Gluten Free Tofu, Spinach, and Mushroom is not only gluten-free, but an excellent vegetarian healthy lunch option.  Eat it alone or I find it over a helping of brown rice to be the absolute best.  It’s low calorie and low carb, if you choose to opt out of the rice.  Perfect for your weight-loss goals!

Ingredients for Gluten Free Tofu, Spinach, and Mushroom

  • 1 Tbsp Coconut oil
  • 1 package extra firm tofu, drained and pressed
  • 2 cups of sliced mushrooms
  • 2 Tbsp of Gluten-Free All-Purpose Flour
  • 1 small onion, minced
  • 1 cup of baby spinach
  • 1/2 cup of soy sauce
  • 2 1/2 Tbsp of water

Directions for Gluten Free Tofu, Spinach, Mushroom

  1. Add coconut oil to the skillet, adjust to medium heat.
  2. Add mushrooms and cook until they are brown (~4-5 minutes).
  3. Tofu should be drained and dry at this point.  Coat tofu with flour.  Add to skillet with minced onions.  Cook until golden brown.
  4. Add spinach.  Cook until wilted (~3 minutes).
  5. Add soy sauce and water.  Turn off heat and let mixture simmer for 2-3 minutes.


  1. Serve over rice of your choosing.


Prep time: 5 minutes Cook time: 20 minutes Yield: 5 servings

Nutrition (without rice):

Calories 149 kcal Protein 16 g Fat 9 g Carb 8 g Fiber 3 g Sugar 1 g

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