Broccoli Tofu Pitas

Broccoli Tofu Pitas
Fat 52% Carbs 30% Protein 18%
Percent Calories

1 serving of broccoli tofu pitas contains 309 Calories. The macronutrient breakdown is 30% carbs, 52% fat, and 18% protein. This is a good source of protein (26% of your Daily Value), potassium (8% of your Daily Value), and calcium (30% of your Daily Value).

2 servings
Prep Time
2 minutes
Cook Time
15 minutes


  • Tofu

    Firm, prepared with calcium sulfate and magnesium chloride (nigari)

    1 cup or 252g

  • Thousand island

    Salad dressing, commercial, regular

    2 tbsp or 32g

  • Broccoli


    1 cup chopped or 91g

  • Pita bread

    White, enriched

    1 pita, large (6-1/2" dia) or 60g

  • Vegetable oil

    Natreon canola, high stability, non trans, high oleic (70%)

    1 tbsp or 14g


  1. Dice tofu.
  2. In a skillet over medium high heat, heat the tablespoon of oil. Fry broccoli in hot oil for 5 minutes, then stir in the tofu. Cook until broccoli is slightly tender, about 3 to 4 more minutes. Remove from heat and toss with the salad dressing.
  3. Cut pita bread in half and stuff each pocket with half of the mixture. ***Other types of dressing may be used in place of thousand island if desired, such as a vegan substitute dressing to make meal vegan.

Nutrition Facts

For 1 serving of broccoli tofu pitas (225g)

Nutrient Value %DV
Calories 309
Fats 18g 24%
Saturated fats 2g 12%
Trans fats 0g
Cholesterol 4mg 1%
Sodium 345mg 15%
Carbs 24g 9%
Net carbs 21g
Fiber 3g 11%
Sugar 4g
Protein 15g
Calcium 303mg 30%
Iron 3mg 42%
Potassium 383mg 8%
Vitamin D 0μg 0%
Vitamins and Minerals
Alpha carotene 12μg
Beta carotene 179μg
Caffeine 0mg
Choline 49mg 9%
Copper 0.3mg 37%
Fluoride 0μg
Folate (B9) 85μg 21%
Lycopene 416μg
Magnesium 65mg 16%
Manganese 1mg 44%
Niacin 2mg 12%
Pantothenic acid 1mg 10%
Phosphorus 216mg 31%
Retinol 1μg
Riboflavin (B2) 0.2mg 17%
Selenium 22μg 40%
Theobromine 0mg
Thiamine 0.5mg 41%
Vitamin A IU 318IU
Vitamin A 16μg 2%
Vitamin B12 0μg 0%
Vitamin B6 0.2mg 14%
Vitamin C 41mg 45%
Vitamin D IU 0IU
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin E 3mg 18%
Vitamin K 60μg 50%
Zinc 2mg 14%
Sugar 4g
Sucrose 1g
Glucose 1g
Fructose 1g
Lactose 0.1g
Maltose 0.1g
Galactose 0g
Starch 0g
Saturated fats 2g 12%
Monounsaturated fats 8g
Polyunsaturated fats 7g
Trans fats 0g
Fatty Acids
Total omega 3 0.1g
Total omega 6 1g
Alpha Linolenic Acid (ALA) 0.1g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 1g
Arginine 1g
Aspartic acid 2g
Cystine 0.1g
Glutamic acid 3g
Glycine 1g
Histidine 0.4g
Hydroxyproline 0g
Isoleucine 1g
Leucine 1g
Lysine 1g
Methionine 0.2g
Phenylalanine 1g
Proline 1g
Serine 1g
Threonine 1g
Tryptophan 0.2g
Tyrosine 1g
Valine 1g

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