourish in the digestive system and keep you full for longer. If you don’t have a soy allergy or intolerance, soy products can be great for helping build a healthy GI system.

Are all soy products genetically modified?

Not all soy products contain GMO ingredients, but a lot of them do. About 90% of the soybeans grown today are genetically modified. If you want to avoid GMO’s you’ll want to specifically look for organic soy.

How are hormone levels impacted?

There is a lot of information out there about soy and how it impacts hormone levels. Some articles claim that it can cause or impact cancers, childhood development, and everything in between.

Phytoestrogens, plant nutrients found naturally in plants, are found in soybeans. Phytoestrogens can have both stimulating and inhibiting impacts on estrogen levels in the body.

A normal diet consisting of average levels of soy based products should not give you enough phytoestrogens to cause even slight problems.

The main take away from the unbiased research I’ve read is that a super high intake of phytoestrogens via soybean products can cause hormone problems in both men and women, but we’re talking about eating LOTS of soy concentrate in order to achieve those levels. Soy milk, cheeses, meat substitutes, and tofu do not have high enough levels to cause issues in a normal diet.

Can soy cause cancer?

I was curious about the rumors that soy impacts cancer, so I did some research and found that when we search for information about soy, we also find misinformation about soy.

In short, animal studies point towards soy having negative cancer impact, but human studies show the opposite. The main issue with soy is the GMO component, so if you’re including soy in your diet, look for organic.

Impact on weight loss

Weight loss and lean protein often go hand in hand. The truth is that most studies have concluded that lean protein is lean protein when it comes to losing weight. Soybean protein acts the same way that other lean proteins act in helping people to lose weight. This study is very informative on the topic of body composition and soy-based products.

Summary

A quick overview about consumption and the health claim information that goes along with soybeans and soy products:

As a source of protein for those who don’t have allergies, I’d suggest that soy products, like most things, are best when they are less processed.

Long term risks of consuming soy are low unless you are consuming high amounts of soy protein isolate, textured vegetable protein, or soy protein powders. Whole and fermented food options like, edamame, miso, tempeh, milk, and cheeses made from soybeans are healthier choices.

What do you do?

Personally, I don’t eat much soy. I’ll eat edamame on occasion, and tofu or tempeh products about once every 2-3 months. I try to focus on other high protein foods like beans and whole grains, and vegetables like potatoes and broccoli.

I’m not one to give out medical advice, so I won’t start now. But I am very interested in how food impacts our bodies and I want to help my community learn about food. I’ve been talking about soy sauce substitutes, artificial sweeteners, and healthy oil for a while, and this is one more topic that we can all learn more about.

Looking for some high protein recipes?

Whether you get your protein from animals, plants, or meat substitutes and tofu products, there are plenty of high protein recipes that you’ll love on My Crazy Good Life.

Note that the average recommended daily protein intake is 46-56 grams for sedentary adults. The plant based recipes below have lower protein per serving than the meat or soy recipes, and that’s ok.

Those on a plant based diet typically eat more than 3 meals throughout the day and get their protein in small increments throughout the day.

High protein meat recipes:

• Healthy Beef Gyros 40g per serving
• Spicy Mexican Meatloaf 32g per serving

High protein plant based recipes:

• Portobello Mushroom Fajitas 6g per serving
• Lentil Tacos 15g per serving
• Quinoa Tacos 10g per serving

High protein soy recipes:

• Mushroom Packed Miso Soup 14g per serving
• Vegetarian Pad Thai with Tofu 8g per serving

Looking for more information about the foods you eat?

• What is gellan gum?
• How to substitute ingredients in a recipe
• What is aquafaba egg substitute?
• What to look for in Stevia

The post Everything You Need To Know About Soy appeared first on My Crazy Good Life.

Making this recipe for miso soup at home is super easy! It’s a delightful umami flavor, and great year round!

Where’s the recipe?

I have readers from all levels of comfort and experience in the kitchen on my site, and I receive a lot of questions about recipes.

To better serve all of my readers here at My Crazy Good Life, I’ve made a commitment to put a ton of helpful information in all of my posts.

If you’d like to skip over the information about how to prepare this soup, tips for cooking this recipe, and diet information, please simply scroll to the bottom of the page, where you will find the easy to print Miso Soup recipe!

What is Miso Soup?

If you’ve ever been in a Japanese restaurant, miso is the soup they give you before your meal. It’s so delicious, but traditionally very high in sodium and low in vegetables.

I made this miso soup to be lower in sodium but still delicious. I’ve also increased the vegetables so this soup is much healthier than the traditional restaurant soup.

Miso soup is a usually dashi, a simple Japanese broth, mixed with Miso, a fermented paste made from soybeans, salt, and fermented rice.

Ingredients in this Miso Soup

This recipe only has a few ingredients, but has a ton of flavor!

• Garlic -Delicious, loaded with antioxidants, and is highly nutritious.
• Ginger – Ginger is a very popular ingredient in Asian cooking, but also has a long history of medicinal purposes.
• Green Onions – Throw green onions in your salads, Asian, and Mexican dishes for an extra boost of Vitamin K.
• Mushrooms – A great source of B vitamins!
• Seaweed Sheets – You can also use dried kelp,or dried wakame if you struggle to find nori seaweed sheets.
• Red Miso Paste or White Miso Paste – An incredibly nutritious fermented condiment popular in Asian cooking.
• Vegetable Broth – This recipe is a vegan version of miso soup, but you can use chicken broth if you prefer.
• Tofu – It’s an excellent plant based source of protein.

Recipe Tips

• Try to cut your vegetables close to the same size to promote even cooking.
• Miso paste is typically found in the refrigerated or Asian section of your grocery store.
• I like to use a small handheld grater for garlic and ginger.
• Most miso paste isn’t gluten free since it is made from some fermented grains.
• If you choose to add rice noodles to your soup you can easily cook them in the hot water along with your seaweed.
• If you’d like a saltier taste for this soup, add more miso paste. I kept it low because it’s so high in sodium.

How to make this in the Instant Pot

How to make this soup on the stove

• Follow steps 1-6.
• Preheat pan over medium to high heat.
• Spray pan with cooking spray.
• Add tofu, mushrooms, and onions to the hot pan.
• Sauté for two to three minutes until vegetables start to soften.
• Transfer ingredients to a large pot. Add garlic, ginger, and vegetable broth.
• Cover and simmer for 10 minutes.
• Remove from heat.
• Add seaweeds sheets, cover, and steam 2-3 minutes until they soften.
• Serve immediately.

Healthy Eating Plans

Weight Watchers Each 2 1/2 cup serving of this soup is 1 Point on the 2023 Plan.

21 Day Fix Entire recipe: 4 Red Containers and 4 Green Containers. Per 2 1/2 cup serving: 1 Red Container and 1 Green Container. Note- Miso, while healthy, contains a high amount of sodium. Remember to drink extra water when eating this soup.

2B Mindset This works great for lunch or dinner. If you eat this for lunch you will need to add another protein and a FFC. For dinner you will need to add more vegetables.

More delicious recipes:

• Teriyaki Meatballs
• Instant Pot Pad Thai
• Chicken Lo Mein

Print

Mushroom Miso Soup Recipe

This Mushroom Miso Soup Recipe is a healthy alternative to its Japanese restaurant counterpart. Packed full of veggies and umami flavor, this vegan soup is sturdy enough for a meal on its own.

Course Main Course

Cuisine Asian

Keyword Miso Soup

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 4

Calories 135kcal

Author Becca Ludlum

Equipment

• Instant Pot 6 qt
• Kitchen Knife
• Miso Paste

Ingredients

• 14 oz firm tofu diced
• 4 cups mushrooms sliced
• 1/2 cup green onions Sliced
• 2 tsp garlic minced or grated
• 2 tsp ginger minced or grated
• 3 tbsp Miso paste red or white
• 64 oz vegetable broth low sodium
• 2-3 sheets dried seaweed

US Customary – Metric

Instructions

Instant Pot Instructions

• Slice tofu, and place between paper towels. Top with a heavy pan, and set aside to remove moisture. 14 oz firm tofu
• Slice mushrooms and onions. 4 cups mushrooms , 1/2 cup green onions
• Finely mince garlic and ginger. 2 tsp garlic, 2 tsp ginger
• Dice drained tofu into small chunks.
• Combine 3 T of water with 3T of miso paste. Mix until well combined. 3 tbsp Miso paste
• Combine tofu with miso, and mix carefully.
• Lightly spray your Instant Pot with cooking spray, and turn on saute feature.
• Add tofu, mushrooms, and onions to hot Instant Pot. Saute for 2-3 minutes until vegetables begin to soften.
• Add garlic, ginger, and vegetable broth to Instant Pot. 64 oz vegetable broth
• Lock lid, and set valve to sealed.
• Cook on high pressure for 2 minutes.
• Quick release the pressure.
• Add seaweed, and replace the lid for 2-3 minutes allowing the seaweed to soften. 2-3 sheets dried seaweed
• Serve immediately.
• You can add more green onions, soy sauce, or chili paste to your bowl. Enjoy!

Stovetop Instructions

• Slice tofu, and place between paper towels. Top with a heavy pan, and set aside to remove moisture.
• Slice mushrooms and onions.
• Finely mince garlic and ginger.
• Dice drained tofu into small chunks.
• Combine 3 T of water with 3T of miso paste. Mix until well combined.
• Combine tofu with miso, and mix carefully.
• Lightly spray a saucepan or large pot with cooking spray, and turn on to medium-high heat.
• Add tofu, mushrooms, and onions to hot pan or pot. Saute for 2-3 minutes until vegetables begin to soften.
• If using a pan, transfer contents of pan to a large pot. Add garlic, ginger, and vegetable broth to the pot.
• Simmer for 10 minutes.
• Add seaweed, and close the lid for 2-3 minutes allowing the seaweed to soften.
• Serve immediately.

Notes

Please see recipe post for more cooking tips, if you need them!

• Try to cut your vegetables close to the same size to promote even cooking.
• Miso paste is typically found in the refrigerated section of your grocery store.
• I like to use a small handheld grater for garlic and ginger.
• Most miso paste isn’t gluten free since it is made from some fermented grains.
• If you choose to add rice noodles to your soup you can easily cook them in the hot water along with you seaweed.

 

Nutrition

Calories: 135kcal | Carbohydrates: 10g | Protein: 14g | Fat: 5g | Saturated Fat: 1g | Sodium: 486mg | Potassium: 367mg | Fiber: 3g | Sugar: 3g | Vitamin A: 125IU | Vitamin C: 4mg | Calcium: 143mg | Iron: 2mg

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