Mediterranean Tofu & Olive Snack Bowl
A quick, savory snack bowl featuring pan-fried tofu, fresh cherry tomatoes, and briny green olives. High in protein and healthy fats to keep your energy steady through the afternoon.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthTrigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
To meal-prep this snack, pan-fry a larger batch of the tofu cubes and store them in an airtight container in the fridge for up to 4 days, tossing with fresh tomatoes and olives just before eating.
Do these three things first
- 1Prep oz extra-firm tofu (drained), pitted green olives (sliced)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Heat a splash of olive oil in…
- 01
Heat a splash of olive oil in…
Heat a splash of olive oil in a skillet over medium heat.
Tap card to mark done - 02
Add the cubed extra-firm tofu to the…
Add the cubed extra-firm tofu to the pan. Season generously with a pinch of salt, black pepper, and dried oregano.
Tap card to mark done - 03
Sauté for 5 to 7 minutes
Sauté for 5 to 7 minutes, tossing occasionally, until the tofu is heated through and slightly golden on the edges.
Look for: the tofu is heated through and slightly golden on the edges
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Remove the skillet from the heat
Remove the skillet from the heat. Toss the warm tofu with the halved cherry tomatoes and sliced green olives.
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Transfer to a bowl
Transfer to a bowl, drizzle with a few drops of olive oil or a squeeze of lemon juice if you have it on hand, and enjoy warm or at room temperature.
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