Grilled Tandoori Tofu Broccoli
Tofu steeped in yogurt, garam masala, and turmeric, grilled until golden beside charred broccoli. Served with a lime yogurt sauce and chili rings. 4 portions, 18 min, 255 kcal and 22.5 g protein per portion. GLP-1 Meal Score 100/100 (A+, Excellent).
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These recipes are education, not medical advice. Nutrition is per portion and estimated from the ingredients; your own tolerance, dose and care plan belong with your clinician.
The short version.
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Grilled Tandoori Tofu Broccoli scores 100/100 (A+, Excellent) on the GLP-1 Meal Score. One portion gives 255 kcal, 22.5 g protein and 4.8 g fiber.
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What helped: high protein for the calories, some fiber support, lower sugar, lower sodium. Nothing cost it points.
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It makes 4 portions in 18 min, and the app files it under vegetarian. Ingredient amounts are for the whole recipe; nutrition is for one portion.
The GLP-1 Meal Score shown is the app's own score for this recipe, computed from its nutrition when the recipe catalog was built. It describes the food, not how you will feel after a dose.
Nutrition.
| Per portion | Amount |
|---|---|
| Calories | 255 kcal |
| Protein | 22.5 g |
| Fiber | 4.8 g |
| Carbohydrate | 7.9 g |
| Sugar | 4 g |
| Fat | 13.8 g |
| Saturated fat | 1.9 g |
| Sodium | 39 mg |
8.84 g protein per 100 kcal. Contains dairy, soy. Estimates from the ingredients, not lab values.
Ingredients, makes 4 portions.
- 450 g Natural Tofu
- 1 Garlic Clove
- 2 tsp Chili Powder
- 1 tsp Garam Masala
- ½ tsp Ground Turmeric
- 1 tsp Fresh Ginger, grated
- 180 g Soy Yogurt
- Salt and Pepper, to taste
- 2 tbsp Lime Juice
- 1 Red Chili Pepper
- 1 Head of Broccoli
- 2 tbsp Sunflower Oil
How to make it.
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Set up the grill for direct, medium heat.
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Pat the tofu dry with a paper towel.
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Peel and finely chop the garlic, then mix it in a bowl with chili powder, garam masala, turmeric, ginger, soy yogurt, salt, and pepper.
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Move half of the yogurt mixture to a second bowl, stir in the lime juice, and set aside.
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Coat the tofu with the yogurt mixture left in the first bowl.
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Meanwhile, break the broccoli into florets, keeping the upper stems attached. Seed the chili pepper and slice it into rings.
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Oil the grill grate with sunflower oil.
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Let excess marinade drip from the tofu, then grill about 4 minutes per side until golden brown. Grill the broccoli about 8 minutes, turning as needed.
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Plate the tofu with the broccoli and lime yogurt sauce. Top with chili rings.
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This recipe is in the GLP AI Recipes tab with the same score, nutrition, ingredients and steps. Tap Log it to save a portion, heart it to keep it, or use the basket to add its ingredients to the in-app grocery list. Free covers tracking, with a limited try of the AI coach, Meal Score, and medication chart. Premium unlocks the full versions.
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Grilled Tandoori Tofu Broccoli — FAQs.
Is grilled Tandoori Tofu Broccoli a good meal on a GLP-1?+
In GLP AI's recipe catalog, grilled Tandoori Tofu Broccoli scores 100/100 (A+, Excellent) on the GLP-1 Meal Score. One portion gives 255 kcal, 22.5 g protein and 4.8 g fiber. What helped: high protein for the calories, some fiber support, lower sugar, lower sodium. No GLP-1 label bans a specific food; how any meal sits with you is personal and can change with your dose.
How much protein is in grilled Tandoori Tofu Broccoli?+
22.5 g per portion, with 4.8 g fiber, 7.9 g carbohydrate, 4 g sugar and 13.8 g fat (1.9 g saturated). The recipe makes 4 portions; ingredient amounts are for the whole recipe and nutrition is for one portion.
Can I eat grilled Tandoori Tofu Broccoli on shot day or when I feel nauseous?+
It is not one of the recipes the app files under shot day or nausea days (those are gentle, cold, no-cook or low-odor dishes). On a rough day, the Shot day and Nausea days lists on the recipes hub are the better starting point.
How long does grilled Tandoori Tofu Broccoli take?+
18 minutes, rated normal. Batch-cook it and keep portions for days when cooking is too much.
Does grilled Tandoori Tofu Broccoli contain common allergens?+
The catalog marks it as containing dairy, soy. Check the ingredient list for your own needs; swapping an ingredient changes the nutrition and the score.
How do I log grilled Tandoori Tofu Broccoli in GLP AI?+
Open the Recipes tab, find the recipe and tap Log it; the app saves the portion with its nutrition and GLP-1 Meal Score. You can also photograph your plate or type what you ate and the app scores that version.
Is GLP AI free?+
Free covers tracking, with a limited try of the AI coach, Meal Score, and medication chart. Premium unlocks the full versions.
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Every recipe in the app carries its GLP-1 Meal Score, and so does every meal you log.