Recipe description
July 29, 2026
Blood Sugar Friendly Tofu Broccoli Tray Bake
A fiber-rich tofu broccoli tray bake to support digestion
Blood Sugar Friendly
Omega-3 Rich
85%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: soy, sulfites, tree_nut
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: gluten, histamine
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- High in fiber from broccoli, carrot, and pepper.
- Colorful plant foods support dietary diversity and polyphenol intake.
- Balanced with tofu for protein and olive oil for healthy fats.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Tofu
300
gram
Broccoli
2
cup
Carrot
1
cup
Capsicum, red
1
piece
Oil, olive
2
tablespoon
Garlic
2
clove
Ginger
1
teaspoon
Soy sauce
1
tablespoon
Black pepper
0.5
teaspoon
Salt
0.5
teaspoon
Instructions
1
Preheat oven to 200°C (400°F).
2
Cut tofu into 2cm cubes and pat dry with paper towels.
3
Chop broccoli into florets, slice carrot diagonally, and cut red bell pepper into strips.
4
In a large bowl, toss tofu, broccoli, carrot, and bell pepper with olive oil, minced garlic, grated ginger, soy sauce, salt, and black pepper until evenly coated.
5
Spread the mixture evenly on a baking tray lined with parchment paper.
6
Roast in the preheated oven for 25-30 minutes, flipping halfway through, until vegetables are tender and tofu is golden.
7
Serve immediately as a complete plant-forward meal.
More Recipes For Your Gut
90% Gut Health
90% Gut Health
95% Gut Health
83% Gut Health
88% Gut Health
90% Gut Health
Nutrition
360 kcal
Calories
16 g
Protein
19 g
Carbohydrates
6 g
Fiber
6 g
Sugar
21 g
Fat
5 g
Saturated fat
1.2 g
Salt
FAQ
Is this recipe vegan and gluten-free?
It’s vegan as written. For gluten-free, use gluten-free soy sauce or tamari and check all labels.
How many servings does this make?
2 servings.
What are the main nutritional benefits?
Provides plant-based protein from tofu and fiber from broccoli and vegetables, plus colorful micronutrients.
Can I customize with other vegetables?
Yes—swap in other vegetables in similar sizes for even cooking.
How should I store leftovers?
Store in an airtight container in the fridge for up to 3 days; reheat in the oven or microwave.
How can I make it extra crispy?
Roast in a single layer at 200°C, flip halfway through; finish with a quick broil if you like.
I have a soy allergy. What should I do?
Omit the tofu and soy sauce or replace with soy-free protein (e.g., chickpeas) and seasonings.
How can I reduce the sodium?
Use less soy sauce or a low-sodium version; add more herbs and a squeeze of lemon if desired.
Can I bake this in one pan and batch-cook?
Yes; spread everything in a single layer on a parchment-lined tray and roast as instructed.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.