Everything Bagel Tofu Tenders

Everything Bagel Tofu Tenders
HelloFreshVeggie
✓ Available this week · Jun 8 – Jun 14, 2026
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⏱ ~10 min  ·  🍽 2 servings  ·  📊 Medium  ·  💰 $9–$12/serving
✓ High protein
Nutrition Facts
2 serving(s)
Calories1180
Total Fat53g
Total Carbohydrate134g
Dietary Fiber14g
Protein37g
Sodium1810mg
Per serving, as packaged by HelloFresh. Sat. fat & sugars not reported by provider.
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6.5/ 10
MealFan's take
Decent, with trade-offs
A mid-priced veggie that 48% heavier than the average veggie meal and ranks in the 41th percentile for protein.
Value4/5
Protein3/5
Lightness1/5
Ease5/5
👍 Best for
✓ Hitting protein goals✓ Busy weeknights✓ Veggie lovers
✋ Skip if
✕ You're chasing high protein✕ You're doing keto / low-carb✕ You're cutting calories
This take is generated from the meal's nutrition, price and how it ranks against 1,900 meals we track — a starting point, not a substitute for tasting it yourself. Tried it? Add your rating →
✅ 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
1180CALORIES
Protein13% · 37g
Carbs46% · 134g
Fat41% · 53g
14g
Fiber
1810mg
Sodium
3.1g
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
41th pctl
More protein than 41% of 1,474 meals
Protein density
3.1g /100cal
Leaner than 8% of meals
vs Veggie average
48% heavier
This1180
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
Step 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
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.
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67e11c44f8f6928425d5c1aa-9cc5a093-4313de2d
Available this week — 12, 25 – 12, 31, 2026
Brand
HelloFresh
Category
Veggie
Difficulty
Medium
Price / serving
$9–$12/serving

Nutrition Per Serving

1180
kcal
Calories
37
grams
Protein
134
grams
Carbs
53
grams
Fat
14
grams
Fiber
1810
mg
Sodium

Dietary Info

Pork-free

→ View this meal on HelloFresh

Ingredients

605b7267afaa262070482152-4311e0af
Buttermilk Ranch Dressing
590b959ad0d6bd0f5b2a9922-9e3f8508
Fry Seasoning
6283a92d8766133d500324c1-28662181
Potatoes
55539b034dab71f8568b456a
Tofu
605b68588f34b72089545d98-dd22ff2d
Tempura Batter
5e554e45dfd6a672ce7e0864-1d8a5a6c
Honey Dijon Dressing
5739dedafd2cb9493f8b4567-e3ed7875
BBQ Sauce
554a39a04dab71626c8b456b-ad74bb9c
Panko Breadcrumbs
5f184baade250531735d7edc-12677931
Broccoli
64b67450a7c1f8a1e13bad66-6d7b21a7
Everything Bagel Seasoning
5566ceb7fd2cb95f7f8b4567-20f73b1d
Salt
5566dc00f8b25e5b298b4568-b5daf661
Pepper
606db3ad4f75e662fe596b59-3600be54
Cooking Oil

How to Make It

1

Step 1

step-67e11c44f8f6928425d5c1aa-4c4ff9be

• 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

step-67e11c44f8f6928425d5c1aa-d4e7c585

• 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

step-67e11c44f8f6928425d5c1aa-a86d239f

• 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

step-67e11c44f8f6928425d5c1aa-a4d48bc3

• 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

step-67e11c44f8f6928425d5c1aa-5b65220d

• 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

step-67e11c44f8f6928425d5c1aa-1fad8326

• 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.

About HelloFresh

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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Among the prepared dishes in 's lineup, Everything Bagel Tofu Tenders with HelloFresh's Everything Bagel Tofu Tenders: 1180 calories, 37g protein. Veggie meal. Recipe, ingredients, and nutrition from MealFan. is one of the more straightforward options to prepare. It comes in at 1180 calories per serving, with 37g protein, enough to cover roughly 59 percent of a 2,000 calorie day.

delivers weekly meals across the US. For testing notes, delivery details, and how compares to alternatives, read the review on MealFan.

Nutrition per serving

1180 Calories
37g Protein
134g Carbs
53g Fat
14g Fiber
1810mg Sodium
Daily calorie contribution59% of 2,000 cal target
🍽️ Serves: 2 servings
💪 Protein-Rich
✓ Perfect for
High-protein goals
⚠ 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 1180 calories and 37 g of protein per serving, portioned as HelloFresh's Everything Bagel Tofu Tenders: 1180 calories, 37g 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 1180 calories per serving, with 37g protein, 134g carbs, 53g fat.
Is Everything Bagel Tofu Tenders high in protein?+
Yes. It delivers 37g 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?+
It is tagged Pork-free.
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