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✅ Hands-on tested by our editors📅 Reviewing meal kits since 2014📊 1,900 meals in our database🧾 Macros sourced from HelloFresh🔄 Availability checked weekly
Nutrition per serving
Protein12% · 34g
Carbs45% · 126g
Fat43% · 53g
12g
Fiber
1770mg
Sodium
3g
Protein / 100 cal
Per serving, as packaged by HelloFresh. Oils, salt & pepper added at home aren't included.
📊 How this meal stacks up
Benchmarked against every meal in our database
Protein rank
28th pctl
More protein than 28% of 1,474 meals
Protein density
3g /100cal
Leaner than 8% of meals
vs Veggie average
43% heavier
This1140
Avg800
🧾 Diet fit
Based on this meal's macros per serving
✓ High protein✕ Low carb✕ Keto-friendly✕ Under 500 cal✓ High fiber✕ Lower sodium
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Allergens & dietary
Contains Allergens aren't itemized by this provider — check the package label before cooking.
Dietary✓ Pork-free
Allergen & dietary details are sourced from the meal provider and can change between weeks. Facilities are not certified allergen-free and trace cross-contact is possible. If you have a serious allergy, always confirm against the package label.
Ingredients
Buttermilk Ranch Dressing
Fry Seasoning
Potatoes
Tofu
Tempura Batter
Honey Dijon Dressing
BBQ Sauce
Panko Breadcrumbs
Broccoli
Everything Bagel Seasoning
Salt
Pepper
Cooking Oil
How to make it
1
• Adjust rack to top position (top and middle
positions for 4 servings) and preheat oven
to 425 degrees. Wash and dry produce.
• Cut potatoes into 1⁄2-inch-thick wedges. Cut
broccoli into bite-size pieces if necessary.
2
• Toss potatoes on one side of a baking sheet
with a large drizzle of oil, half the Fry
Seasoning (you’ll use the rest in Step 4),
salt, and pepper. (For 4 servings, spread
potatoes out across entire sheet.) Roast on
top rack for 10 minutes (you’ll add more to
the sheet then).
3
• While potatoes roast, in a medium bowl,
toss broccoli with a drizzle of oil, a pinch of
salt, and pepper.
• Once potatoes have roasted 10 minutes,
remove sheet from oven; carefully add
broccoli to opposite side of sheet. Return
to top rack and roast until potatoes are
crispy and broccoli is browned and tender,
12-15 minutes. (For 4 servings, leave potatoes
roasting. Add broccoli to a separate baking
sheet and roast on middle rack, swapping
rack positions halfway through.)
4
• While veggies roast, open and drain tofu;
press out excess water with paper towels.
Cut crosswise into 1-inch-thick planks (we
got 8 planks; 16 planks for 4 servings).
• In a second medium bowl, whisk together
tempura batter mix, remaining Fry
Seasoning, and 1⁄2 cup cold water (1 cup
for 4).
• In a third medium bowl, combine panko
with half the Everything Bagel Seasoning
(you’ll use the rest later).
• Dip each tofu plank in tempura batter;
turn to evenly coat (letting any excess drip
off). Press into panko mixture until fully
coated. TIP: Use a fork to help turn tofu in
batter and transfer to panko mixture.
5
• Heat a 1/3-inch layer of oil in a large pan
over medium heat. Once oil is hot enough
that a pinch of panko sizzles when added
to the pan, add coated tofu in a single layer
(working in batches if necessary).
• Cook tofu until golden brown and crispy,
2-4 minutes per side. TIP: Lower heat if tofu
begins to brown too quickly.
• Transfer to a paper-towel-lined plate; season
immediately with salt.
6
• Transfer potatoes, broccoli, and tofu
tenders to a large board or serving platter.
Sprinkle remaining Everything Bagel
Seasoning over broccoli and tofu. Serve
with BBQ sauce, ranch dressing, and honey
Dijon dressing on the side for dipping.
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• Adjust rack to top position (top and middle
positions for 4 servings) and preheat oven
to 425 degrees. Wash and dry produce.
• Cut potatoes into 1⁄2-inch-thick wedges. Cut
broccoli into bite-size pieces if necessary.
2
Step 2
• Toss potatoes on one side of a baking sheet
with a large drizzle of oil, half the Fry
Seasoning (you’ll use the rest in Step 4),
salt, and pepper. (For 4 servings, spread
potatoes out across entire sheet.) Roast on
top rack for 10 minutes (you’ll add more to
the sheet then).
3
Step 3
• While potatoes roast, in a medium bowl,
toss broccoli with a drizzle of oil, a pinch of
salt, and pepper.
• Once potatoes have roasted 10 minutes,
remove sheet from oven; carefully add
broccoli to opposite side of sheet. Return
to top rack and roast until potatoes are
crispy and broccoli is browned and tender,
12-15 minutes. (For 4 servings, leave potatoes
roasting. Add broccoli to a separate baking
sheet and roast on middle rack, swapping
rack positions halfway through.)
4
Step 4
• While veggies roast, open and drain tofu;
press out excess water with paper towels.
Cut crosswise into 1-inch-thick planks (we
got 8 planks; 16 planks for 4 servings).
• In a second medium bowl, whisk together
tempura batter mix, remaining Fry
Seasoning, and 1⁄2 cup cold water (1 cup
for 4).
• In a third medium bowl, combine panko
with half the Everything Bagel Seasoning
(you’ll use the rest later).
• Dip each tofu plank in tempura batter;
turn to evenly coat (letting any excess drip
off). Press into panko mixture until fully
coated. TIP: Use a fork to help turn tofu in
batter and transfer to panko mixture.
5
Step 5
• Heat a 1/3-inch layer of oil in a large pan
over medium heat. Once oil is hot enough
that a pinch of panko sizzles when added
to the pan, add coated tofu in a single layer
(working in batches if necessary).
• Cook tofu until golden brown and crispy,
2-4 minutes per side. TIP: Lower heat if tofu
begins to brown too quickly.
• Transfer to a paper-towel-lined plate; season
immediately with salt.
6
Step 6
• Transfer potatoes, broccoli, and tofu
tenders to a large board or serving platter.
Sprinkle remaining Everything Bagel
Seasoning over broccoli and tofu. Serve
with BBQ sauce, ranch dressing, and honey
Dijon dressing on the side for dipping.
HelloFresh is the most popular meal kit in the US, offering 90+ recipes per week across Classic, Family, Veggie, Fit & Wholesome, and Quick & Easy plans.
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puts Everything Bagel Tofu Tenders with HelloFresh's Everything Bagel Tofu Tenders: 1140 calories, 34g protein. Veggie meal. Recipe, ingredients, and nutrition from MealFan. on the menu as a prepared dish that holds up on a weeknight without asking much of the cook. At 1140 calories per serving and 34 g of protein, the numbers fit most balanced eating frameworks without adjustment.
delivers weekly meals across the US. For testing notes, delivery details, and how compares to alternatives, read the review on MealFan.
Nutrition per serving
1140Calories
34gProtein
126gCarbs
53gFat
12gFiber
1770mgSodium
Daily calorie contribution57% of 2,000 cal target
🍽️ Serves: 2 servings
💪 Protein-Rich
⚠ Not ideal for
Strict calorie restriction
Vegans
Strict keto
Frequently asked questions
How many calories are in Everything Bagel Tofu Tenders?
Everything Bagel Tofu Tenders contains 1140 calories and 34 g of protein per serving, portioned as HelloFresh's Everything Bagel Tofu Tenders: 1140 calories, 34g protein. Veggie meal. Recipe, ingredients, and nutrition from MealFan..
Which meal service offers Everything Bagel Tofu Tenders?
Everything Bagel Tofu Tenders is offered by . Read the full review on MealFan for pricing, freshness ratings, and how compares to competitors.
❓ Frequently asked questions
How many calories are in Everything Bagel Tofu Tenders?+
Everything Bagel Tofu Tenders has 1140 calories per serving, with 34g protein, 126g carbs, 53g fat.
Is Everything Bagel Tofu Tenders high in protein?+
Yes. It delivers 34g of protein per serving, which we count as high-protein.
How long does Everything Bagel Tofu Tenders take to make?+
About 10 minutes, rated medium difficulty, and it serves 2.
Does Everything Bagel Tofu Tenders list its allergens?+
HelloFresh does not itemize allergens for this meal — check the package label before cooking, especially for serious allergies.
How much does Everything Bagel Tofu Tenders cost?+
It runs about $9–$12/serving through HelloFresh.
What diets does Everything Bagel Tofu Tenders work for?+
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