High Protein Saganaki

Elevate your appetizer game with this High Protein Saganaki—a modern twist on the beloved Greek classic. Perfectly crisp and golden, this recipe pairs tender, protein-packed tofu with rich, creamy feta cubes, both coated in a lightly spiced chickpea flour crust infused with aromatic oregano. Pan-seared to perfection in olive oil, these flavorful bites are finished with a burst of fresh parsley and a zesty squeeze of lemon. Quick and easy to prepare in just 25 minutes, this vegetarian take on saganaki offers a healthier, high-protein alternative without sacrificing the indulgent taste. Serve it hot as a satisfying appetizer or light dinner, accompanied by lemon wedges for an irresistible Mediterranean flair! Perfect for fans of Greek cuisine, protein-rich recipes, and creative vegetarian options.

Nutriscore Rating: 64/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 250 grams firm tofu
• 150 grams feta cheese, cubed
• 50 grams chickpea flour
• 1 tablespoon dried oregano
• 2 tablespoons fresh lemon juice
• 3 tablespoons olive oil
• 2 tablespoons water
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 4 pieces lemon wedges, for serving

Directions

Step 1

Begin by pressing the firm tofu to remove excess moisture. Wrap the tofu in a clean kitchen towel and place a heavy object on top. Let it press for about 10 minutes.

Step 2

Once pressed, cut the tofu into small cubes, approximately the same size as the feta cheese cubes.

Step 3

In a shallow bowl, combine chickpea flour, dried oregano, salt, and black pepper. Mix thoroughly.

Step 4

In another bowl, whisk together the fresh lemon juice and water.

Step 5

Dip each tofu and feta cheese cube first into the lemon mixture and then roll it in the chickpea flour mixture until fully coated.

Step 6

Heat the olive oil in a large skillet over medium-high heat.

Step 7

Add the coated tofu and feta cheese cubes to the skillet in a single layer. Cook for about 3-4 minutes on each side, or until golden brown and crispy.

Step 8

Once cooked, transfer the saganaki onto a serving plate.

Step 9

Sprinkle with freshly chopped parsley and serve immediately with lemon wedges on the side for an extra zesty kick.

Nutrition Facts

Serving size	625.4 grams (625.4g)

Amount per serving	% Daily Value*
Calories	1216

Total Fat 89.80g	115%
Saturated Fat 30.90g	155%
Polyunsaturated Fat 4.00g
Cholesterol 134mg	45%
Sodium 2958mg	129%
Total Carbohydrate 52.00g	19%
Dietary Fiber 12.20g	44%
Total Sugars 14.90g
Protein 60.40g	121%

Vitamin D 0IU	0%
Calcium 1245mg	96%
Iron 9mg	52%
Potassium 1184mg	25%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 64.3%

Protein: 19.2%

Carbs: 16.5%