Main dish

High-Protein Shrimp Tofu Bowl

Shrimp and tofu in one plate—two protein sources with minimal seasoning for clean flavor.

Total 22 min Skillet Easy 1 servings
Skillet High-protein mealsCooking for one
High-Protein Shrimp Tofu Bowl

Both shrimp and tofu need high heat and short time—too long toughens shrimp or breaks tofu.

Steps

How to make it

Prep 10 min · Cook 12 min

  1. Devein 150 g shrimp one by one, rinse under running water, and pat completely dry with paper towels (moisture lowers pan heat and makes shrimp watery and tough). Cut 1/2 pack tofu into about 2 cm cubes and press between paper towels top and bottom to absorb surface moisture. Mince 2 garlic cloves and set aside.
  2. Heat a skillet over medium-high and add 1 tsp olive oil; when hot, lay tofu cubes in a single layer and do not flip yet.
  3. Sear about 2 minutes per side until golden and slightly firm on the outside; transfer gently to a plate and set aside (the drier the tofu, the less likely it breaks).
  4. If the pan looks dry, add a little more oil; switch to medium heat and sauté minced garlic about 20 seconds until fragrant and edges turn light gold (do not burn).
  5. Turn heat to high, spread in shrimp, and stir-fry quickly about 2 minutes until curled and fully opaque pink-orange (about 70–80% done—it will finish in the pan).
  6. Return tofu; drizzle 1 tbsp soy sauce along the pan edge and sprinkle a pinch of white pepper; over medium-high, fold gently about 30 seconds until sauce coats evenly and shrimp are fully cooked.
  7. Plate and serve hot; pair with rice or sweet potato from the custom additions above if you like.

Tips & storage

Make it easier

  • Add bok choy for extra fiber.
  • Rest meat for 2–3 minutes before slicing; when pieces vary in thickness, check the thickest center for doneness.

Best fresh; shrimp texture drops overnight.

Optional add-ins

+Cooked white rice, 1 bowl+Sweet potato

FAQ

Can I use chicken instead of shrimp?

Yes—cut into strips and cook 2 minutes longer.

How do I keep the main ingredient from drying out?

Adjust the heat for thickness, rest before slicing, and reheat chilled portions gently after cooling them completely.