Lemon Herb Baked Tofu with Roasted Zucchini
Crispy baked tofu marinated in garlic, lemon, and olive oil paired with tender roasted zucchini. A simple, low-carb vegetarian meal packed with plant protein and healthy fats.
Prep
10 min
Cook
25 min
Total
35 min
Makes
1 serving
Created together. Shared with you.
Made by Zoya + Lila
Zoya created this recipe with Lila and shared it with the perimenopause community.
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 HealthEveryday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Whisk · Knife and cutting board
Time saver
Leftovers store well in an airtight glass container in the refrigerator for up to 3 days.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a rimmed baking sheet with parchmen…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a rimmed baking sheet with parchment paper.
Tap card to mark done - 02
Press tofu between paper towels for 5…
Press tofu between paper towels for 5 minutes to remove excess moisture, then cut into bite-sized 1/2-inch (1.25cm) cubes.
Allow: 5 minutes
Tap card to mark done - 03
Cut zucchini trimmed ends into 1/2-inch (1
Cut zucchini trimmed ends into 1/2-inch (1.25cm) half-moon slices.
Tap card to mark done - 04
Whisk extra virgin olive oil
In a medium bowl, whisk extra virgin olive oil, lemon juice, dried oregano, salt, and minced garlic clove until combined.
Look for: combined
Tap card to mark done - 05
Add tofu cubes and zucchini slices to…
Add tofu cubes and zucchini slices to the bowl; toss gently until every piece is evenly coated.
Look for: every piece is evenly coated
Tap card to mark done - 06
Spread tofu and zucchini onto the prepared…
Spread tofu and zucchini onto the prepared baking sheet in a single layer, ensuring pieces do not overlap.
Tap card to mark done - 07
Bake at 400°F (200°C) for 25 minutes
Bake at 400°F (200°C) for 25 minutes, flipping once halfway through, until tofu edges are golden crisp and zucchini is tender.
Look for: tofu edges are golden crisp and zucchini is tender
Tap card to mark done - 08
Transfer to a plate
Transfer to a plate, sprinkle with fresh parsley, and serve immediately.
Ready when: everything is assembled and ready to enjoy
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