Mapo Tofu – Easy High Protein Meal

💡 Why It Works

• Mapo Tofu is low in carbs and rich in protein.
• I replaced starch thickeners with xanthan or guar gum to reduce glycemic index of the dish even further.

Mapo Tofu is a bold and hearty, comforting classic that delivers on flavor, heat, and texture, and can be cooked in under 20 minutes. Traditionally made with silken tofu, ground pork, and spicy red sauce of fermented bean paste and chili oil, it’s a dish that hits hard and satisfies deeply.

My version keeps everything I love about Mapo Tofu, but adapts it for a more health-conscious recipe. I use medium-firm tofu for better structure, cut back on carbs by swapping starch for xanthan gum, and use a leaner protein to lighten things up. The result is just as rich and savory, but more balanced, lower in glycemic impact, and easier to fit into a modern, low-carb or diabetic-friendly diet.

Pork is a traditional choice of meat for Mapo Tofu, hovewer this dish is very flexible. Ground chicken or turkey work beautifully and lighten things up without sacrificing richness or protein amount. If you’re after a vegetarian, finely chopped mushrooms (shiitake or oyster work best) are an excellent substitute. They mimic the umami depth of meat and soak up the bold sauce just as well.

The type of tofu you choose makes a huge difference. I recommend medium-firm tofu for the best balance: it’s tender enough to absorb flavor and stay tender, but firm enough to hold its shape as it simmers in sauce. Silken tofu, while traditional, tends to break apart too easily unless handled very gently. On the other hand, extra-firm tofu often stays too rigid and doesn’t soak in enough sauce, making the dish feel drier and less cohesive. Stick with medium-firm for the balanced texture and flavor payoff.

Check the video version of this recipe on my YouTube channel.

Recipe