FoodyPuzzle

Mango Tofu Protein Salad in a Jar | 25g Protein, No-Cook Vegetarian Recipe

Mango Tofu Protein Salad in a Jar | 25g Protein, No-Cook Vegetarian Recipe
15 min total 27g protein 392 kcal
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This Mango Tofu Protein Salad in a Jar is a no-cook, high-protein vegetarian recipe with about 26g of protein and under 400 calories per bowl. You layer ribbon carrots, spring onions, ripe mango, cucumber and flax seed powder in a jar, shake it with a creamy mango-yogurt dressing, then flip it into a bowl and toss with grilled tofu and sesame seeds. It's ready in about 15 minutes and tastes spicy, tangy, sweet and refreshing — perfect for summer meal prep.

Why you'll love this recipe:

  • High in protein — about 26g per bowl from grilled tofu, dahi (yogurt), flax and sesame seeds
  • Under 400 calories for the whole bowl — a strong protein-to-calorie ratio
  • No cooking required — just layer, shake and flip
  • Perfect for meal prep and on-the-go lunches
  • Naturally sweet, spicy and tangy — ripe mango makes it taste almost like dessert
  • Vegetarian and easily veganisable — swap dahi for plant-based yogurt

This is Episode 1 of the Protein Salad Series on FoodyPuzzle — easy, high-protein vegetarian salads made for Indian kitchens and tastes.

Instructions

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  1. Layer the jar: add ribbon carrots, spring onions, ripe mango cubes, diced cucumber and a sprinkle of flax seed powder into a clean glass jar.

  2. Make the dressing: in a cup, mix low-fat dahi, chilli flakes, lemon juice, mango pulp and salt until smooth.

  3. Add and shake: pour the dressing into the jar, close the lid tightly and shake well so everything is evenly coated.

  4. Flip into a bowl: turn the jar upside down over a bowl and empty out all the contents.

  5. Finish and serve: add the grilled tofu, sprinkle over the sesame seeds, mix everything together and enjoy immediately.

Mayuri's Tips

  • Use a fully ripe, sweet mango — it's the star of this recipe and balances the spice and tang beautifully.
  • Meal prep: keep the dressing separate and add it just before eating, or store the shaken jar in the fridge and flip it into a bowl when ready. It stays fresh for up to a day.
  • Make it vegan: replace the low-fat dahi with any unsweetened plant-based yogurt (soy or coconut).
  • Seasonal swaps: ripe pineapple, pomegranate or strawberries work well when mango isn't available.
Tags #Protein Salad #Salad in a Jar #No Cook Recipe #Meal Prep #High Protein Vegetarian

Good to know

Frequently asked questions

Yes. With around 26g protein and under 400 calories per bowl, it is filling, high in fibre and well suited to weight-management and fitness diets.

Yes. Replace the low-fat dahi with any unsweetened plant-based yogurt (soy or coconut) to make it fully vegan.

Absolutely. Keep the dressing separate and add it just before eating, or store the shaken jar in the fridge and flip it into a bowl when ready. It stays fresh for up to a day.

Spicy, tangy, sweet and refreshing all at once. A fully ripe mango makes it taste almost dessert-like while keeping it healthy.

Yes. Ripe pineapple, pomegranate or strawberries work well as seasonal swaps when mango is not available.

Each serving has about 27g of protein and 392 kcal, calculated from the exact ingredients used in this recipe.

About 15 minutes from start to finish, with no cooking required.

Yes — like every recipe on FoodyPuzzle, it is 100% vegetarian.

The recipe makes 1 serving. Use the + and − buttons on the recipe card above to scale all ingredient quantities automatically.

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