Miso-Maple Tofu & Asian Pear Crunch Bowl

High ProteinLow Fat

A 468-calorie Brunch recipe from MunchInIt. Serves 2. Prep 10 min, cook 15 min.

Ingredients

• 300g firm tofu, pressed and cubed
• 1 tbsp white miso paste
• 1.5 tbsp maple syrup
• 1 tsp soy sauce (or tamari for gluten-free)
• 1/2 tsp ginger powder
• 1/4 tsp garlic powder
• 1 cup high-protein unsweetened cereal (e.g., puffed wheat, oat flakes)
• 1/4 cup chopped walnuts
• 1/4 cup toasted pumpkin seeds
• 1 medium Asian pear, thinly sliced
• 1 tsp sesame seeds (for garnish)
• Cooking spray

Instructions

1. Prep: Press tofu for at least 15 minutes to remove excess water, then cube into 1/2-inch pieces. In a bowl, whisk together miso paste, maple syrup, soy sauce, ginger powder, and garlic powder. Add tofu cubes and gently toss to coat. Preheat air fryer to 375°F (190°C).
2. Air Fry Tofu: Arrange marinated tofu in a single layer in the air fryer basket (work in batches if necessary). Lightly spray with cooking spray. Air fry for 15-20 minutes, shaking the basket halfway through, until golden brown and crispy.
3. Prepare Cereal Blend: While tofu cooks, combine high-protein cereal, chopped walnuts, and toasted pumpkin seeds in a bowl.
4. Assemble Bowls: Divide the cereal blend between two serving bowls. Arrange the crispy miso-maple tofu bites over the cereal.
5. Add Pear: Fan out the thinly sliced Asian pear next to the tofu.
6. Garnish and Serve: Sprinkle with sesame seeds.
7. Serve immediately and enjoy your vibrant, crunchy brunch!