The Glow-Up Nachos You Didn’t Know You Needed

If you think nachos can’t be high-protein, plant-forward, and insanely satisfying, let me introduce you to my shredded tofu nachos.

This recipe went semi-viral when I shared it on Instagram because it solves a serious problem:
-you want something cozy and indulgent
-but you also want protein
-and you do not want to cook anything complicated

These nachos are:

• High-protein without protein powders
• Vegetarian (and easily dairy-free)
• Weeknight easy
• Perfect for game night, movie night, or solo couch dinners

Why Shredded Tofu Works So Well on Nachos

Instead of cubes or crumbles, grating tofu completely changes the texture.

When sautéed with spices, it becomes:

• Slightly chewy
• Evenly seasoned
• Perfect for clinging to chips and cheese

It’s one of my favorite “dietitian tricks” for boosting protein without changing the vibe.

High-Protein Shredded Tofu Nachos

Ingredients

For the tofu:

• 1 block extra-firm tofu
• 1–2 tablespoons olive oil
• 1 teaspoon cumin
• 1 teaspoon chili powder
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ¼ teaspoon oregano
• Salt, to taste

For the nachos:

• Tortilla chips
• Shredded cheese (cheddar, Mexican blend, or dairy-free)
• Black beans (optional but great for extra protein + fiber)

Toppings (optional but elite):

• Avocado or guacamole
• Jalapeños
• Fresh cilantro
• Pico de gallo or salsa
• Greek yogurt or sour cream
• Cilantro-lime crema

How to Make Shredded Tofu Nachos

1. Prep the tofu

Use extra-firm tofu. If it’s very wet, press it briefly by placing it between two plates with something heavy on top for 10 minutes.

Grate the tofu on the large holes of a cheese grater.

Tip: This step is what makes the texture so good! Don’t skip it.

2. Season and sauté

Heat olive oil in a skillet over medium heat.
Add the shredded tofu and all spices.

Sauté for 7–10 minutes, stirring occasionally.

Important note:
The tofu won’t brown like meat (so don’t wait for that). You’re looking for:

• Even seasoning
• Slight moisture loss
• A soft but textured bite

3. Assemble the nachos

Preheat oven to 400°F.

On a sheet pan:

1. Add tortilla chips
2. Sprinkle shredded tofu evenly
3. Add cheese (and black beans if using)

Bake for 8–10 minutes, until cheese is melted and bubbly.

4. Finish + serve

Top with avocado, jalapeños, cilantro, and any sauces you love.

Eat immediately while hot and melty

Nutrition Notes (Dietitian-Approved)

• Tofu adds complete plant protein + iron + calcium
• Pairing tofu with fats (olive oil, cheese, avocado) helps with satiety
• This is a great option for:
  • Busy weeknights
  • Active women
  • Vegetarian athletes
  • Anyone trying to eat more protein without diet food vibes

You can easily turn this into a full meal by adding:

• Extra beans
• A side salad
• Or serving with a protein-rich dip

Variations You’ll Love

• Dairy-Free: Use vegan cheese or skip cheese and add cashew crema
• Spicy: Add chipotle powder or hot sauce to the tofu
• Meal-Prep: Make the tofu ahead and store for 3–4 days

If You Loved These Nachos…

If cozy, high-protein meals like this are your thing, you’ll love the way I build recipes inside my cookbooks. I only use simple ingredients, realistic prep, and meals that are actually not boring.

You can find all of my current cookbooks Lazy Girl Meals and More Protein, and I’ll be sharing more recipes like this throughout the week as part of my “What I Actually Eat as a Dietitian to Build Muscle” series.