You know those nights when you open the fridge and it’s basically empty except for some sad spinach and a container of mushrooms? That’s exactly when I created this recipe. I was starving, didn’t want to order takeout for the third time that week, and needed something quick that would actually fill me up.
What I ended up with was honestly better than anything I could’ve ordered. The mushrooms get all golden and buttery, the spinach wilts down into this silky pile of green goodness, and the tofu? It adds that crispy, protein-packed element that turns this from a simple side dish into an actual meal.
My roommate walked in while I was eating and said, “That smells amazing. Why didn’t you make enough for me?” Lesson learned—now I always double this recipe.
Why You’ll Love This Recipe
15 minutes from start to finish. Seriously, this is faster than ordering delivery. By the time you’d finish scrolling through a food app, you could be eating this delicious, healthy meal instead.
High protein without even trying. The tofu gives you about 20g of protein per serving, plus mushrooms add extra protein and tons of umami. It’s filling, satisfying, and won’t leave you hungry an hour later.
Works as literally anything. Main dish? Check. Side dish? Absolutely. Topping for pasta, rice, or quinoa? Yes. Filling for wraps or omelets? You bet. This is the definition of versatile.
One pan, minimal cleanup. Everything happens in one skillet. No complicated steps, no pile of dishes—just quick, easy cooking that doesn’t make a mess.
Healthy but doesn’t taste like diet food. You’re getting tons of nutrients from the spinach and mushrooms, but it tastes indulgent thanks to the garlic butter and perfectly seasoned tofu. Win-win.
Budget-friendly ingredients. Mushrooms, spinach, and tofu are cheap and available everywhere. This feeds you well without destroying your grocery budget.
Ingredients
For the Tofu:
- 14 oz extra-firm tofu, pressed and cubed (pressing is crucial—don’t skip it)
- 2 tablespoons cornstarch (this is the secret to crispy tofu)
- 1 tablespoon soy sauce or tamari (for gluten-free)
- 1 tablespoon sesame oil (or vegetable oil)
- Salt and black pepper to taste
For the Mushrooms and Spinach:
- 3 tablespoons butter (or olive oil for vegan version)
- 1 lb mushrooms, sliced (cremini, baby bella, or button—your choice)
- 5-6 cloves garlic, minced (because more garlic is always better)
- 10 oz fresh spinach (yes, it looks like a lot, but it wilts down significantly)
- 2 tablespoons soy sauce (adds that savory depth)
- 1 tablespoon lemon juice (brightens everything up)
- Red pepper flakes (optional, for a kick)
- Salt and black pepper to taste
- Fresh parsley for garnish (optional but pretty)
Key Notes:
Tofu pressing: Get as much water out as possible. Wrap it in paper towels, place something heavy on top (like a cast iron pan), and let it sit for 15-20 minutes. Dry tofu = crispy tofu.
Spinach: Fresh is way better than frozen here. It wilts down beautifully and has better texture. One big bag of baby spinach is perfect.
Mushrooms: Any variety works, but I love cremini or baby bellas for their meatier texture. Don’t overcrowd the pan—they need space to brown, not steam.
Make it vegan: Swap butter for olive oil and use tamari instead of regular soy sauce. Still delicious, still protein-packed.
Step-by-Step Instructions
Step 1: Prep Your Tofu
Press your tofu if you haven’t already (seriously, don’t skip this). Cut it into bite-sized cubes—about ¾-inch pieces work perfectly. Pat them dry with paper towels one more time. In a bowl, toss the tofu cubes with cornstarch, soy sauce, salt, and pepper until evenly coated. The cornstarch is your secret weapon for getting that crispy exterior.
Step 2: Crisp Up the Tofu
Heat sesame oil in a large skillet over medium-high heat. Once it’s hot and shimmering, add your tofu cubes in a single layer. Here’s the key: leave them alone for 3-4 minutes. Let them develop that golden crust. Then flip and cook for another 3-4 minutes until all sides are crispy and golden. Transfer to a plate and set aside.
Step 3: Sauté Those Mushrooms
In the same skillet (no need to wash it—that tofu flavor is gold), add 2 tablespoons of butter over medium-high heat. Toss in your sliced mushrooms and spread them out. Again, resist the urge to stir constantly. Let them sit for 3-4 minutes to develop that beautiful brown color, then stir and cook for another 3-4 minutes until they’re golden and have released their moisture. Season with a pinch of salt.
Step 4: Add the Garlic
Lower the heat to medium and add the remaining tablespoon of butter along with your minced garlic. Cook for about 30 seconds until fragrant—your kitchen should smell absolutely incredible right now. Don’t let the garlic burn or it’ll taste bitter.
Step 5: Wilt the Spinach
Start adding your spinach in handfuls. It seems like way too much, but trust me, it’ll shrink down to nothing. Toss it with the mushrooms and garlic as it wilts. This takes about 2-3 minutes. Once it’s all wilted down, drizzle in the soy sauce and lemon juice. Give everything a good toss.
Step 6: Bring It All Together
Add your crispy tofu back to the pan and toss everything together. If you’re using red pepper flakes, add them now. Taste and adjust seasoning with salt and pepper as needed. Cook for another minute just to warm the tofu through and let all those flavors mingle.
Step 7: Serve It Up
Transfer to a serving bowl or plate, garnish with fresh parsley if you’re feeling fancy, and dig in. That’s it—dinner is served in 15 minutes flat.
Serving Suggestions
This dish is so versatile, you can literally serve it a different way every night of the week:
As a main meal. Serve it over brown rice, quinoa, or cauliflower rice for a complete high-protein meal. Add some sesame seeds on top for extra texture and healthy fats.
Over pasta. Toss it with your favorite pasta (I love it with linguine or penne) and a splash of pasta water to create a light sauce. Maybe add some parmesan if you’re not vegan.
In a grain bowl. Layer it over farro or wild rice with some roasted sweet potato, avocado, and a drizzle of tahini sauce. Instagram-worthy and delicious.
As a side dish. This pairs perfectly with grilled chicken, steak, or fish. It’s fancy enough for dinner guests but easy enough for a Tuesday night.
Breakfast scramble. Reheat the leftovers and toss them into scrambled eggs or a tofu scramble. Add some cherry tomatoes and you’ve got a protein-packed breakfast.
In wraps or sandwiches. Stuff it into a whole wheat wrap with hummus and some cherry tomatoes. Roll it up and you’ve got lunch ready to go.
Storage Tips
Refrigerator: Store in an airtight container for up to 4 days. The spinach will release some liquid as it sits, which is totally normal. Just drain it off before reheating.
Reheating: Reheat in a skillet over medium heat for best results—the tofu will crisp back up nicely. You can also microwave it for 1-2 minutes, though the tofu won’t be as crispy. Add a splash of soy sauce if it seems dry.
Freezing: I wouldn’t recommend freezing this one. The spinach gets mushy and the tofu loses its texture. This is best enjoyed fresh or within a few days of making it.
Make-ahead tip: You can press and cube the tofu the night before and store it in the fridge. You can also slice the mushrooms ahead of time. When you’re ready to cook, everything comes together super fast.
Meal prep friendly: Make this on Sunday and portion it out for quick lunches or dinners during the week. Just store the components separately if possible—keep the crispy tofu separate from the saucy vegetables to maintain texture.
Final Thoughts
So there you have it—a high-protein, veggie-packed meal that comes together faster than you can say “I should probably eat healthier.” This recipe has saved me on countless weeknights when I needed something quick, satisfying, and actually good for me.
The best part? It tastes like you put in way more effort than you actually did. Crispy tofu, garlicky mushrooms, and tender spinach—it’s the holy trinity of easy vegetarian cooking. Plus, you can tweak it however you want and it still turns out delicious.
My roommate now asks me to make this at least once a week. Sometimes twice. Can’t say I blame him. 🙂
Happy cooking!
— Kip
Spinach Sautéed Mushrooms (High Protein & Ready in 15 Minutes!)
Description
Tender sautéed mushrooms and wilted spinach in a garlicky butter sauce, boosted with crispy tofu for extra protein. This versatile dish works as a main meal, side dish, or protein-packed addition to pasta, rice bowls, and more. Ready in just 15 minutes!
Ingredients
For the Tofu:
For the Mushrooms and Spinach:
Instructions
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Press tofu, then cut into ¾-inch cubes. Pat dry and toss with cornstarch, soy sauce, salt, and pepper.
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Heat sesame oil in large skillet over medium-high heat. Add tofu in single layer and cook undisturbed for 3-4 minutes per side until crispy and golden. Transfer to plate.
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Add 2 tablespoons butter to same skillet. Add mushrooms and cook for 3-4 minutes undisturbed, then stir and cook another 3-4 minutes until golden brown.
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Reduce heat to medium. Add remaining butter and garlic; cook 30 seconds until fragrant.
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Add spinach in handfuls, tossing as it wilts (2-3 minutes). Add soy sauce and lemon juice.
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Return crispy tofu to pan and toss everything together. Add red pepper flakes if using.
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Taste, adjust seasoning, and serve immediately with optional parsley garnish.
