Category: Low-sugar healthy recipes

Tofu pepperoni is plant-based and a healthy protein snack or topping-add to your pizza without guilt. Below, it’s the new pepperoni 🍕

And even further below is how to make this liked (or disliked) food (depending on the taster), a regular part of your healthy food meal prep for grab-and-go protein. Or add to pizza food.

Unlike regular cured meat-based pepperoni that’s hands-down liked, tofu is a healthy topping sub on pizza. Regular pepperoni is high in saturated fat, sodium and acidity.

But tofu is the opposite. It’s lean. low-sodium, and considered an alkaline food.

If you experience heartburn often from certain foods, tofu pepperoni could be one protein substitution answer.

It’s also a one big block full of calcium, iron, and fiber.

…So when it’s put that way, maybe worth a go?

And maybe help sway your tofu decision in your upcoming grocery trip. Or may open your eyes to make you look at tofu in a new light.

Plus, if saving grocery money matters to you, tofu could be a good protein savings.

Tofu disguised as pepperoni could be the idea to give the creamy protein block a needed new identity (for you). If you can get your mind to agree to the tofu look and taste as similar… or at least agreeable with enough salt and spice tastes added, then you get all its benefits.

And if you’re not too familiar with tofu (or never tried the food before)…

Tofu is the Japanese name.

The other common names are bean curd or soybean curd.

It’s a soy food. You can also find soy in edamame and soy milk where you may know other soy ingredients.

But unlike those soybean products, tofu is easy to find. Today you can find it in most mass grocery stores.

It’s usually in a white container that the protein spongy-looking block looks like it would fit in, and what you find when you get inside the no-mistake-it’s-tofu packaging.

But tofu won’t end up looking like a spongy block after you crumble up the tofu protein. That’s also a legume.

Because it’s soy, it’s a legume.

Legumes are the larger plant-based food category.

It’s a broader category of plant-based foods that gives you a healthy food variety to choose from and additional fiber to add to your diet.

But usually you just call out the food name instead of legumes. Like beans, peanuts, and peas.

And if that’s what you’d like to add more of in your diet, maybe try a 15-bean turmeric soup…

With all the variety out there and plant-forward foods growing abundantly outside, it’s easy to see why natural foods is a forward path to food sustainability.

…And is great for those who don’t eat meat, and for those who do.

Plant-based tofu pepperoni can be the first thing you reach for when you’re hangry for a snack or wondering what to eat.

Spiced up, tofu pepperoni can have similar tastes to meat pepperoni.

Easy-to-find spice powders like paprika and chili powder give a closer-to-pepperoni reddish color.

You can add sharp and punchy spices flavors like fresh garlic powder and cumin. Plus, salt balances well with oregano for an herb-y taste.

Oregano is one of the healthiest antioxidant herb spices on our planet. It has a sweet peppery note and goes well with any savory Italian dish or red tomato sauce.

To make the tofu pepperoni:

From a standard 3″x4″tofu block (14 oz) that comes in a common tofu plastic container found in grocery stores, cut the tofu into 3 long rectangle pieces so then you have 3-3″x 4″ rectangles. A regular bread knife works well for this task as tofu is soft and smooth like butter.

From there, you can cut out the round pepperoni shapes. Since the tofu rectangle is about 3″x 4″, a round cookie cutter about 1-1/2″ (4 cm) works well. I didn’t have a round cookie cutter that size (and you probably don’t either), but I found a 1-1/2″ round spice container top worked perfectly. So look around your pantry and kitchen. A small juice glass could even work.

If you have perfect cuttings, then you can cut out 12 pepperoni that you can then cut again each pepperoni round in half (because they’ll be thick). I like to do it this way because it’s easier to cut smaller flimsy tofu pieces. But you do you!

So you’ll end up with 24 pepperoni plus tofu scraps that you can make into a tofu scramble 🥣 or tofu scrap (a new dish?). 💭

Then, make a spice dip. Add in all the spices you’ll be using with a little water (as the glue), and dip each tofu pepperoni in.

Dust with additional red paprika. I find a tea infuser works for this step because the small, even holes lightly dusts just enough for the reddish color effect (without adding too much of the spice).

Do this with all the pepperoni round slices.

In the process, I found I lost a few because tofu is soft and more delicate to work with. I forgot they weren’t hardy like meat.

Those broken ones went to the edible tofu scrap pile that will also get cooked up.

And in your sautée pan, cook tofu pepperoni rounds for about 15 minutes total, gently flipping over once, about halfway through.

Then they’re ready for eat-alone snacks and on pizzas. They will stay good in the fridge for 3-5 days (and you can also freeze them for longer).

On pizzas, since the tofu is already cooked, you can add them as pepperoni toppings during the last 5 minutes in home pizza oven baking.

And if you want to accompany the tofu rounds with more plant-based eating, you could add herbs and microgreens and make a salad. 🌱