Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
Small tofu cubes and green edamame give this baked potato a firm, savory filling. Carrot adds a little sweetness, while ginger, lime and a measured amount of reduced-sodium soy sauce provide the seasoning. Sesame seeds are added at the end rather than being hidden in an unmeasured sesame-oil drizzle.
The tofu reference is firm calcium-set tofu; silken or softer tofu has different water and protein content. Pat dry rather than aggressively pressing after the 600 g measurement.
Edamame is weighed after cooking, shelling and draining. Pods are not eaten, and 300 g frozen pods would give far less edible bean than this recipe requires. For another preparation, see Black Bean Tofu Tacos with Mango Salsa.
Why Readers May Like It
- 1Measured portions, a clear filling method and practical doneness checks.
- 2Clear dry, cooked and drained ingredient weights.
- 3Four measured meal portions with potatoes, filling and listed sides included.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, raw, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. The table includes all listed oil, sauce and toppings. All listed potato skins, filling, measured oil, sauces and sides are included. Baking changes water weight; weigh potatoes raw, before cooking.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| White baking potatoes with skin, raw, scrubbed and dried | 4 potatoes, about 300 g / 10 1/2 oz each | 1200 g | 924 kcal | 24.6 g | 209.9 g | 1.1 g |
| Firm calcium-set tofu, drained before weighing, then patted dry | about 1 lb 5 oz | 600 g | 864 kcal | 103.6 g | 16.7 g | 52.3 g |
| Shelled edamame, cooked according to packet and drained before weighing | about 2 cups cooked | 300 g | 363 kcal | 35.7 g | 26.7 g | 15.6 g |
| Carrots, raw, trimmed and cut into short thin matchsticks | about 2 medium-large | 200 g | 82 kcal | 1.9 g | 19.2 g | 0.5 g |
| Spring onions, raw, trimmed and thinly sliced | about 3 | 40 g | 13 kcal | 0.7 g | 2.9 g | 0.1 g |
| Fresh ginger, raw, peeled and finely grated | about 1 tablespoon grated | 12 g | 10 kcal | 0.2 g | 2.1 g | 0.1 g |
| Garlic, raw, peeled and finely grated | about 2 cloves | 8 g | 12 kcal | 0.5 g | 2.6 g | 0 g |
| Fresh lime juice | 2 tablespoons plus 2 teaspoons | 40 g | 10 kcal | 0.2 g | 3.4 g | 0 g |
| Reduced-sodium soy sauce made from soy and wheat | about 1 1/2 tablespoons | 24 g | 14 kcal | 2.2 g | 1.3 g | 0.1 g |
| Sesame seed kernels, dried | about 1 tablespoon plus 1 teaspoon | 12 g | 76 kcal | 2.5 g | 1.4 g | 7.3 g |
| Olive oil: 8 g for potatoes and 16 g for the pan | about 1 tablespoon plus 2 teaspoons total | 24 g | 212 kcal | 0 g | 0 g | 24 g |
| Table salt for the potato skins | about 1/6 teaspoon | 1 g | 0 kcal | 0 g | 0 g | 0 g |
| Water for the pan sauce | 1/3 cup | 80 g | 0 kcal | 0 g | 0 g | 0 g |
| Full recipe estimate | 4 servings | — | 2580 kcal | 172.1 g | 286.2 g | 101.1 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Final cooking yield and brands can change the estimate.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Digital kitchen scale (paid link)
- Rimmed baking sheet (paid link)
- Large nonstick skillet (paid link)
- Chef knife and chopping board (paid link)
- Mixing bowls (paid link)
- Cooking spoon (paid link)
- Fine mesh strainer (paid link)
- Lidded saucepan (paid link)
- Oven mitts (paid link)
Before You Start
The tofu reference is firm calcium-set tofu; silken or softer tofu has different water and protein content. Pat dry rather than aggressively pressing after the 600 g measurement.
Allow about 105 minutes for preparation, preheating, baking the potatoes and preparing their filling. Some tasks overlap; doneness checks take priority over the clock. Measure the listed oil before cooking and keep the sides within the stated four portions. Use the raw, dry, cooked or drained state specified for each ingredient.
Heat the oven and prepare the potatoes
10–15 minutes with preheatingPreheat the oven to 400°F / 200°C conventional, or 350°F / 180°C fan. Scrub and dry four potatoes totaling 1,200 g raw, with their skins retained. Prick each several times with a fork and rub the four skins with 8 g olive oil and the 1 g salt. Place on a rimmed baking sheet without foil. A digital kitchen scale (paid link) helps keep the measured quantities consistent.
Bake the whole potatoes
60–80 minutes, overlapping preparationBake for 60–80 minutes and turn once around 35 minutes. Check the centers with a slim knife from 60 minutes onward; they need to be soft all the way through. Use the long baking period for the edamame and vegetable preparation, then cook the tofu toward the end so the filling and potatoes finish close together.
Prepare edamame and drain the tofu
10–15 minutes during baking; follow edamame packetCook frozen shelled edamame according to its packet, drain and weigh 300 g cooked beans. Drain the tofu, weigh 600 g, pat its surfaces dry and cut into 1.5 cm cubes; do not squeeze out large amounts of liquid after weighing. Cut the carrots into thin short matchsticks and slice the spring onions, keeping the green parts separate.
Mix the measured sauce
3 minutesWhisk the 24 g reduced-sodium soy sauce with all 80 g water, the grated ginger and garlic in a small bowl (paid link). Set aside the lime juice and sesame seeds for finishing. The soy sauce already adds salt, so no additional table salt goes into the filling.
Brown the tofu in two batches
14–16 minutes for two batchesHeat a large nonstick skillet over medium-high heat with 8 g oil. Add half the tofu in one layer and cook for 7–8 minutes, turning gently so several sides color. Move it to a clean bowl. Repeat with the remaining 8 g oil and tofu, then return all the cubes to the skillet.
Cook the carrot and edamame through
7–9 minutesAdd the carrot, white spring-onion pieces and all the soy-ginger mixture to the tofu. Stir over medium heat for 4–5 minutes, then add the cooked edamame and heat another 3–4 minutes until steaming throughout and the carrots are tender-crisp. Turn off the heat and fold in the lime juice, sesame seeds and reserved spring-onion greens.
Split and fluff the tender potatoes
3 minutesTest all four potatoes before removing the tray. Use oven mitts, slit each lengthwise and gently ease open the skin. Fluff the middle with a fork without throwing away any flesh. If the filling is ready before the potatoes, keep it covered and hot rather than letting it sit cooling on the counter.
Share the filling into four meals
3 minutesSpoon one quarter of the entire tofu-edamame filling into and around each opened potato. Scrape in the measured pan sauce and sesame seeds so every portion receives its share. Serve promptly; soy sauce, extra oil or additional toppings added at the table are outside the displayed estimate.
How to Know It Is Ready
Potato centers are fully soft; the edamame has been cooked according to its packet and the tofu-vegetable filling is steaming throughout.
Fluffy potato with lightly browned firm tofu cubes, separate green edamame, tender-crisp carrot and a light sesame-lime glaze.
One baked potato and one quarter of the filling, listed sides, sauce and measured oil.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 43 g protein per serving.
- Potatoes, filling, listed accompaniments and measured cooking oil are included in the complete portion.
Things to Consider
- Contains soy, sesame and wheat from the specified soy sauce. Check tofu and sauce packaging for other allergens and relevant cross-contact. A tamari label does not automatically guarantee gluten-free status.
- Energy, sodium and saturated fat still depend on ingredients and portion size. This meal does not guarantee a particular fitness or health result.
Who May Enjoy This Recipe?
Baked potato meal planning
Home cooks looking for a measured vegan lunch or dinner.
Home cooking
Edamame is weighed after cooking, shelling and draining. Pods are not eaten, and 300 g frozen pods would give far less edible bean than this recipe requires.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest safely. Recalculate nutrition for the portion you actually eat.
Larger appetite
Choose an appropriate larger portion or accompaniment and include those ingredients in the meal calculation.
Protein adjustments
If changing the main filling, potato size or side, use its product label and recalculate. The amount can also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use the same raw weight of finely sliced red pepper instead of carrot if preferred, adjusting cooking time and the estimate. A suitable gluten-free sauce requires product verification; substituting it changes sodium and possibly other values.
- A different potato size or filling changes cooking time, portion size and nutrition. Adjust the method and recalculate when substituting.
Allergen Information
Contains soy, sesame and wheat from the specified soy sauce. Check tofu and sauce packaging for other allergens and relevant cross-contact. A tamari label does not automatically guarantee gluten-free status.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when surroundings exceed 90°F / 32°C. Use shallow containers and a refrigerator at 40°F / 4°C or colder. Use safely handled cooked leftovers within 3–4 days; reheat hot leftovers to 165°F / 74°C.
Keeping This Baked Potato Meal
Refrigerate potatoes and filling in separate shallow containers within 2 hours, or within 1 hour above 90°F / 32°C. Remove any foil before chilling; this recipe bakes without foil. Keep at 40°F / 4°C or below and use within 3–4 days, counting from the earliest cooking of any component. Follow an earlier ingredient use-by date. Do not leave potatoes on the counter to cool completely. Keep the filling separate from potatoes for faster cooling and more even reheating. Date it from the earliest cooked component, including edamame prepared ahead.
Reheating the Meal
Reheat only the portions needed. Split the potato so heat can reach its center, cover in a microwave-safe dish with a vented lid, turn during heating and allow a brief standing time. Check several places in the potato and hot filling for 165°F / 74°C; a fixed number of minutes is not a safety check. Stir the tofu-edamame filling during reheating and check multiple spots for 165°F / 74°C. The tofu surface may soften after storage.
Follow USDA leftovers guidance. For another baked potato and filling combination, browse Lentil Bolognese Stuffed Baked Potato with Mushrooms.
Frequently Asked Questions
It will not hold the same cubes or brown in this method. Use the specified firm tofu, or develop a separate softer topping and calculate its ingredient values.
No. The 300 g amount means cooked, shelled and drained beans only. Cook the product as its packet directs before weighing.
The listed soy sauce is made with wheat, so this version is not gluten-free. A suitable certified alternative would need label checks and a revised calculation.
Use the serving controls to scale gram quantities and serving count. Use additional trays or cook more batches; cooking time does not simply double. Household notes describe the base four-serving recipe.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Useful Tools for This Recipe
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
These tools fit the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Digital kitchen scale
Measures raw potatoes, edible filling ingredients and the complete oil allowance.
Compare on Amazon → (paid link)Paid link · opens in a new tabRimmed baking sheet
Keeps four unwrapped potatoes together with enough room for circulating heat.
Compare on Amazon → (paid link)Paid link · opens in a new tabLarge nonstick skillet
Provides space to cook the filling without piling ingredients into a deep layer.
Compare on Amazon → (paid link)Paid link · opens in a new tab
