High-Protein Lower-Carb Massaman Tofu Curry

Creamy High-Protein Massaman Curry 🍛✨ This healthy vegetarian Thai-inspired curry is packed with crispy tofu, broccoli, mushrooms, and butternut squash in a rich, flavorful Massaman sauce. Lower carb, high protein, super comforting, and easy to make for meal prep or weeknight dinners. Perfect with cauliflower rice or warm flatbread! 🌱🥜🥦 #HighProteinMeals #VegetarianRecipes #HealthyDinner #TofuRecipes #MassamanCurry #ThaiInspired #MealPrepIdeas #HealthyComfortFood #LowCarbRecipes #EasyDinnerIdeas

MAINS

6/11/20261 min read

Ingredients

Main

  • 400g extra-firm tofu, pressed and cubed

  • 1 tbsp sesame oil

  • 2 tbsp Massaman curry paste

  • 3 garlic cloves, minced

  • 1 tbsp fresh ginger, grated

  • 1 tsp Lao Gan Ma chili oil (optional)

  • ½ tsp cumin

  • black pepper to taste

  • tiny pinch cinnamon (optional)

Sauce

  • 1 can light coconut milk (400ml)

  • 1 cup unsweetened soy milk

  • 2 tbsp soy sauce

  • 1–2 tbsp peanut butter

  • 1 tsp coconut sugar or brown sugar (optional)

Vegetables

  • 350–400g butternut squash, cubed

  • 320g broccoli florets

  • 240g mushrooms, sliced

  • Optional: ½–1 cob fresh corn, sliced off

  • Optional: 1 cup edamame for extra protein

Finish

  • lime juice

  • chopped peanuts

  • coriander/cilantro

Nutrition

  • Calories: ~390–450

  • Protein: ~22–27g

  • Carbs: ~20–28g

  • Fat: ~22–26g

  • Fiber: ~7–10g

Instructions

  1. 1. Bake the tofu

    Preheat oven or air fryer to 210°C.

    Toss tofu with:

    • little soy sauce

    • pepper

    Bake:

    • Oven: 25–30 min

    • Air fryer: 15–18 min

    until crispy.

    2. Build the curry base

    In a large pot:

    Add:

    • sesame oil

    • Massaman paste

    • garlic

    • ginger

    • cumin

    • Lao Gan Ma

    Cook 1–2 minutes until fragrant.

    3. Develop the flavor

    Add:

    • 3–4 tbsp coconut milk

    Cook another minute until slightly thicker and aromatic.

    This step makes it taste much richer.

    4. Cook vegetables

    Add:

    • butternut squash

    • mushrooms

    Then pour in:

    • soy milk

    • remaining coconut milk

    • soy sauce

    Simmer about 10 minutes.

    5. Finish curry

    Add:

    • broccoli

    • corn (optional)

    • peanut butter

    • edamame (optional)

    Simmer another 5–7 minutes.

    6. Add tofu

    Stir crispy tofu in at the end.

    Finish with:

    • lime juice

    • black pepper

    • peanuts

    • coriander

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