Tofu & Spinach Casserole

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1.8 min read
Spinach Recipes for Weight Loss

Tofu & Spinach Casserole

Having guests who are vegetarians? They’ll all want the recipe for this earthy, zesty casserole. It's great for parties but also simple enough to whip up for a weeknight dinner. Serve family-style with potatoes or whole grains like quinoa, brown rice, or couscous. It also cooks up nicely in individual nonstick muffin tins – the perfect portable snack or lunch.
Course: Dinner, Lunch, Main Course, Main Dish, Vegetarian
Cuisine: American, Comfort Food, International, Vegan, Vegetarian
Yield: 6 six ounces per serving


  • 1 pound tofu (extra-firm water-packed)
  • 1 tablespoon Pritikin® All-Purpose Seasoning*
  • 1/4 cup onion medium-diced
  • 1/4 cup carrots medium-diced
  • 1/4 cup red bell pepper medium-diced
  • 1 pound frozen spinach (defrosted and drained)
  • 1 tablespoon fresh garlic chopped
  • 1 teaspoon oregano (dry)
  • 1/4 teaspoon red crushed pepper flakes
  • 1.5 cups tomato juice(low-sodium) (such as Very Veggie Juice from Knudsen)
  • 2 tablespoons Veggie Grated Topping, Parmesan Flavor


  • Pre-heat oven to 400 degrees F.
  • Drain tofu of water, then dice. Season with all-purpose seasoning.
  • On a nonstick baking tray lightly sprayed with Pam, bake diced tofu just until firm, about 10 minutes.
  • In a medium nonstick skillet over a medium flame, sauté onions, carrots, and bell peppers to moisten them, about 4 minutes.
  • In a large stainless steel mixing bowl, combine baked tofu, sautéed vegetables, and all remaining ingredients except veggie topping. Using a large spoon, mix well.
  • Pour casserole into a nonstick casserole dish lightly misted with Pam or an 8 x 13 buffet pan. Shake gently until level. Sprinkle veggie topping on top and bake at 400 degrees for 15 to 20 minutes.


* Make your own all-purpose seasoning by blending ingredients such as paprika, garlic powder, onion powder, dried oregano, and dried basil. You can also purchase our chefs' Pritikin All-Purpose Seasoning online. Or call 866.430.3901.
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Are you taking or considering a medication for weight loss?

Combining the Pritikin Program with Semaglutide or other weight loss medications could potentially speed up weight loss, reduce side effects, preserve lean body mass, and support long-term metabolic health.