There is something almost magical about the way golden, crispy-edged tofu tastes when it meets a pool of melted herb butter, salty crumbled feta, and plump kalamata olives. This one-skillet Greek tofu dinner captures everything you love about Mediterranean cooking — bold, sun-drenched flavors layered with effortless simplicity. The lemon-herb butter ties every element together, coating wilted baby spinach and creating a rich, glossy sauce you will want to spoon over everything. It is the kind of dinner that feels like a vacation on a plate.

With roughly 34 grams of fat and only 4 grams of net carbs per serving, this dish sits firmly in the keto sweet spot. The generous use of butter, olive oil, and feta delivers the high-fat profile your body needs for ketosis, while the tofu provides a satisfying 14 grams of plant-based protein. There are no hidden sugars or starchy fillers — just whole, real ingredients doing exactly what they should.

Best of all, this entire dinner comes together in one skillet in under 25 minutes with almost no prep. That means one pan to wash and plenty of time to actually enjoy your evening. It is perfect for a busy weeknight, but also impressive enough to serve when company comes over.

Ingredients (serves 4)

For the tofu:

  • 14 oz (400g) extra-firm tofu, pressed and cut into 3/4-inch cubes
  • 2 tbsp (30ml) extra-virgin olive oil
  • 1/2 tsp fine sea salt
  • 1/4 tsp freshly ground black pepper

For the lemon-herb butter sauce:

  • 2 tbsp (28g) unsalted butter
  • 1 tbsp (15ml) extra-virgin olive oil
  • 2 cloves garlic, thinly sliced
  • 1 tsp dried oregano
  • 1/2 tsp ground cumin
  • 1/4 tsp red pepper flakes
  • 1 tbsp (15ml) fresh lemon juice
  • 1 tsp lemon zest

For the skillet assembly:

  • 3 cups (90g) baby spinach
  • 1/3 cup (50g) kalamata olives, pitted and halved
  • 4 oz (113g) feta cheese, crumbled
  • 2 tbsp (17g) pine nuts
  • 1/4 cup (60ml) heavy cream
  • Fresh flat-leaf parsley or dill, for garnish

Instructions

  1. Press the tofu. If your tofu has not been pressed, wrap it in a clean kitchen towel or paper towels, place a heavy skillet or cutting board on top, and let it drain for at least 10 minutes. Cut the pressed tofu into 3/4-inch cubes and pat completely dry — this step is crucial for achieving crispy, golden edges.

  2. Sear the tofu. Heat 2 tablespoons of olive oil in a large 12-inch skillet over medium-high heat until the oil just begins to shimmer. Arrange the tofu cubes in a single layer, leaving space between each piece. Season with the salt and pepper. Cook undisturbed for 3 to 4 minutes until the bottoms turn deep golden brown, then flip and sear the opposite sides for another 2 to 3 minutes. Transfer the tofu to a plate and set aside.

  3. Build the lemon-herb butter. Reduce the heat to medium. Add the butter and remaining 1 tablespoon of olive oil to the same skillet. Once the butter is foaming, add the sliced garlic and cook for 30 seconds, stirring constantly, until fragrant but not browned. Stir in the dried oregano, ground cumin, and red pepper flakes. Let the spices bloom in the butter for about 20 seconds — you will smell the oregano become wonderfully aromatic.

  4. Add the cream and olives. Pour in the heavy cream and stir to combine with the herb butter, scraping up any golden bits from the bottom of the pan. Add the halved kalamata olives and cook for 1 minute, allowing the sauce to gently reduce and thicken slightly.

  5. Wilt the spinach. Add the baby spinach to the skillet in handfuls, tossing with tongs as each batch wilts down. This should take about 1 to 2 minutes total. The spinach will shrink dramatically, which is perfectly normal.

  6. Return the tofu and finish. Nestle the seared tofu cubes back into the skillet, gently folding them into the spinach and sauce. Squeeze the lemon juice over everything and sprinkle the lemon zest on top. Let everything warm through together for about 1 minute.

  7. Top and serve. Scatter the crumbled feta and pine nuts over the skillet. If you like your feta slightly softened, cover the skillet with a lid for 30 seconds to let the residual heat warm it through. Garnish with fresh parsley or dill and serve directly from the skillet.

Nutrition per Serving

Nutrient Amount
Calories ~392 kcal
Fat ~34g
Protein ~14g
Total Carbs ~6g
Fiber ~2g
Net Carbs ~4g

Nutrition values are approximate estimates based on the stated ingredients and standard USDA data.

Tips & Variations

Pressing tofu is non-negotiable. Waterlogged tofu will steam instead of sear, giving you a soft, pale result instead of the crispy golden cubes you want. For the fastest method, use a tofu press. Alternatively, cut the block into slabs, wrap in a kitchen towel, and press under a heavy skillet for 10 to 15 minutes. The drier the tofu, the better the crust.

Swap feta for halloumi for extra richness. If you want a heartier dish, replace the crumbled feta with 4 ounces of halloumi cut into thin slabs. Sear the halloumi in the skillet first until golden on both sides, remove it alongside the tofu, and return everything together at the end. Halloumi adds a satisfying chewy texture and slightly more fat per ounce.

Watch out for hidden carbs in store-bought olives. Some jarred olives are packed in brine with added sugar or citric acid that can add a gram or two of unexpected carbohydrates. Check the label and choose olives packed simply in water and salt, or in olive oil. Castelvetrano olives are delicious but slightly higher in carbs than kalamatas, so stick with kalamata for the lowest count.

Turn this into a meal-prep winner. Store the tofu, sauce, and spinach mixture in airtight containers in the refrigerator for up to 4 days. Keep the feta and pine nuts in a separate small container and add them fresh when reheating. Warm portions in a skillet over medium heat for 3 to 4 minutes rather than microwaving, which can make the tofu rubbery.

Add artichoke hearts for a more substantial dinner. Canned or jarred artichoke hearts packed in water are remarkably low in carbs — about 2 grams of net carbs per 1/2 cup — and add wonderful texture to this dish. Drain them well, quarter them, and add them to the skillet when you add the olives. This turns the recipe into an even more filling one-pan meal without pushing you out of ketosis.

Frequently Asked Questions

Is tofu actually keto-friendly?
Yes, firm and extra-firm tofu are excellent keto options. A typical 3.5-ounce serving of extra-firm tofu contains roughly 2 grams of net carbs, 4 to 5 grams of fat, and 8 grams of protein. It is one of the lowest-carb plant-based proteins available, making it far more keto-compatible than beans, lentils, or most legumes. The key is choosing firm or extra-firm varieties, as silken tofu has a slightly higher carb count and does not hold up well in skillet cooking.
Can I make this dairy-free or vegan?
Absolutely. Replace the butter with an equal amount of coconut oil or vegan butter for the sauce. Swap the heavy cream for full-fat coconut cream — it adds a subtle richness that works beautifully with the Mediterranean flavors. For the feta, use a vegan feta alternative or simply increase the olives and add a tablespoon of nutritional yeast for a savory, cheesy note. Skip the pine nuts if you have a nut allergy, or replace them with toasted hemp hearts.
How should I store and reheat leftovers?
Leftovers keep well in the refrigerator for up to 4 days in an airtight container. For the best texture, reheat in a skillet over medium heat for 3 to 4 minutes, adding a small splash of water or olive oil to loosen the sauce. Microwave reheating works in a pinch but tends to make the tofu slightly rubbery. The feta may soften and melt into the sauce during reheating, which actually creates an even creamier result. This dish does not freeze particularly well because the spinach and tofu textures suffer during thawing.
Can I adapt this for strict carnivore-free keto or other keto subtypes?
This recipe is naturally suited for lacto-ovo vegetarian keto as written. For a vegan keto version, follow the dairy-free swaps above — coconut oil for butter, coconut cream for heavy cream, and vegan feta or extra olives for the cheese. If you follow a lower-fat Mediterranean keto approach, reduce the butter to 1 tablespoon and skip the heavy cream, though this will lower the fat percentage significantly. For those tracking total carbs rather than net carbs, note that the total is approximately 6 grams per serving, which still fits comfortably within most keto frameworks.
Why is my tofu not getting crispy in the skillet?
The three most common reasons for soft, pale tofu are excess moisture, overcrowding the pan, and flipping too early. First, make sure you press the tofu thoroughly and pat each cube dry before it hits the oil. Second, leave at least half an inch of space between cubes so steam can escape — work in two batches if your skillet is smaller than 12 inches. Third, resist the urge to move the tofu for the first 3 to 4 minutes. A proper golden crust needs uninterrupted contact with the hot surface. You will know it is ready to flip when the cube releases easily from the pan without sticking.